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Dumbbell Pullover strength standards

What is a good Dumbbell Pullover?

For a 180 lb male, an Intermediate Dumbbell Pullover is about 81 lb (0.45x bodyweight). Advanced starts around 115 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Pullover Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 12 26 46 72 103
120 14 30 51 79 111
130 17 34 57 85 119
140 20 38 62 92 126
150 23 41 67 98 133
160 26 45 71 104 140
170 29 49 76 109 146
180 32 53 81 115 152
190 34 56 85 120 159
200 37 60 89 125 164
210 40 63 94 130 170
220 42 67 98 135 176
230 45 70 102 139 181
240 48 73 106 144 186
250 50 76 109 148 191
260 53 79 113 153 196
270 55 82 117 157 201
280 58 85 120 161 205
290 60 88 124 165 210
300 63 91 127 169 214
310 65 94 130 173 219

The Dumbbell Pullover standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Dumbbell Pullover Standards by Age

How the Dumbbell Pullover standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 23 41 66 97 131
20 26 47 76 111 150
25 27 48 77 113 154
30 27 48 77 113 154
35 27 48 77 113 154
40 27 48 77 113 154
45 26 46 74 108 146
50 24 43 69 101 137
55 22 40 64 93 127
60 20 36 58 85 116
65 18 33 53 77 105
70 16 29 47 69 94
75 15 26 42 62 84
80 13 24 38 55 75
85 12 21 34 50 67
90 11 19 31 45 61

The Dumbbell Pullover standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Dumbbell Pullover Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 81 lbs (0.45x bodyweight) on the Dumbbell Pullover is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Dumbbell Pullover Strength Levels Mean

Beginner

You are learning dumbbell stabilization and control on the Dumbbell Pullover, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

You can press with a consistent path and controlled tempo on the Dumbbell Pullover. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Dumbbell Pullover technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

You have optimized your Dumbbell Pullover setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Your Dumbbell Pullover is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Dumbbell Pullover

Tier-specific training recommendations to move your Dumbbell Pullover to the next level.

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Pullover 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Dumbbell Pullover.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Dumbbell Pullover under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Dumbbell Pullover

Dumbbell Pullover demonstration
Equipment Dumbbell, Bench
Difficulty Intermediate
Type Compound
  1. Lie flat on a bench with your feet firmly planted on the ground.
  2. Hold a dumbbell with both hands, extending your arms straight above your chest.
  3. Keeping a slight bend in your elbows, slowly lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats.
  4. Pause briefly, then raise the dumbbell back to the starting position in a controlled manner.
  5. Repeat for the desired number of reps.
  6. Inhale as you lower the dumbbell and exhale as you raise it.

Tips

  • Keep your core engaged to maintain stability.
  • Avoid hyperextending your lower back.
  • Use a weight that allows for controlled movement throughout the exercise.
  • Focus on the stretch and contraction of the targeted muscles.

Read the complete Dumbbell Pullover guide on FitnessVolt →

Where Do These Dumbbell Pullover Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Pullover table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Dumbbell Pullover itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Dumbbell Pullover depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Dumbbell Pullover after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Dumbbell Pullover table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.