Barbell Sumo Deadlift vs Dumbbell Deadlift Strength Standards
Compare your barbell sumo deadlift and dumbbell deadlift against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: External load and a whole number from 1 to 12 reps for Barbell Sumo Deadlift and Combined dumbbell load and a whole number from 1 to 12 reps for Dumbbell Deadlift. Testing: a strict, repeatable barbell sumo deadlift test using the canonical setup, range, and finish rules; a two-dumbbell hip-hinge deadlift from a motionless floor or consistent below-knee start to full standing lockout. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Barbell Sumo Deadlift vs Dumbbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell sumo deadlift and dumbbell deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell sumo deadlift and dumbbell deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Sumo Deadlift / Dumbbell Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Sumo Deadlift vs Dumbbell Deadlift Standards
How to read the table: The first number is Barbell Sumo Deadlift; the second is Dumbbell Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 245 / 95 lb 111.1 / 43.1 kg | 315 / 126 lb 142.9 / 57.2 kg | 364 / 174 lb 165.1 / 78.9 kg | 413 / 213 lb 187.3 / 96.6 kg |
| 130 lb 59 kg | 259 / 100 lb 117.5 / 45.4 kg | 332 / 133 lb 150.6 / 60.3 kg | 384 / 183 lb 174.2 / 83 kg | 436 / 224 lb 197.8 / 101.6 kg |
| 140 lb 63.5 kg | 272 / 105 lb 123.4 / 47.6 kg | 349 / 140 lb 158.3 / 63.5 kg | 403 / 193 lb 182.8 / 87.5 kg | 458 / 236 lb 207.7 / 107 kg |
| 150 lb 68 kg | 284 / 110 lb 128.8 / 49.9 kg | 366 / 146 lb 166 / 66.2 kg | 422 / 202 lb 191.4 / 91.6 kg | 479 / 247 lb 217.3 / 112 kg |
| 160 lb 72.6 kg | 297 / 115 lb 134.7 / 52.2 kg | 382 / 152 lb 173.3 / 68.9 kg | 441 / 210 lb 200 / 95.3 kg | 500 / 258 lb 226.8 / 117 kg |
| 170 lb 77.1 kg | 309 / 120 lb 140.2 / 54.4 kg | 397 / 159 lb 180.1 / 72.1 kg | 459 / 219 lb 208.2 / 99.3 kg | 521 / 268 lb 236.3 / 121.6 kg |
| 180 lb 81.6 kg | 321 / 124 lb 145.6 / 56.2 kg | 413 / 165 lb 187.3 / 74.8 kg | 477 / 228 lb 216.4 / 103.4 kg | 541 / 279 lb 245.4 / 126.6 kg |
| 190 lb 86.2 kg | 333 / 129 lb 151 / 58.5 kg | 428 / 171 lb 194.1 / 77.6 kg | 494 / 236 lb 224.1 / 107 kg | 561 / 289 lb 254.5 / 131.1 kg |
| 200 lb 90.7 kg | 345 / 133 lb 156.5 / 60.3 kg | 443 / 177 lb 200.9 / 80.3 kg | 511 / 244 lb 231.8 / 110.7 kg | 581 / 299 lb 263.5 / 135.6 kg |
| 210 lb 95.3 kg | 356 / 138 lb 161.5 / 62.6 kg | 458 / 183 lb 207.7 / 83 kg | 528 / 252 lb 239.5 / 114.3 kg | 600 / 309 lb 272.2 / 140.2 kg |
| 220 lb 99.8 kg | 367 / 142 lb 166.5 / 64.4 kg | 472 / 189 lb 214.1 / 85.7 kg | 545 / 260 lb 247.2 / 117.9 kg | 619 / 319 lb 280.8 / 144.7 kg |
| 230 lb 104.3 kg | 378 / 147 lb 171.5 / 66.7 kg | 486 / 194 lb 220.4 / 88 kg | 561 / 268 lb 254.5 / 121.6 kg | 637 / 328 lb 288.9 / 148.8 kg |
| 240 lb 108.9 kg | 389 / 151 lb 176.4 / 68.5 kg | 500 / 200 lb 226.8 / 90.7 kg | 577 / 276 lb 261.7 / 125.2 kg | 656 / 338 lb 297.6 / 153.3 kg |
