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dumbbell straight arm pullover Strength Standards

Quick Answer dumbbell straight arm pullover

A 180 lb male with an Intermediate-level dumbbell straight arm pullover of 62 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 80 lbs (0.44x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

dumbbell straight arm pullover demonstration
Competition-Derived

How strong is your dumbbell straight arm pullover? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles pectorals
Equipment dumbbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from bench-press standards using a 0.28x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your dumbbell straight arm pullover?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You dumbbell straight arm pullover?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 15 24 35 48 63
120 18 27 39 53 69
130 20 31 43 58 74
140 23 34 47 63 80
150 26 37 51 67 85
160 29 40 55 71 89
170 31 43 59 76 94
180 34 46 62 80 99
190 36 50 66 83 103
200 39 52 69 87 107
210 41 55 72 91 111
220 44 58 75 95 115
230 46 61 78 98 119
240 48 64 81 101 123
250 51 66 84 105 126
260 53 69 87 108 130
270 55 71 90 111 133
280 57 74 93 114 137
290 60 76 95 117 140
300 62 78 98 120 143
310 64 81 101 123 146

How Does Age Affect dumbbell straight arm pullover Strength?

How dumbbell straight arm pullover standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 25 37 52 69 89
20 28 42 59 80 102
25 29 43 61 81 104
30 29 43 61 81 104
35 29 43 61 81 104
40 29 43 61 81 104
45 27 41 58 77 99
50 26 38 54 73 93
55 24 36 50 67 86
60 22 32 46 61 78
65 20 29 41 55 71
70 18 26 37 50 64
75 16 24 33 45 57
80 14 21 30 40 51
85 13 19 27 36 46
90 11 17 24 32 41

What Do dumbbell straight arm pullover Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning dumbbell stabilization and control on the dumbbell straight arm pullover, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

Stronger than 20% of lifters. You can press with a consistent path and controlled tempo on the dumbbell straight arm pullover. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Stronger than 50% of lifters. Your dumbbell straight arm 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

Stronger than 80% of lifters. You have optimized your dumbbell straight arm 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

Stronger than 95% of lifters. Your dumbbell straight arm 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 straight arm pullover

Tier-specific training recommendations to move your dumbbell straight arm pullover to the next level.

Beginner → Novice Building Your Foundation
  • Train the dumbbell straight arm 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 your E1RM progress →
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 straight arm 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 straight arm pullover under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform dumbbell straight arm pullover

["Lie flat on a bench with your head at one end and your feet planted firmly on the ground.","Hold a dumbbell with both hands and extend your arms straight above your chest.","Keeping your arms straight, slowly lower the dumbbell behind your head in an arc-like motion.","Pause for a moment, then raise the dumbbell back to the starting position.","Repeat for the desired number of repetitions."]

Read the complete dumbbell straight arm pullover guide on FitnessVolt →

Where Do These dumbbell straight arm pullover Standards Come From?

These dumbbell straight arm pullover standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your dumbbell straight arm pullover Good for Your Weight?

Strength standards help you objectively measure your dumbbell straight arm pullover performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can dumbbell straight arm pullover 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" dumbbell straight arm pullover depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the dumbbell straight arm pullover within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE