Seated Dumbbell Overhead Press vs Single Arm Dumbbell Overhead Press Strength Standards
Compare your seated dumbbell overhead press and single arm dumbbell overhead press against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight of one dumbbell and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, each rep reaches full lockout overhead with elbows extended and dumbbells stacked over shoulders. For the second exercise, press one dumbbell from shoulder level to overhead lockout without leg drive, side bend, trunk heave, off-hand assistance, or shortened lockout. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Seated Dumbbell Overhead Press vs Single Arm Dumbbell Overhead Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the seated dumbbell overhead press and single arm dumbbell overhead press to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Seated Dumbbell Overhead Press / Single Arm Dumbbell Overhead Press, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Seated Dumbbell Overhead Press vs Single Arm Dumbbell Overhead Press Standards
How to read the table: The first number is Seated Dumbbell Overhead Press; the second is Single Arm Dumbbell Overhead Press. 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 | 49 / 25 lb 22.2 / 11.3 kg | 63 / 39 lb 28.6 / 17.7 kg | 77 / 59 lb 34.9 / 26.8 kg | 105 / 81 lb 47.6 / 36.7 kg |
| 130 lb 59 kg | 52 / 26 lb 23.6 / 11.8 kg | 67 / 41 lb 30.4 / 18.6 kg | 82 / 62 lb 37.2 / 28.1 kg | 111 / 85 lb 50.3 / 38.6 kg |
| 140 lb 63.5 kg | 55 / 28 lb 24.9 / 12.7 kg | 70 / 43 lb 31.8 / 19.5 kg | 86 / 65 lb 39 / 29.5 kg | 117 / 90 lb 53.1 / 40.8 kg |
| 150 lb 68 kg | 57 / 29 lb 25.9 / 13.2 kg | 73 / 45 lb 33.1 / 20.4 kg | 90 / 68 lb 40.8 / 30.8 kg | 122 / 94 lb 55.3 / 42.6 kg |
| 160 lb 72.6 kg | 60 / 30 lb 27.2 / 13.6 kg | 77 / 47 lb 34.9 / 21.3 kg | 94 / 71 lb 42.6 / 32.2 kg | 128 / 98 lb 58.1 / 44.5 kg |
| 170 lb 77.1 kg | 62 / 32 lb 28.1 / 14.5 kg | 80 / 49 lb 36.3 / 22.2 kg | 97 / 74 lb 44 / 33.6 kg | 133 / 102 lb 60.3 / 46.3 kg |
| 180 lb 81.6 kg | 65 / 33 lb 29.5 / 15 kg | 83 / 51 lb 37.6 / 23.1 kg | 101 / 77 lb 45.8 / 34.9 kg | 138 / 106 lb 62.6 / 48.1 kg |
| 190 lb 86.2 kg | 67 / 34 lb 30.4 / 15.4 kg | 86 / 53 lb 39 / 24 kg | 105 / 80 lb 47.6 / 36.3 kg | 143 / 110 lb 64.9 / 49.9 kg |
| 200 lb 90.7 kg | 69 / 35 lb 31.3 / 15.9 kg | 89 / 55 lb 40.4 / 24.9 kg | 109 / 83 lb 49.4 / 37.6 kg | 148 / 114 lb 67.1 / 51.7 kg |
| 210 lb 95.3 kg | 72 / 36 lb 32.7 / 16.3 kg | 92 / 57 lb 41.7 / 25.9 kg | 112 / 86 lb 50.8 / 39 kg | 153 / 118 lb 69.4 / 53.5 kg |
| 220 lb 99.8 kg | 74 / 37 lb 33.6 / 16.8 kg | 95 / 58 lb 43.1 / 26.3 kg | 116 / 88 lb 52.6 / 39.9 kg | 158 / 121 lb 71.7 / 54.9 kg |
| 230 lb 104.3 kg | 76 / 39 lb 34.5 / 17.7 kg | 98 / 60 lb 44.5 / 27.2 kg | 119 / 91 lb 54 / 41.3 kg | 162 / 125 lb 73.5 / 56.7 kg |
| 240 lb 108.9 kg | 78 / 40 lb 35.4 / 18.1 kg | 100 / 62 lb 45.4 / 28.1 kg | 123 / 93 lb 55.8 / 42.2 kg | 167 / 129 lb 75.7 / 58.5 kg |
| 250 lb 113.4 kg | 80 / 41 lb 36.3 / 18.6 kg | 103 / 64 lb 46.7 / 29 kg | 126 / 96 lb 57.2 / 43.5 kg | 172 / 132 lb 78 / 59.9 kg |
| 260 lb 117.9 kg | 83 / 42 lb 37.6 / 19.1 kg | 106 / 65 lb 48.1 / 29.5 kg | 129 / 99 lb 58.5 / 44.9 kg | 176 / 136 lb 79.8 / 61.7 kg |
| 270 lb 122.5 kg | 85 / 43 lb 38.6 / 19.5 kg | 109 / 67 lb 49.4 / 30.4 kg | 133 / 101 lb 60.3 / 45.8 kg | 181 / 139 lb 82.1 / 63 kg |