| 250 lb 113.4 kg | 400 / 155 lb 181.4 / 70.3 kg | 514 / 205 lb 233.1 / 93 kg | 593 / 283 lb 269 / 128.4 kg | 674 / 347 lb 305.7 / 157.4 kg |
| 260 lb 117.9 kg | 410 / 159 lb 186 / 72.1 kg | 528 / 211 lb 239.5 / 95.7 kg | 609 / 291 lb 276.2 / 132 kg | 691 / 356 lb 313.4 / 161.5 kg |
| 270 lb 122.5 kg | 421 / 163 lb 191 / 73.9 kg | 541 / 216 lb 245.4 / 98 kg | 624 / 298 lb 283 / 135.2 kg | 709 / 365 lb 321.6 / 165.6 kg |
| 280 lb 127 kg | 431 / 167 lb 195.5 / 75.7 kg | 554 / 221 lb 251.3 / 100.2 kg | 640 / 306 lb 290.3 / 138.8 kg | 726 / 374 lb 329.3 / 169.6 kg |
| 290 lb 131.5 kg | 441 / 171 lb 200 / 77.6 kg | 567 / 227 lb 257.2 / 103 kg | 655 / 313 lb 297.1 / 142 kg | 744 / 383 lb 337.5 / 173.7 kg |
| 300 lb 136.1 kg | 452 / 175 lb 205 / 79.4 kg | 580 / 232 lb 263.1 / 105.2 kg | 670 / 320 lb 303.9 / 145.1 kg | 761 / 392 lb 345.2 / 177.8 kg |
Women’s Barbell Sumo Deadlift vs Dumbbell Deadlift Standards
How to read the table: The first number is Barbell Sumo Deadlift; the second is Dumbbell Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 143 / 56 lb 64.9 / 25.4 kg | 195 / 76 lb 88.5 / 34.5 kg | 235 / 103 lb 106.6 / 46.7 kg | 269 / 134 lb 122 / 60.8 kg |
| 110 lb 49.9 kg | 153 / 60 lb 69.4 / 27.2 kg | 207 / 81 lb 93.9 / 36.7 kg | 250 / 110 lb 113.4 / 49.9 kg | 287 / 143 lb 130.2 / 64.9 kg |
| 120 lb 54.4 kg | 162 / 64 lb 73.5 / 29 kg | 220 / 85 lb 99.8 / 38.6 kg | 265 / 116 lb 120.2 / 52.6 kg | 304 / 152 lb 137.9 / 68.9 kg |
| 130 lb 59 kg | 171 / 67 lb 77.6 / 30.4 kg | 232 / 90 lb 105.2 / 40.8 kg | 280 / 123 lb 127 / 55.8 kg | 321 / 160 lb 145.6 / 72.6 kg |
| 140 lb 63.5 kg | 180 / 71 lb 81.6 / 32.2 kg | 244 / 95 lb 110.7 / 43.1 kg | 294 / 129 lb 133.4 / 58.5 kg | 337 / 168 lb 152.9 / 76.2 kg |
| 150 lb 68 kg | 188 / 74 lb 85.3 / 33.6 kg | 255 / 99 lb 115.7 / 44.9 kg | 308 / 135 lb 139.7 / 61.2 kg | 353 / 176 lb 160.1 / 79.8 kg |
| 160 lb 72.6 kg | 196 / 77 lb 88.9 / 34.9 kg | 266 / 103 lb 120.7 / 46.7 kg | 322 / 141 lb 146.1 / 64 kg | 369 / 184 lb 167.4 / 83.5 kg |
| 170 lb 77.1 kg | 204 / 80 lb 92.5 / 36.3 kg | 277 / 108 lb 125.6 / 49 kg | 335 / 147 lb 152 / 66.7 kg | 384 / 191 lb 174.2 / 86.6 kg |
| 180 lb 81.6 kg | 212 / 84 lb 96.2 / 38.1 kg | 288 / 112 lb 130.6 / 50.8 kg | 348 / 152 lb 157.9 / 68.9 kg | 399 / 199 lb 181 / 90.3 kg |
| 190 lb 86.2 kg | 220 / 87 lb 99.8 / 39.5 kg | 299 / 116 lb 135.6 / 52.6 kg | 361 / 158 lb 163.7 / 71.7 kg | 413 / 206 lb 187.3 / 93.4 kg |
| 200 lb 90.7 kg | 228 / 90 lb 103.4 / 40.8 kg | 309 / 120 lb 140.2 / 54.4 kg | 373 / 164 lb 169.2 / 74.4 kg | 428 / 213 lb 194.1 / 96.6 kg |
| 210 lb 95.3 kg | 235 / 93 lb 106.6 / 42.2 kg | 319 / 124 lb 144.7 / 56.2 kg | 385 / 169 lb 174.6 / 76.7 kg | 442 / 220 lb 200.5 / 99.8 kg |
| 220 lb 99.8 kg | 243 / 96 lb 110.2 / 43.5 kg | 329 / 128 lb 149.2 / 58.1 kg | 398 / 174 lb 180.5 / 78.9 kg | 456 / 227 lb 206.8 / 103 kg |
| 230 lb 104.3 kg | 250 / 98 lb 113.4 / 44.5 kg | 339 / 132 lb 153.8 / 59.9 kg | 410 / 180 lb 186 / 81.6 kg | 469 / 234 lb 212.7 / 106.1 kg |
| 240 lb 108.9 kg | 257 / 101 lb 116.6 / 45.8 kg | 349 / 135 lb 158.3 / 61.2 kg | 421 / 185 lb 191 / 83.9 kg | 483 / 241 lb 219.1 / 109.3 kg |
