Dumbbell Lunge vs Smith Machine Reverse Lunge
Compare your dumbbell lunge and smith machine reverse lunge 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: total external load 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, the lifter must step one leg backward, descend to the specified reverse-lunge depth, then drive back to the original standing position before the next rep. Heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Smith Machine Reverse Lunge Strength Standards
These bodyweight tables place the dumbbell lunge and smith machine reverse lunge 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 / Smith Machine Reverse Lunge, 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 Smith Machine Reverse Lunge 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 |
| Smith Machine Reverse Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 165 lb74.8 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Smith Machine Reverse Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 174 lb78.9 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Smith Machine Reverse Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 183 lb83 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Smith Machine Reverse Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 191 lb86.6 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Smith Machine Reverse Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 200 lb90.7 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Smith Machine Reverse Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 208 lb94.3 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Smith Machine Reverse Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 216 lb98 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Smith Machine Reverse Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 224 lb101.6 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Smith Machine Reverse Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 232 lb105.2 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Smith Machine Reverse Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 239 lb108.4 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Smith Machine Reverse Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 247 lb112 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Smith Machine Reverse Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 254 lb115.2 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Smith Machine Reverse Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 262 lb118.8 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Smith Machine Reverse Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 269 lb122 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Smith Machine Reverse Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 276 lb125.2 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Smith Machine Reverse Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 283 lb128.4 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Smith Machine Reverse Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 290 lb131.5 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Smith Machine Reverse Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 297 lb134.7 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Smith Machine Reverse Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 304 lb137.9 kg |
Women’s Dumbbell Lunge vs Smith Machine Reverse Lunge 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 |
| Smith Machine Reverse Lunge | 34 lb15.4 kg | 53 lb24 kg | 76 lb34.5 kg | 101 lb45.8 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Smith Machine Reverse Lunge | 37 lb16.8 kg | 56 lb25.4 kg | 81 lb36.7 kg | 107 lb48.5 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Smith Machine Reverse Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 85 lb38.6 kg | 114 lb51.7 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Smith Machine Reverse Lunge | 41 lb18.6 kg | 63 lb28.6 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Smith Machine Reverse Lunge | 43 lb19.5 kg | 66 lb29.9 kg | 95 lb43.1 kg | 126 lb57.2 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Smith Machine Reverse Lunge | 45 lb20.4 kg | 69 lb31.3 kg | 99 lb44.9 kg | 132 lb59.9 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Smith Machine Reverse Lunge | 47 lb21.3 kg | 72 lb32.7 kg | 103 lb46.7 kg | 138 lb62.6 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Smith Machine Reverse Lunge | 49 lb22.2 kg | 75 lb34 kg | 108 lb49 kg | 143 lb64.9 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Smith Machine Reverse Lunge | 51 lb23.1 kg | 78 lb35.4 kg | 112 lb50.8 kg | 149 lb67.6 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Smith Machine Reverse Lunge | 53 lb24 kg | 81 lb36.7 kg | 116 lb52.6 kg | 155 lb70.3 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Smith Machine Reverse Lunge | 55 lb24.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 160 lb72.6 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Smith Machine Reverse Lunge | 56 lb25.4 kg | 86 lb39 kg | 124 lb56.2 kg | 165 lb74.8 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Smith Machine Reverse Lunge | 58 lb26.3 kg | 89 lb40.4 kg | 128 lb58.1 kg | 170 lb77.1 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Smith Machine Reverse Lunge | 60 lb27.2 kg | 92 lb41.7 kg | 132 lb59.9 kg | 176 lb79.8 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Smith Machine Reverse Lunge | 62 lb28.1 kg | 94 lb42.6 kg | 135 lb61.2 kg | 181 lb82.1 kg |
How Your Dumbbell Lunge vs Smith Machine Reverse Lunge 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Dumbbell Lunge vs Smith Machine Reverse Lunge 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.
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 smith machine reverse lunge strength level
The smith machine reverse 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.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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 smith machine reverse lunge | 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Dumbbell Lunge and Smith Machine Reverse Lunge Standards Differ
What the men’s data shows:
The dumbbell lunge and smith machine reverse lunge standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Across all listed bodyweights, Elite keep the same higher-target direction.
2.8 → 5 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 Smith Machine Reverse Lunge standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Smith Machine Reverse Lunge 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 Smith Machine Reverse Lunge Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 5 to 9.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Reverse Lunge standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Smith Machine Reverse Lunge 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 Smith Machine Reverse Lunge Exercises Used by This Calculator
Compare like-for-like attempts by keeping the dumbbell lunge and smith machine reverse lunge setup consistent with their individual rules. Use strict, repeatable Dumbbell Lunge and Smith Machine Reverse Lunge 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 Smith Machine Reverse Lunge setup and load convention
The entered weight for strict Smith Machine Reverse Lunge. Total valid Smith Machine Reverse Lunge reps across both arms combined. The lifter must step one leg backward, descend to the approved reverse-lunge depth, then drive back to the original standing position before the next rep. A valid finish requires controlled return to standing without hook contact, hand support, bounce, or stance drift. 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 Smith Machine Reverse Lunge result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: total external load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Smith Machine Reverse Lunge — View the individual Smith Machine Reverse Lunge 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.
- Smith Machine Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.