| 280 lb 127 kg | 87 / 44 lb 39.5 / 20 kg | 111 / 69 lb 50.3 / 31.3 kg | 136 / 104 lb 61.7 / 47.2 kg | 185 / 142 lb 83.9 / 64.4 kg |
| 290 lb 131.5 kg | 89 / 45 lb 40.4 / 20.4 kg | 114 / 70 lb 51.7 / 31.8 kg | 139 / 106 lb 63 / 48.1 kg | 190 / 146 lb 86.2 / 66.2 kg |
| 300 lb 136.1 kg | 91 / 46 lb 41.3 / 20.9 kg | 117 / 72 lb 53.1 / 32.7 kg | 142 / 108 lb 64.4 / 49 kg | 194 / 149 lb 88 / 67.6 kg |
Women’s Seated Dumbbell Overhead Press vs Single Arm Dumbbell Overhead Press Standards
How to read the table: The first number is Seated Dumbbell Overhead Press; the second is Single Arm Dumbbell Overhead Press. 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 | 23 / 13 lb 10.4 / 5.9 kg | 34 / 22 lb 15.4 / 10 kg | 40 / 34 lb 18.1 / 15.4 kg | 57 / 47 lb 25.9 / 21.3 kg |
| 110 lb 49.9 kg | 24 / 14 lb 10.9 / 6.4 kg | 37 / 24 lb 16.8 / 10.9 kg | 43 / 36 lb 19.5 / 16.3 kg | 61 / 50 lb 27.7 / 22.7 kg |
| 120 lb 54.4 kg | 26 / 15 lb 11.8 / 6.8 kg | 39 / 25 lb 17.7 / 11.3 kg | 46 / 38 lb 20.9 / 17.2 kg | 65 / 53 lb 29.5 / 24 kg |
| 130 lb 59 kg | 27 / 15 lb 12.2 / 6.8 kg | 41 / 26 lb 18.6 / 11.8 kg | 48 / 40 lb 21.8 / 18.1 kg | 68 / 55 lb 30.8 / 24.9 kg |
| 140 lb 63.5 kg | 29 / 16 lb 13.2 / 7.3 kg | 43 / 28 lb 19.5 / 12.7 kg | 51 / 42 lb 23.1 / 19.1 kg | 72 / 58 lb 32.7 / 26.3 kg |
| 150 lb 68 kg | 30 / 17 lb 13.6 / 7.7 kg | 45 / 29 lb 20.4 / 13.2 kg | 53 / 44 lb 24 / 20 kg | 75 / 61 lb 34 / 27.7 kg |
| 160 lb 72.6 kg | 31 / 18 lb 14.1 / 8.2 kg | 47 / 30 lb 21.3 / 13.6 kg | 55 / 46 lb 24.9 / 20.9 kg | 78 / 64 lb 35.4 / 29 kg |
| 170 lb 77.1 kg | 33 / 18 lb 15 / 8.2 kg | 49 / 32 lb 22.2 / 14.5 kg | 58 / 48 lb 26.3 / 21.8 kg | 82 / 66 lb 37.2 / 29.9 kg |
| 180 lb 81.6 kg | 34 / 19 lb 15.4 / 8.6 kg | 51 / 33 lb 23.1 / 15 kg | 60 / 50 lb 27.2 / 22.7 kg | 85 / 69 lb 38.6 / 31.3 kg |
| 190 lb 86.2 kg | 35 / 20 lb 15.9 / 9.1 kg | 53 / 34 lb 24 / 15.4 kg | 62 / 52 lb 28.1 / 23.6 kg | 88 / 71 lb 39.9 / 32.2 kg |
| 200 lb 90.7 kg | 36 / 21 lb 16.3 / 9.5 kg | 55 / 35 lb 24.9 / 15.9 kg | 64 / 53 lb 29 / 24 kg | 91 / 74 lb 41.3 / 33.6 kg |
| 210 lb 95.3 kg | 38 / 21 lb 17.2 / 9.5 kg | 56 / 36 lb 25.4 / 16.3 kg | 66 / 55 lb 29.9 / 24.9 kg | 94 / 76 lb 42.6 / 34.5 kg |
| 220 lb 99.8 kg | 39 / 22 lb 17.7 / 10 kg | 58 / 37 lb 26.3 / 16.8 kg | 68 / 57 lb 30.8 / 25.9 kg | 97 / 79 lb 44 / 35.8 kg |
| 230 lb 104.3 kg | 40 / 23 lb 18.1 / 10.4 kg | 60 / 39 lb 27.2 / 17.7 kg | 70 / 59 lb 31.8 / 26.8 kg | 100 / 81 lb 45.4 / 36.7 kg |
| 240 lb 108.9 kg | 41 / 23 lb 18.6 / 10.4 kg | 62 / 40 lb 28.1 / 18.1 kg | 73 / 60 lb 33.1 / 27.2 kg | 103 / 83 lb 46.7 / 37.6 kg |
How Your Seated Dumbbell Overhead Press vs Single Arm Dumbbell Overhead Press Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Seated Dumbbell Overhead Press vs Single Arm Dumbbell Overhead Press comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the seated dumbbell overhead press strength level
For seated dumbbell overhead press, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the single arm dumbbell overhead press strength level
The standards use the sex-specific thresholds from the individual Single Arm Dumbbell Overhead Press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 seated dumbbell overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the single arm dumbbell overhead press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Seated Dumbbell Overhead Press and Single Arm Dumbbell Overhead Press 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 single arm dumbbell overhead press standard is higher; below zero means the seated dumbbell overhead press 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