How Your Barbell Sumo Deadlift vs Dumbbell Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell sumo deadlift strength level
The standards use the sex-specific targets from the individual Barbell Sumo Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the dumbbell deadlift strength level
The standards use the sex-specific combined-load thresholds from the individual Dumbbell Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to deadlift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell sumo deadlift | Adjust barbell sumo deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell deadlift | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Sumo Deadlift and Dumbbell Deadlift Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the dumbbell deadlift standard is higher; below zero means the barbell sumo deadlift standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
90.7 → 167.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell deadlift standard minus the barbell sumo deadlift standard. A plus sign means the dumbbell deadlift standard is higher. A minus sign means the barbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −150 lb −68 kg | −189 lb −85.7 kg | −190 lb −86.2 kg | −200 lb −90.7 kg |
| 130 lb 59 kg | −159 lb −72.1 kg | −199 lb −90.3 kg | −201 lb −91.2 kg | −212 lb −96.2 kg |
| 140 lb 63.5 kg | −167 lb −75.8 kg | −209 lb −94.8 kg | −210 lb −95.3 kg | −222 lb −100.7 kg |
| 150 lb 68 kg | −174 lb −78.9 kg | −220 lb −99.8 kg | −220 lb −99.8 kg | −232 lb −105.3 kg |
| 160 lb 72.6 kg | −182 lb −82.5 kg | −230 lb −104.4 kg | −231 lb −104.7 kg | −242 lb −109.8 kg |
| 170 lb 77.1 kg | −189 lb −85.8 kg | −238 lb −108 kg | −240 lb −108.9 kg | −253 lb −114.7 kg |
| 180 lb 81.6 kg | −197 lb −89.4 kg | −248 lb −112.5 kg | −249 lb −113 kg | −262 lb −118.8 kg |
| 190 lb 86.2 kg | −204 lb −92.5 kg | −257 lb −116.5 kg | −258 lb −117.1 kg | −272 lb −123.4 kg |
| 200 lb 90.7 kg | −212 lb −96.2 kg | −266 lb −120.6 kg | −267 lb −121.1 kg | −282 lb −127.9 kg |
| 210 lb 95.3 kg | −218 lb −98.9 kg | −275 lb −124.7 kg | −276 lb −125.2 kg | −291 lb −132 kg |
| 220 lb 99.8 kg | −225 lb −102.1 kg | −283 lb −128.4 kg | −285 lb −129.3 kg | −300 lb −136.1 kg |
| 230 lb 104.3 kg | −231 lb −104.8 kg | −292 lb −132.4 kg | −293 lb −132.9 kg | −309 lb −140.1 kg |
| 240 lb 108.9 kg | −238 lb −107.9 kg | −300 lb −136.1 kg | −301 lb −136.5 kg | −318 lb −144.3 kg |
| 250 lb 113.4 kg | −245 lb −111.1 kg | −309 lb −140.1 kg | −310 lb −140.6 kg | −327 lb −148.3 kg |
| 260 lb 117.9 kg | −251 lb −113.9 kg | −317 lb −143.8 kg | −318 lb −144.2 kg | −335 lb −151.9 kg |
| 270 lb 122.5 kg | −258 lb −117.1 kg | −325 lb −147.4 kg | −326 lb −147.8 kg | −344 lb −156 kg |
| 280 lb 127 kg | −264 lb −119.8 kg | −333 lb −151.1 kg | −334 lb −151.5 kg | −352 lb −159.7 kg |
| 290 lb 131.5 kg | −270 lb −122.4 kg | −340 lb −154.2 kg | −342 lb −155.1 kg | −361 lb −163.8 kg |
| 300 lb 136.1 kg | −277 lb −125.6 kg | −348 lb −157.9 kg | −350 lb −158.8 kg | −369 lb −167.4 kg |
