Dumbbell Lunge vs Cambered Bar Squat
Compare your dumbbell lunge and cambered bar squat 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: 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, finish with full hip and knee extension. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Cambered Bar Squat Strength Standards
These bodyweight tables place the dumbbell lunge and cambered bar squat targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Dumbbell Lunge / Cambered Bar Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Dumbbell Lunge vs Cambered Bar 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 |
| Cambered Bar Squat | 163 lb73.9 kg | 199 lb90.3 kg | 234 lb106.1 kg | 264 lb119.7 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Cambered Bar Squat | 172 lb78 kg | 210 lb95.3 kg | 247 lb112 kg | 279 lb126.6 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Cambered Bar Squat | 181 lb82.1 kg | 220 lb99.8 kg | 259 lb117.5 kg | 293 lb132.9 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Cambered Bar Squat | 190 lb86.2 kg | 231 lb104.8 kg | 272 lb123.4 kg | 307 lb139.3 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Cambered Bar Squat | 198 lb89.8 kg | 241 lb109.3 kg | 284 lb128.8 kg | 320 lb145.1 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Cambered Bar Squat | 206 lb93.4 kg | 251 lb113.9 kg | 295 lb133.8 kg | 333 lb151 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Cambered Bar Squat | 214 lb97.1 kg | 260 lb117.9 kg | 307 lb139.3 kg | 346 lb156.9 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Cambered Bar Squat | 222 lb100.7 kg | 270 lb122.5 kg | 318 lb144.2 kg | 359 lb162.8 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Cambered Bar Squat | 230 lb104.3 kg | 279 lb126.6 kg | 329 lb149.2 kg | 371 lb168.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Cambered Bar Squat | 237 lb107.5 kg | 289 lb131.1 kg | 340 lb154.2 kg | 384 lb174.2 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Cambered Bar Squat | 245 lb111.1 kg | 298 lb135.2 kg | 351 lb159.2 kg | 396 lb179.6 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Cambered Bar Squat | 252 lb114.3 kg | 307 lb139.3 kg | 361 lb163.7 kg | 408 lb185.1 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Cambered Bar Squat | 259 lb117.5 kg | 316 lb143.3 kg | 372 lb168.7 kg | 420 lb190.5 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Cambered Bar Squat | 267 lb121.1 kg | 324 lb147 kg | 382 lb173.3 kg | 431 lb195.5 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Cambered Bar Squat | 274 lb124.3 kg | 333 lb151 kg | 392 lb177.8 kg | 442 lb200.5 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Cambered Bar Squat | 281 lb127.5 kg | 341 lb154.7 kg | 402 lb182.3 kg | 454 lb205.9 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Cambered Bar Squat | 287 lb130.2 kg | 350 lb158.8 kg | 412 lb186.9 kg | 465 lb210.9 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Cambered Bar Squat | 294 lb133.4 kg | 358 lb162.4 kg | 422 lb191.4 kg | 476 lb215.9 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Cambered Bar Squat | 301 lb136.5 kg | 366 lb166 kg | 431 lb195.5 kg | 487 lb220.9 kg |
Women’s Dumbbell Lunge vs Cambered Bar 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 |
| Cambered Bar Squat | 101 lb45.8 kg | 126 lb57.2 kg | 155 lb70.3 kg | 179 lb81.2 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Cambered Bar Squat | 107 lb48.5 kg | 134 lb60.8 kg | 165 lb74.8 kg | 191 lb86.6 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Cambered Bar Squat | 114 lb51.7 kg | 142 lb64.4 kg | 175 lb79.4 kg | 203 lb92.1 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Cambered Bar Squat | 120 lb54.4 kg | 150 lb68 kg | 185 lb83.9 kg | 214 lb97.1 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Cambered Bar Squat | 126 lb57.2 kg | 158 lb71.7 kg | 194 lb88 kg | 224 lb101.6 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Cambered Bar Squat | 132 lb59.9 kg | 165 lb74.8 kg | 203 lb92.1 kg | 235 lb106.6 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Cambered Bar Squat | 138 lb62.6 kg | 172 lb78 kg | 212 lb96.2 kg | 245 lb111.1 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Cambered Bar Squat | 143 lb64.9 kg | 179 lb81.2 kg | 221 lb100.2 kg | 255 lb115.7 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Cambered Bar Squat | 149 lb67.6 kg | 186 lb84.4 kg | 229 lb103.9 kg | 265 lb120.2 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Cambered Bar Squat | 155 lb70.3 kg | 193 lb87.5 kg | 238 lb108 kg | 275 lb124.7 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Cambered Bar Squat | 160 lb72.6 kg | 200 lb90.7 kg | 246 lb111.6 kg | 285 lb129.3 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Cambered Bar Squat | 165 lb74.8 kg | 206 lb93.4 kg | 254 lb115.2 kg | 294 lb133.4 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Cambered Bar Squat | 170 lb77.1 kg | 213 lb96.6 kg | 262 lb118.8 kg | 303 lb137.4 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Cambered Bar Squat | 176 lb79.8 kg | 219 lb99.3 kg | 270 lb122.5 kg | 312 lb141.5 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Cambered Bar Squat | 181 lb82.1 kg | 226 lb102.5 kg | 278 lb126.1 kg | 321 lb145.6 kg |
How Your Dumbbell Lunge vs Cambered Bar 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)
Use recent Dumbbell Lunge and Cambered Bar Squat sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the dumbbell lunge strength level
The dumbbell lunge rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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.
3. Find the cambered bar squat strength level
The cambered bar squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is 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 dumbbell lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the cambered bar 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Dumbbell Lunge and Cambered Bar 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.
Across 120–300 lb bodyweight, the Elite gap changes from 42.1 to 78 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cambered Bar Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cambered Bar 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 Cambered Bar Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Cambered Bar Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
30.4 → 54.4 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cambered Bar Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cambered Bar 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 Cambered Bar Squat Exercises Used by This Calculator
The calculator expects repeatable dumbbell lunge and cambered bar squat results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Dumbbell Lunge and Cambered Bar 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 Cambered Bar Squat setup and load convention
EliteFTS Rackable Cambered Squat Bar only. Actual bar mass is 65 lb. Camber drop is 14 inches. Total load includes the bar and all plates. Hands use symmetric points for control only. Hanging sleeves remain controlled without intentional swing. Hip crease descends below the top of the knee. Feet remain planted throughout every rep. Finish with full hip and knee extension. No hand, rack, spotter, box, pin, band, chain, or equipment assistance.
Enter one recent Dumbbell Lunge result and one recent Cambered Bar 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.
- Cambered Bar Squat — View the individual Cambered Bar 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.
- Safety Bar Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.