10.9 → 20.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm dumbbell overhead press standard minus the seated dumbbell overhead press standard. A plus sign means the single arm dumbbell overhead press standard is higher. A minus sign means the seated dumbbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −24 lb −10.9 kg | −24 lb −10.9 kg | −18 lb −8.1 kg | −24 lb −10.9 kg |
| 130 lb 59 kg | −26 lb −11.8 kg | −26 lb −11.8 kg | −20 lb −9.1 kg | −26 lb −11.7 kg |
| 140 lb 63.5 kg | −27 lb −12.2 kg | −27 lb −12.3 kg | −21 lb −9.5 kg | −27 lb −12.3 kg |
| 150 lb 68 kg | −28 lb −12.7 kg | −28 lb −12.7 kg | −22 lb −10 kg | −28 lb −12.7 kg |
| 160 lb 72.6 kg | −30 lb −13.6 kg | −30 lb −13.6 kg | −23 lb −10.4 kg | −30 lb −13.6 kg |
| 170 lb 77.1 kg | −30 lb −13.6 kg | −31 lb −14.1 kg | −23 lb −10.4 kg | −31 lb −14 kg |
| 180 lb 81.6 kg | −32 lb −14.5 kg | −32 lb −14.5 kg | −24 lb −10.9 kg | −32 lb −14.5 kg |
| 190 lb 86.2 kg | −33 lb −15 kg | −33 lb −15 kg | −25 lb −11.3 kg | −33 lb −15 kg |
| 200 lb 90.7 kg | −34 lb −15.4 kg | −34 lb −15.5 kg | −26 lb −11.8 kg | −34 lb −15.4 kg |
| 210 lb 95.3 kg | −36 lb −16.4 kg | −35 lb −15.8 kg | −26 lb −11.8 kg | −35 lb −15.9 kg |
| 220 lb 99.8 kg | −37 lb −16.8 kg | −37 lb −16.8 kg | −28 lb −12.7 kg | −37 lb −16.8 kg |
| 230 lb 104.3 kg | −37 lb −16.8 kg | −38 lb −17.3 kg | −28 lb −12.7 kg | −37 lb −16.8 kg |
| 240 lb 108.9 kg | −38 lb −17.3 kg | −38 lb −17.3 kg | −30 lb −13.6 kg | −38 lb −17.2 kg |
| 250 lb 113.4 kg | −39 lb −17.7 kg | −39 lb −17.7 kg | −30 lb −13.7 kg | −40 lb −18.1 kg |
| 260 lb 117.9 kg | −41 lb −18.5 kg | −41 lb −18.6 kg | −30 lb −13.6 kg | −40 lb −18.1 kg |
| 270 lb 122.5 kg | −42 lb −19.1 kg | −42 lb −19 kg | −32 lb −14.5 kg | −42 lb −19.1 kg |
| 280 lb 127 kg | −43 lb −19.5 kg | −42 lb −19 kg | −32 lb −14.5 kg | −43 lb −19.5 kg |
| 290 lb 131.5 kg | −44 lb −20 kg | −44 lb −19.9 kg | −33 lb −14.9 kg | −44 lb −20 kg |
| 300 lb 136.1 kg | −45 lb −20.4 kg | −45 lb −20.4 kg | −34 lb −15.4 kg | −45 lb −20.4 kg |
How Women’s Seated Dumbbell Overhead Press and Single Arm Dumbbell Overhead Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
4.6 → 9.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm dumbbell overhead press standard minus the seated dumbbell overhead press standard. A plus sign means the single arm dumbbell overhead press standard is higher. A minus sign means the seated dumbbell overhead press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −10 lb −4.5 kg | −12 lb −5.4 kg | −6 lb −2.7 kg | −10 lb −4.6 kg |
| 110 lb 49.9 kg | −10 lb −4.5 kg | −13 lb −5.9 kg | −7 lb −3.2 kg | −11 lb −5 kg |
| 120 lb 54.4 kg | −11 lb −5 kg | −14 lb −6.4 kg | −8 lb −3.7 kg | −12 lb −5.5 kg |
| 130 lb 59 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −8 lb −3.7 kg | −13 lb −5.9 kg |
| 140 lb 63.5 kg | −13 lb −5.9 kg | −15 lb −6.8 kg | −9 lb −4 kg | −14 lb −6.4 kg |
| 150 lb 68 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −9 lb −4 kg | −14 lb −6.3 kg |
| 160 lb 72.6 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −9 lb −4 kg | −14 lb −6.4 kg |
