Dumbbell Deadlift vs Romanian Deadlift Strength Standards
Compare your dumbbell deadlift and Romanian deadlift against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
Enter the combined weight of both dumbbells for the dumbbell deadlift and the total barbell weight for the Romanian deadlift. Use a bilateral dumbbell deadlift using two matched dumbbells from the floor or a consistent below-knee start to full standing lockout; use a controlled Romanian deadlift from standing to a consistent depth and back to full standing. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Dumbbell Deadlift vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell deadlift and Romanian deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell deadlift and Romanian deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Deadlift / Romanian Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Romanian Deadlift. 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 | 95 / 98 lb 43.1 / 44.5 kg | 126 / 126 lb 57.2 / 57.2 kg | 174 / 175 lb 78.9 / 79.4 kg | 213 / 224 lb 96.6 / 101.6 kg |
| 130 lb 59 kg | 100 / 103 lb 45.4 / 46.7 kg | 133 / 133 lb 60.3 / 60.3 kg | 183 / 185 lb 83 / 83.9 kg | 224 / 236 lb 101.6 / 107 kg |
| 140 lb 63.5 kg | 105 / 109 lb 47.6 / 49.4 kg | 140 / 140 lb 63.5 / 63.5 kg | 193 / 194 lb 87.5 / 88 kg | 236 / 248 lb 107 / 112.5 kg |
| 150 lb 68 kg | 110 / 114 lb 49.9 / 51.7 kg | 146 / 146 lb 66.2 / 66.2 kg | 202 / 203 lb 91.6 / 92.1 kg | 247 / 260 lb 112 / 117.9 kg |
| 160 lb 72.6 kg | 115 / 119 lb 52.2 / 54 kg | 152 / 152 lb 68.9 / 68.9 kg | 210 / 212 lb 95.3 / 96.2 kg | 258 / 271 lb 117 / 122.9 kg |
| 170 lb 77.1 kg | 120 / 123 lb 54.4 / 55.8 kg | 159 / 159 lb 72.1 / 72.1 kg | 219 / 221 lb 99.3 / 100.2 kg | 268 / 282 lb 121.6 / 127.9 kg |
| 180 lb 81.6 kg | 124 / 128 lb 56.2 / 58.1 kg | 165 / 165 lb 74.8 / 74.8 kg | 228 / 230 lb 103.4 / 104.3 kg | 279 / 293 lb 126.6 / 132.9 kg |
| 190 lb 86.2 kg | 129 / 133 lb 58.5 / 60.3 kg | 171 / 171 lb 77.6 / 77.6 kg | 236 / 238 lb 107 / 108 kg | 289 / 304 lb 131.1 / 137.9 kg |
| 200 lb 90.7 kg | 133 / 138 lb 60.3 / 62.6 kg | 177 / 177 lb 80.3 / 80.3 kg | 244 / 246 lb 110.7 / 111.6 kg | 299 / 315 lb 135.6 / 142.9 kg |
| 210 lb 95.3 kg | 138 / 142 lb 62.6 / 64.4 kg | 183 / 183 lb 83 / 83 kg | 252 / 254 lb 114.3 / 115.2 kg | 309 / 325 lb 140.2 / 147.4 kg |
| 220 lb 99.8 kg | 142 / 147 lb 64.4 / 66.7 kg | 189 / 189 lb 85.7 / 85.7 kg | 260 / 262 lb 117.9 / 118.8 kg | 319 / 335 lb 144.7 / 152 kg |
| 230 lb 104.3 kg | 147 / 151 lb 66.7 / 68.5 kg | 194 / 194 lb 88 / 88 kg | 268 / 270 lb 121.6 / 122.5 kg | 328 / 345 lb 148.8 / 156.5 kg |
| 240 lb 108.9 kg | 151 / 155 lb 68.5 / 70.3 kg | 200 / 200 lb 90.7 / 90.7 kg | 276 / 278 lb 125.2 / 126.1 kg | 338 / 355 lb 153.3 / 161 kg |
| 250 lb 113.4 kg | 155 / 160 lb 70.3 / 72.6 kg | 205 / 205 lb 93 / 93 kg | 283 / 286 lb 128.4 / 129.7 kg | 347 / 365 lb 157.4 / 165.6 kg |