How Women’s Barbell Sumo Deadlift and Dumbbell Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
61.2 → 109.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell deadlift standard minus the barbell sumo deadlift standard. A plus sign means the dumbbell deadlift standard is higher. A minus sign means the barbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −87 lb −39.5 kg | −119 lb −54 kg | −132 lb −59.9 kg | −135 lb −61.2 kg |
| 110 lb 49.9 kg | −93 lb −42.2 kg | −126 lb −57.2 kg | −140 lb −63.5 kg | −144 lb −65.3 kg |
| 120 lb 54.4 kg | −98 lb −44.5 kg | −135 lb −61.2 kg | −149 lb −67.6 kg | −152 lb −69 kg |
| 130 lb 59 kg | −104 lb −47.2 kg | −142 lb −64.4 kg | −157 lb −71.2 kg | −161 lb −73 kg |
| 140 lb 63.5 kg | −109 lb −49.4 kg | −149 lb −67.6 kg | −165 lb −74.9 kg | −169 lb −76.7 kg |
| 150 lb 68 kg | −114 lb −51.7 kg | −156 lb −70.8 kg | −173 lb −78.5 kg | −177 lb −80.3 kg |
| 160 lb 72.6 kg | −119 lb −54 kg | −163 lb −74 kg | −181 lb −82.1 kg | −185 lb −83.9 kg |
| 170 lb 77.1 kg | −124 lb −56.2 kg | −169 lb −76.6 kg | −188 lb −85.3 kg | −193 lb −87.6 kg |
| 180 lb 81.6 kg | −128 lb −58.1 kg | −176 lb −79.8 kg | −196 lb −89 kg | −200 lb −90.7 kg |
| 190 lb 86.2 kg | −133 lb −60.3 kg | −183 lb −83 kg | −203 lb −92 kg | −207 lb −93.9 kg |
| 200 lb 90.7 kg | −138 lb −62.6 kg | −189 lb −85.8 kg | −209 lb −94.8 kg | −215 lb −97.5 kg |
| 210 lb 95.3 kg | −142 lb −64.4 kg | −195 lb −88.5 kg | −216 lb −97.9 kg | −222 lb −100.7 kg |
| 220 lb 99.8 kg | −147 lb −66.7 kg | −201 lb −91.1 kg | −224 lb −101.6 kg | −229 lb −103.8 kg |
| 230 lb 104.3 kg | −152 lb −68.9 kg | −207 lb −93.9 kg | −230 lb −104.4 kg | −235 lb −106.6 kg |
| 240 lb 108.9 kg | −156 lb −70.8 kg | −214 lb −97.1 kg | −236 lb −107.1 kg | −242 lb −109.8 kg |
Barbell Sumo Deadlift and Dumbbell Deadlift Exercises Used by This Calculator
This calculator uses a strict barbell sumo deadlift and a strict bilateral dumbbell deadlift. Use strict canonical Barbell Sumo Deadlift and Dumbbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Barbell Sumo Deadlift
Follow the individual Barbell Sumo Deadlift calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter combined load from two matched dumbbells
Start both dumbbells motionless from the floor or a consistent below-knee position, keep them close, and hinge to full hip and knee extension. Do not enter per-hand load, barbell, trap-bar, Romanian, suitcase, single-leg, bounced, hitched, rounded, or partial reps.
Enter one recent Barbell Sumo Deadlift result and one recent Dumbbell Deadlift result
Use each exercise’s canonical input: External load and a whole number from 1 to 12 reps for Barbell Sumo Deadlift and Combined dumbbell load and a whole number from 1 to 12 reps for Dumbbell Deadlift.
Related Tools
- Barbell Sumo Deadlift — View the individual Barbell Sumo Deadlift standards and next strength-level target.
- Dumbbell Deadlift — View the individual Dumbbell Deadlift standards and next strength-level target.
- Zercher Deadlift (From Floor) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.