| 170 lb 77.1 kg | −15 lb −6.8 kg | −17 lb −7.7 kg | −10 lb −4.5 kg | −16 lb −7.3 kg |
| 180 lb 81.6 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −10 lb −4.5 kg | −16 lb −7.3 kg |
| 190 lb 86.2 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −10 lb −4.5 kg | −17 lb −7.7 kg |
| 200 lb 90.7 kg | −15 lb −6.8 kg | −20 lb −9 kg | −11 lb −5 kg | −17 lb −7.7 kg |
| 210 lb 95.3 kg | −17 lb −7.7 kg | −20 lb −9.1 kg | −11 lb −5 kg | −18 lb −8.1 kg |
| 220 lb 99.8 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −11 lb −4.9 kg | −18 lb −8.2 kg |
| 230 lb 104.3 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −11 lb −5 kg | −19 lb −8.7 kg |
| 240 lb 108.9 kg | −18 lb −8.2 kg | −22 lb −10 kg | −13 lb −5.9 kg | −20 lb −9.1 kg |
Seated Dumbbell Overhead Press and Single Arm Dumbbell Overhead Press Exercises Used by This Calculator
For a useful comparison, perform a strict seated dumbbell overhead press and a strict single arm dumbbell overhead press using the setup and load rules below. Use strict, repeatable Seated Dumbbell Overhead Press and Single Arm Dumbbell Overhead Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the Seated Dumbbell Overhead Press setup and load convention
Weight entered is weight per dumbbell and must be consistent across tests. Performed seated on a flat or upright bench with back support and a near-vertical torso position. Feet remain flat on the ground for stability. Dumbbells start at shoulder level with palms facing forward or slightly neutral. Both dumbbells are pressed overhead simultaneously on each rep. Each rep reaches full lockout overhead with elbows extended and dumbbells stacked over shoulders. Dumbbells are lowered under control back to shoulder level. No leg drive or lower-body assistance is allowed. Torso remains upright with minimal back arch; excessive leaning invalidates the rep. Each repetition must be performed with consistent technique and range of motion across tests. Raw lifting only. Allowed equipment: matched dumbbells, bench (flat or upright with back support), optional belt, optional wrist wraps. Disallowed variations: standing dumbbell overhead press, push press (leg drive), single-arm dumbbell press, machine shoulder press, smith machine press, partial reps or incomplete lockout, and assisted reps. Estimated 1RM is calculated from bilateral load (weight per dumbbell × 2) and entered reps for this seated press.
Use the Single Arm Dumbbell Overhead Press setup and load convention
One dumbbell pressed overhead by one arm at a time. Total valid reps across both arms combined. Press one dumbbell from shoulder level to overhead lockout without leg drive, side bend, trunk heave, off-hand assistance, or shortened lockout. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Seated Dumbbell Overhead Press result and one recent Single Arm Dumbbell Overhead Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Seated Dumbbell Overhead Press — View the individual Seated Dumbbell Overhead Press standards and next strength-level target.
- Single Arm Dumbbell Overhead Press — View the individual Single Arm Dumbbell Overhead Press standards and next strength-level target.
- Standing Dumbbell Overhead Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Arnold Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Landmine Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.