| 260 lb 117.9 kg | 159 / 164 lb 72.1 / 74.4 kg | 211 / 211 lb 95.7 / 95.7 kg | 291 / 293 lb 132 / 132.9 kg | 356 / 375 lb 161.5 / 170.1 kg |
| 270 lb 122.5 kg | 163 / 168 lb 73.9 / 76.2 kg | 216 / 216 lb 98 / 98 kg | 298 / 301 lb 135.2 / 136.5 kg | 365 / 384 lb 165.6 / 174.2 kg |
| 280 lb 127 kg | 167 / 172 lb 75.7 / 78 kg | 221 / 221 lb 100.2 / 100.2 kg | 306 / 308 lb 138.8 / 139.7 kg | 374 / 394 lb 169.6 / 178.7 kg |
| 290 lb 131.5 kg | 171 / 176 lb 77.6 / 79.8 kg | 227 / 227 lb 103 / 103 kg | 313 / 316 lb 142 / 143.3 kg | 383 / 403 lb 173.7 / 182.8 kg |
| 300 lb 136.1 kg | 175 / 180 lb 79.4 / 81.6 kg | 232 / 232 lb 105.2 / 105.2 kg | 320 / 323 lb 145.1 / 146.5 kg | 392 / 412 lb 177.8 / 186.9 kg |
Women’s Dumbbell Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Romanian Deadlift. 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 | 56 / 57 lb 25.4 / 25.9 kg | 76 / 75 lb 34.5 / 34 kg | 103 / 103 lb 46.7 / 46.7 kg | 134 / 137 lb 60.8 / 62.1 kg |
| 110 lb 49.9 kg | 60 / 61 lb 27.2 / 27.7 kg | 81 / 80 lb 36.7 / 36.3 kg | 110 / 110 lb 49.9 / 49.9 kg | 143 / 146 lb 64.9 / 66.2 kg |
| 120 lb 54.4 kg | 64 / 65 lb 29 / 29.5 kg | 85 / 84 lb 38.6 / 38.1 kg | 116 / 116 lb 52.6 / 52.6 kg | 152 / 155 lb 68.9 / 70.3 kg |
| 130 lb 59 kg | 67 / 68 lb 30.4 / 30.8 kg | 90 / 89 lb 40.8 / 40.4 kg | 123 / 123 lb 55.8 / 55.8 kg | 160 / 164 lb 72.6 / 74.4 kg |
| 140 lb 63.5 kg | 71 / 72 lb 32.2 / 32.7 kg | 95 / 94 lb 43.1 / 42.6 kg | 129 / 129 lb 58.5 / 58.5 kg | 168 / 172 lb 76.2 / 78 kg |
| 150 lb 68 kg | 74 / 75 lb 33.6 / 34 kg | 99 / 98 lb 44.9 / 44.5 kg | 135 / 135 lb 61.2 / 61.2 kg | 176 / 180 lb 79.8 / 81.6 kg |
| 160 lb 72.6 kg | 77 / 78 lb 34.9 / 35.4 kg | 103 / 102 lb 46.7 / 46.3 kg | 141 / 141 lb 64 / 64 kg | 184 / 188 lb 83.5 / 85.3 kg |
| 170 lb 77.1 kg | 80 / 82 lb 36.3 / 37.2 kg | 108 / 107 lb 49 / 48.5 kg | 147 / 147 lb 66.7 / 66.7 kg | 191 / 196 lb 86.6 / 88.9 kg |
| 180 lb 81.6 kg | 84 / 85 lb 38.1 / 38.6 kg | 112 / 111 lb 50.8 / 50.3 kg | 152 / 152 lb 68.9 / 68.9 kg | 199 / 203 lb 90.3 / 92.1 kg |
| 190 lb 86.2 kg | 87 / 88 lb 39.5 / 39.9 kg | 116 / 115 lb 52.6 / 52.2 kg | 158 / 158 lb 71.7 / 71.7 kg | 206 / 211 lb 93.4 / 95.7 kg |
| 200 lb 90.7 kg | 90 / 91 lb 40.8 / 41.3 kg | 120 / 119 lb 54.4 / 54 kg | 164 / 164 lb 74.4 / 74.4 kg | 213 / 218 lb 96.6 / 98.9 kg |
| 210 lb 95.3 kg | 93 / 94 lb 42.2 / 42.6 kg | 124 / 123 lb 56.2 / 55.8 kg | 169 / 169 lb 76.7 / 76.7 kg | 220 / 225 lb 99.8 / 102.1 kg |
| 220 lb 99.8 kg | 96 / 97 lb 43.5 / 44 kg | 128 / 127 lb 58.1 / 57.6 kg | 174 / 174 lb 78.9 / 78.9 kg | 227 / 232 lb 103 / 105.2 kg |
| 230 lb 104.3 kg | 98 / 100 lb 44.5 / 45.4 kg | 132 / 130 lb 59.9 / 59 kg | 180 / 180 lb 81.6 / 81.6 kg | 234 / 239 lb 106.1 / 108.4 kg |
| 240 lb 108.9 kg | 101 / 103 lb 45.8 / 46.7 kg | 135 / 134 lb 61.2 / 60.8 kg | 185 / 185 lb 83.9 / 83.9 kg | 241 / 246 lb 109.3 / 111.6 kg |
