Dumbbell Lunge vs Cable Sumo Squat
Compare your dumbbell lunge and cable sumo squat against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. For the second exercise, squat through the specified wide-stance range and stand under control without deadlift drift, pull-through drift, hand assistance, or stack rebound. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Cable Sumo Squat Strength Standards
The paired standards below show what the dumbbell lunge and cable sumo squat each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Dumbbell Lunge / Cable Sumo Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Cable Sumo Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Dumbbell Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 171 lb77.6 kg |
| Cable Sumo Squat | 81 lb36.7 kg | 118 lb53.5 kg | 162 lb73.5 kg | 210 lb95.3 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Cable Sumo Squat | 85 lb38.6 kg | 124 lb56.2 kg | 171 lb77.6 kg | 221 lb100.2 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Cable Sumo Squat | 90 lb40.8 kg | 131 lb59.4 kg | 179 lb81.2 kg | 233 lb105.7 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Cable Sumo Squat | 94 lb42.6 kg | 137 lb62.1 kg | 188 lb85.3 kg | 243 lb110.2 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Cable Sumo Squat | 98 lb44.5 kg | 143 lb64.9 kg | 196 lb88.9 kg | 254 lb115.2 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Cable Sumo Squat | 102 lb46.3 kg | 149 lb67.6 kg | 204 lb92.5 kg | 265 lb120.2 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Cable Sumo Squat | 106 lb48.1 kg | 154 lb69.9 kg | 212 lb96.2 kg | 275 lb124.7 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Cable Sumo Squat | 110 lb49.9 kg | 160 lb72.6 kg | 220 lb99.8 kg | 285 lb129.3 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Cable Sumo Squat | 114 lb51.7 kg | 166 lb75.3 kg | 228 lb103.4 kg | 295 lb133.8 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Cable Sumo Squat | 118 lb53.5 kg | 171 lb77.6 kg | 235 lb106.6 kg | 305 lb138.3 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Cable Sumo Squat | 121 lb54.9 kg | 176 lb79.8 kg | 243 lb110.2 kg | 314 lb142.4 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Cable Sumo Squat | 125 lb56.7 kg | 182 lb82.6 kg | 250 lb113.4 kg | 324 lb147 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Cable Sumo Squat | 129 lb58.5 kg | 187 lb84.8 kg | 257 lb116.6 kg | 333 lb151 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Cable Sumo Squat | 132 lb59.9 kg | 192 lb87.1 kg | 264 lb119.7 kg | 342 lb155.1 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Cable Sumo Squat | 136 lb61.7 kg | 197 lb89.4 kg | 271 lb122.9 kg | 351 lb159.2 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Cable Sumo Squat | 139 lb63 kg | 202 lb91.6 kg | 278 lb126.1 kg | 360 lb163.3 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Cable Sumo Squat | 142 lb64.4 kg | 207 lb93.9 kg | 285 lb129.3 kg | 369 lb167.4 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Cable Sumo Squat | 146 lb66.2 kg | 212 lb96.2 kg | 292 lb132.4 kg | 378 lb171.5 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Cable Sumo Squat | 149 lb67.6 kg | 217 lb98.4 kg | 298 lb135.2 kg | 386 lb175.1 kg |
Women’s Dumbbell Lunge vs Cable Sumo Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Dumbbell Lunge | 38 lb17.2 kg | 57 lb25.9 kg | 82 lb37.2 kg | 112 lb50.8 kg |
| Cable Sumo Squat | 46 lb20.9 kg | 69 lb31.3 kg | 98 lb44.5 kg | 128 lb58.1 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Cable Sumo Squat | 49 lb22.2 kg | 73 lb33.1 kg | 105 lb47.6 kg | 137 lb62.1 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Cable Sumo Squat | 52 lb23.6 kg | 78 lb35.4 kg | 111 lb50.3 kg | 145 lb65.8 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Cable Sumo Squat | 55 lb24.9 kg | 82 lb37.2 kg | 117 lb53.1 kg | 153 lb69.4 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Cable Sumo Squat | 57 lb25.9 kg | 86 lb39 kg | 123 lb55.8 kg | 160 lb72.6 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Cable Sumo Squat | 60 lb27.2 kg | 90 lb40.8 kg | 129 lb58.5 kg | 168 lb76.2 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Cable Sumo Squat | 63 lb28.6 kg | 94 lb42.6 kg | 135 lb61.2 kg | 175 lb79.4 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Cable Sumo Squat | 65 lb29.5 kg | 98 lb44.5 kg | 140 lb63.5 kg | 183 lb83 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Cable Sumo Squat | 68 lb30.8 kg | 102 lb46.3 kg | 146 lb66.2 kg | 190 lb86.2 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Cable Sumo Squat | 70 lb31.8 kg | 105 lb47.6 kg | 151 lb68.5 kg | 197 lb89.4 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Cable Sumo Squat | 73 lb33.1 kg | 109 lb49.4 kg | 156 lb70.8 kg | 204 lb92.5 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Cable Sumo Squat | 75 lb34 kg | 113 lb51.3 kg | 161 lb73 kg | 210 lb95.3 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Cable Sumo Squat | 77 lb34.9 kg | 116 lb52.6 kg | 167 lb75.7 kg | 217 lb98.4 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Cable Sumo Squat | 80 lb36.3 kg | 120 lb54.4 kg | 172 lb78 kg | 223 lb101.2 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Cable Sumo Squat | 82 lb37.2 kg | 123 lb55.8 kg | 176 lb79.8 kg | 230 lb104.3 kg |
How Your Dumbbell Lunge vs Cable Sumo Squat Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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 Dumbbell Lunge vs Cable Sumo Squat 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 dumbbell lunge strength level
The standards use the sex-specific combined-load thresholds from the individual Dumbbell Lunge 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the cable sumo squat strength level
For cable sumo squat, 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.
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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 dumbbell lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the cable sumo squat | 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Dumbbell Lunge and Cable Sumo Squat Standards Differ
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.
17.7 → 32.2 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Sumo Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Sumo Squat standard is higher, and below zero means the Dumbbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Dumbbell Lunge and Cable Sumo Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Cable Sumo Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 7.3 to 13.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Sumo Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Sumo Squat standard is higher, and below zero means the Dumbbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Dumbbell Lunge and Cable Sumo Squat Exercises Used by This Calculator
For a useful comparison, perform a strict dumbbell lunge and a strict cable sumo squat using the setup and load rules below. Use strict, repeatable Dumbbell Lunge and Cable Sumo Squat 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.
Enter combined load from two matched dumbbells
Use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. Do not enter per-hand load, stationary split squats, walking or Bulgarian lunges, support, bounce, partial reps, or substitutions.
Use the Cable Sumo Squat setup and load convention
The selected cable resistance for the strict wide-stance cable sumo squat setup. Valid Cable Sumo Squat reps. Squat through the approved wide-stance range and stand under control without deadlift drift, pull-through drift, hand assistance, or stack rebound. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Lunge result and one recent Cable Sumo Squat result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Cable Sumo Squat — View the individual Cable Sumo Squat standards and next strength-level target.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Reverse Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.