Dumbbell Lunge vs Double Dumbbell Squat Clean
Compare your dumbbell lunge and double dumbbell squat clean against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, 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, pull/turn over simultaneously and receive both at shoulders in one continuous descent until hip crease is below top of knee while both remain racked. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Double Dumbbell Squat Clean Strength Standards
These bodyweight tables place the dumbbell lunge and double dumbbell squat clean 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 / Double Dumbbell Squat Clean, 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 Double Dumbbell Squat Clean 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 |
| Double Dumbbell Squat Clean | 65 lb29.5 kg | 92 lb41.7 kg | 119 lb54 kg | 146 lb66.2 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Double Dumbbell Squat Clean | 68 lb30.8 kg | 97 lb44 kg | 125 lb56.7 kg | 155 lb70.3 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Double Dumbbell Squat Clean | 72 lb32.7 kg | 102 lb46.3 kg | 131 lb59.4 kg | 162 lb73.5 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Double Dumbbell Squat Clean | 75 lb34 kg | 107 lb48.5 kg | 138 lb62.6 kg | 170 lb77.1 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Double Dumbbell Squat Clean | 78 lb35.4 kg | 111 lb50.3 kg | 144 lb65.3 kg | 177 lb80.3 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Double Dumbbell Squat Clean | 82 lb37.2 kg | 116 lb52.6 kg | 149 lb67.6 kg | 185 lb83.9 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Double Dumbbell Squat Clean | 85 lb38.6 kg | 121 lb54.9 kg | 155 lb70.3 kg | 192 lb87.1 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Double Dumbbell Squat Clean | 88 lb39.9 kg | 125 lb56.7 kg | 161 lb73 kg | 199 lb90.3 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Double Dumbbell Squat Clean | 91 lb41.3 kg | 129 lb58.5 kg | 167 lb75.7 kg | 206 lb93.4 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Double Dumbbell Squat Clean | 94 lb42.6 kg | 134 lb60.8 kg | 172 lb78 kg | 213 lb96.6 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Double Dumbbell Squat Clean | 97 lb44 kg | 138 lb62.6 kg | 178 lb80.7 kg | 219 lb99.3 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Double Dumbbell Squat Clean | 100 lb45.4 kg | 142 lb64.4 kg | 183 lb83 kg | 226 lb102.5 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Double Dumbbell Squat Clean | 103 lb46.7 kg | 146 lb66.2 kg | 188 lb85.3 kg | 233 lb105.7 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Double Dumbbell Squat Clean | 106 lb48.1 kg | 150 lb68 kg | 193 lb87.5 kg | 239 lb108.4 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Double Dumbbell Squat Clean | 108 lb49 kg | 154 lb69.9 kg | 198 lb89.8 kg | 245 lb111.1 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Double Dumbbell Squat Clean | 111 lb50.3 kg | 158 lb71.7 kg | 204 lb92.5 kg | 252 lb114.3 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Double Dumbbell Squat Clean | 114 lb51.7 kg | 162 lb73.5 kg | 208 lb94.3 kg | 258 lb117 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Double Dumbbell Squat Clean | 117 lb53.1 kg | 166 lb75.3 kg | 213 lb96.6 kg | 264 lb119.7 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Double Dumbbell Squat Clean | 119 lb54 kg | 169 lb76.7 kg | 218 lb98.9 kg | 270 lb122.5 kg |
Women’s Dumbbell Lunge vs Double Dumbbell Squat Clean 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 |
| Double Dumbbell Squat Clean | 40 lb18.1 kg | 63 lb28.6 kg | 85 lb38.6 kg | 106 lb48.1 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Double Dumbbell Squat Clean | 43 lb19.5 kg | 67 lb30.4 kg | 90 lb40.8 kg | 113 lb51.3 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Double Dumbbell Squat Clean | 46 lb20.9 kg | 72 lb32.7 kg | 96 lb43.5 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Double Dumbbell Squat Clean | 48 lb21.8 kg | 75 lb34 kg | 101 lb45.8 kg | 126 lb57.2 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Double Dumbbell Squat Clean | 51 lb23.1 kg | 79 lb35.8 kg | 106 lb48.1 kg | 133 lb60.3 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Double Dumbbell Squat Clean | 53 lb24 kg | 83 lb37.6 kg | 111 lb50.3 kg | 139 lb63 