How Your Dumbbell Deadlift vs Romanian Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell deadlift strength level
The dumbbell deadlift standards use the sex-specific standards from the individual Dumbbell Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
3. Find the Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight 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 is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 deadlift | Adjust combined-load dumbbell deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Deadlift and Romanian Deadlift 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 Romanian deadlift standard is higher; below zero means the dumbbell deadlift 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 dumbbell deadlift and Romanian deadlift standards are within 3 lb at 120 lb, 130 lb, and 170 lb.
Novice, Advanced, and Elite at every displayed bodyweight.
5 → 9.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the dumbbell deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +3 lb +1.4 kg | 0 lb 0 kg | +1 lb +0.5 kg | +11 lb +5 kg |
| 130 lb 59 kg | +3 lb +1.3 kg | 0 lb 0 kg | +2 lb +0.9 kg | +12 lb +5.4 kg |
| 140 lb 63.5 kg | +4 lb +1.8 kg | 0 lb 0 kg | +1 lb +0.5 kg | +12 lb +5.5 kg |
| 150 lb 68 kg | +4 lb +1.8 kg | 0 lb 0 kg | +1 lb +0.5 kg | +13 lb +5.9 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | 0 lb 0 kg | +2 lb +0.9 kg | +13 lb +5.9 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | 0 lb 0 kg | +2 lb +0.9 kg | +14 lb +6.3 kg |
| 180 lb 81.6 kg | +4 lb +1.9 kg | 0 lb 0 kg | +2 lb +0.9 kg | +14 lb +6.3 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | 0 lb 0 kg | +2 lb +1 kg | +15 lb +6.8 kg |
| 200 lb 90.7 kg | +5 lb +2.3 kg | 0 lb 0 kg | +2 lb +0.9 kg | +16 lb +7.3 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | 0 lb 0 kg | +2 lb +0.9 kg | +16 lb +7.2 kg |
| 220 lb 99.8 kg | +5 lb +2.3 kg | 0 lb 0 kg | +2 lb +0.9 kg | +16 lb +7.3 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | 0 lb 0 kg | +2 lb +0.9 kg | +17 lb +7.7 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | 0 lb 0 kg | +2 lb +0.9 kg | +17 lb +7.7 kg |
| 250 lb 113.4 kg | +5 lb +2.3 kg | 0 lb 0 kg | +3 lb +1.3 kg | +18 lb +8.2 kg |
| 260 lb 117.9 kg | +5 lb +2.3 kg | 0 lb 0 kg | +2 lb +0.9 kg | +19 lb +8.6 kg |
| 270 lb 122.5 kg | +5 lb +2.3 kg | 0 lb 0 kg | +3 lb +1.3 kg | +19 lb +8.6 kg |
| 280 lb 127 kg | +5 lb +2.3 kg | 0 lb 0 kg | +2 lb +0.9 kg | +20 lb +9.1 kg |
| 290 lb 131.5 kg | +5 lb +2.2 kg | 0 lb 0 kg | +3 lb +1.3 kg | +20 lb +9.1 kg |
| 300 lb 136.1 kg | +5 lb +2.2 kg | 0 lb 0 kg | +3 lb +1.4 kg | +20 lb +9.1 kg |
How Women’s Dumbbell Deadlift and Romanian Deadlift Standards Differ
What the women’s data shows:
The dumbbell deadlift and Romanian deadlift standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Novice and Elite at every displayed bodyweight.