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Double Dumbbell Squat Clean | 55 lb24.9 kg | 87 lb39.5 kg | 116 lb52.6 kg | 145 lb65.8 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Double Dumbbell Squat Clean | 58 lb26.3 kg | 90 lb40.8 kg | 121 lb54.9 kg | 151 lb68.5 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Double Dumbbell Squat Clean | 60 lb27.2 kg | 94 lb42.6 kg | 125 lb56.7 kg | 157 lb71.2 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Double Dumbbell Squat Clean | 62 lb28.1 kg | 97 lb44 kg | 130 lb59 kg | 163 lb73.9 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Double Dumbbell Squat Clean | 64 lb29 kg | 101 lb45.8 kg | 134 lb60.8 kg | 168 lb76.2 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Double Dumbbell Squat Clean | 66 lb29.9 kg | 104 lb47.2 kg | 139 lb63 kg | 174 lb78.9 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Double Dumbbell Squat Clean | 68 lb30.8 kg | 107 lb48.5 kg | 143 lb64.9 kg | 179 lb81.2 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Double Dumbbell Squat Clean | 70 lb31.8 kg | 110 lb49.9 kg | 148 lb67.1 kg | 185 lb83.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Double Dumbbell Squat Clean | 73 lb33.1 kg | 114 lb51.7 kg | 152 lb68.9 kg | 190 lb86.2 kg |
How Your Dumbbell Lunge vs Double Dumbbell Squat Clean Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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 Double Dumbbell Squat Clean 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
For dumbbell lunge, 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the double dumbbell squat clean strength level
The double dumbbell squat clean 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.
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
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 double dumbbell squat clean | 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 Double Dumbbell Squat Clean Standards Differ
What the men’s data shows:
The dumbbell lunge and double dumbbell squat clean standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, and 160 lb.
The higher target remains with Double Dumbbell Squat Clean for Novice throughout the table.
At Elite, the difference is 11.4 kg at 120 lb and 20.4 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Double Dumbbell Squat Clean standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Double Dumbbell Squat Clean 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 Double Dumbbell Squat Clean Standards Differ
What the women’s data shows:
The dumbbell lunge and double dumbbell squat clean standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 190 lb, 200 lb, 210 lb, and 220 lb.
Across all listed bodyweights, Novice, Intermediate, and Advanced keep the same higher-target direction.
At Elite, the difference is 2.7 kg at 100 lb and 5 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Double Dumbbell Squat Clean standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Double Dumbbell Squat Clean 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 Double Dumbbell Squat Clean Exercises Used by This Calculator
For a useful comparison, perform a strict dumbbell lunge and a strict double dumbbell squat clean using the setup and load rules below. Use strict, repeatable Dumbbell Lunge and Double Dumbbell Squat Clean 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 Double Dumbbell Squat Clean setup and load convention
Use two equal matched dumbbells. Enter one verified mass; display per and combined; score doubled per-dumbbell e1RM/bodyweight. Begin both motionless on floor outside feet. Pull/turn over simultaneously and receive both at shoulders in one continuous descent until hip crease is below top of knee while both remain racked. Recover without re-cleaning to motionless standing with hips/knees extended. Lower/reset both motionless on floor for each of 1–5 reps. Belt/wraps/chalk/sleeves/shoes allowed; straps/hooks/assistance prohibited.
Enter one recent Dumbbell Lunge result and one recent Double Dumbbell Squat Clean 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.
- Double Dumbbell Squat Clean — View the individual Double Dumbbell Squat Clean 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.
- Barbell Clean And Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.