1.3 → 2.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the dumbbell deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +1 lb +0.5 kg | −1 lb −0.5 kg | 0 lb 0 kg | +3 lb +1.3 kg |
| 110 lb 49.9 kg | +1 lb +0.5 kg | −1 lb −0.4 kg | 0 lb 0 kg | +3 lb +1.3 kg |
| 120 lb 54.4 kg | +1 lb +0.5 kg | −1 lb −0.5 kg | 0 lb 0 kg | +3 lb +1.4 kg |
| 130 lb 59 kg | +1 lb +0.4 kg | −1 lb −0.4 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 140 lb 63.5 kg | +1 lb +0.5 kg | −1 lb −0.5 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 150 lb 68 kg | +1 lb +0.4 kg | −1 lb −0.4 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 160 lb 72.6 kg | +1 lb +0.5 kg | −1 lb −0.4 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 170 lb 77.1 kg | +2 lb +0.9 kg | −1 lb −0.5 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 180 lb 81.6 kg | +1 lb +0.5 kg | −1 lb −0.5 kg | 0 lb 0 kg | +4 lb +1.8 kg |
| 190 lb 86.2 kg | +1 lb +0.4 kg | −1 lb −0.4 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 200 lb 90.7 kg | +1 lb +0.5 kg | −1 lb −0.4 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 210 lb 95.3 kg | +1 lb +0.4 kg | −1 lb −0.4 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 220 lb 99.8 kg | +1 lb +0.5 kg | −1 lb −0.5 kg | 0 lb 0 kg | +5 lb +2.2 kg |
| 230 lb 104.3 kg | +2 lb +0.9 kg | −2 lb −0.9 kg | 0 lb 0 kg | +5 lb +2.3 kg |
| 240 lb 108.9 kg | +2 lb +0.9 kg | −1 lb −0.4 kg | 0 lb 0 kg | +5 lb +2.3 kg |
Dumbbell Deadlift and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a bilateral dumbbell deadlift and a barbell Romanian deadlift. Use a bilateral dumbbell deadlift from a floor or consistent below-knee start and a standing-start barbell Romanian deadlift to a repeatable hamstring-limited depth. Do not substitute per-hand weight, barbell or trap-bar deadlifts, dumbbell RDLs, suitcase or single-leg pulls, stiff-leg deadlifts, partial reps, bouncing, hitching, or squat-dominant reps.
Use two matched dumbbells and enter their combined weight
Start both dumbbells motionless on the floor or at a consistent below-knee depth, keep them close to the legs, and finish at full standing lockout. Enter the combined weight of both dumbbells, not the per-hand weight. Do not enter a barbell, trap-bar, Romanian, suitcase, single-leg, bounced, hitched, partial, or squat-dominant variation.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Enter one recent dumbbell deadlift set and one recent Romanian deadlift set
For the dumbbell deadlift, enter the combined weight of both matched dumbbells. For the Romanian deadlift, enter the total barbell weight. Enter a whole number from 1 to 12 reps for each lift. Pounds and kilograms can be mixed. Use clean, difficult sets that meet each lift’s start, depth, control, and lockout rules.
Related Tools
- Dumbbell Deadlift — View the individual Dumbbell Deadlift standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Zercher Deadlift (From Floor) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.