Machine Shoulder Press vs Dumbbell Lateral Raise Strength Standards
Compare your machine shoulder press and dumbbell lateral raise against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter total machine resistance for the shoulder press and weight per dumbbell for the lateral raise. Testing: a bilateral seated machine shoulder press from the same controlled bottom range to the machine-intended overhead finish with stable hips, back, and torso; a bilateral dumbbell lateral raise with a stable upright torso, consistent elbow angle, both upper arms reaching at least shoulder height, and a controlled lowering phase. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Machine Shoulder Press vs Dumbbell Lateral Raise Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the machine shoulder press and dumbbell lateral raise to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your machine shoulder press and dumbbell lateral raise.
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 Machine Shoulder Press / Dumbbell Lateral Raise, 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 Machine Shoulder Press vs Dumbbell Lateral Raise Standards
How to read the table: The first number is Machine Shoulder Press; the second is Dumbbell Lateral Raise. 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 | 59 / 11 lb 26.8 / 5 kg | 81 / 18 lb 36.7 / 8.2 kg | 106 / 28 lb 48.1 / 12.7 kg | 137 / 40 lb 62.1 / 18.1 kg |
| 130 lb 59 kg | 62 / 12 lb 28.1 / 5.4 kg | 85 / 19 lb 38.6 / 8.6 kg | 112 / 30 lb 50.8 / 13.6 kg | 144 / 43 lb 65.3 / 19.5 kg |
| 140 lb 63.5 kg | 65 / 12 lb 29.5 / 5.4 kg | 90 / 20 lb 40.8 / 9.1 kg | 117 / 31 lb 53.1 / 14.1 kg | 152 / 45 lb 68.9 / 20.4 kg |
| 150 lb 68 kg | 68 / 13 lb 30.8 / 5.9 kg | 94 / 21 lb 42.6 / 9.5 kg | 123 / 32 lb 55.8 / 14.5 kg | 159 / 47 lb 72.1 / 21.3 kg |
| 160 lb 72.6 kg | 71 / 13 lb 32.2 / 5.9 kg | 98 / 22 lb 44.5 / 10 kg | 128 / 34 lb 58.1 / 15.4 kg | 166 / 49 lb 75.3 / 22.2 kg |
| 170 lb 77.1 kg | 74 / 14 lb 33.6 / 6.4 kg | 102 / 23 lb 46.3 / 10.4 kg | 134 / 35 lb 60.8 / 15.9 kg | 173 / 51 lb 78.5 / 23.1 kg |
| 180 lb 81.6 kg | 77 / 14 lb 34.9 / 6.4 kg | 106 / 24 lb 48.1 / 10.9 kg | 139 / 37 lb 63 / 16.8 kg | 179 / 53 lb 81.2 / 24 kg |
| 190 lb 86.2 kg | 80 / 15 lb 36.3 / 6.8 kg | 110 / 25 lb 49.9 / 11.3 kg | 144 / 38 lb 65.3 / 17.2 kg | 186 / 55 lb 84.4 / 24.9 kg |
| 200 lb 90.7 kg | 83 / 16 lb 37.6 / 7.3 kg | 114 / 26 lb 51.7 / 11.8 kg | 149 / 39 lb 67.6 / 17.7 kg | 192 / 57 lb 87.1 / 25.9 kg |
| 210 lb 95.3 kg | 86 / 16 lb 39 / 7.3 kg | 118 / 27 lb 53.5 / 12.2 kg | 154 / 41 lb 69.9 / 18.6 kg | 199 / 59 lb 90.3 / 26.8 kg |
| 220 lb 99.8 kg | 88 / 17 lb 39.9 / 7.7 kg | 121 / 28 lb 54.9 / 12.7 kg | 159 / 42 lb 72.1 / 19.1 kg | 205 / 61 lb 93 / 27.7 kg |
| 230 lb 104.3 kg | 91 / 17 lb 41.3 / 7.7 kg | 125 / 28 lb 56.7 / 12.7 kg | 164 / 43 lb 74.4 / 19.5 kg | 211 / 62 lb 95.7 / 28.1 kg |
| 240 lb 108.9 kg | 93 / 18 lb 42.2 / 8.2 kg | 129 / 29 lb 58.5 / 13.2 kg | 168 / 44 lb 76.2 / 20 kg | 217 / 64 lb 98.4 / 29 kg |
| 250 lb 113.4 kg | 96 / 18 lb 43.5 / 8.2 kg | 132 / 30 lb 59.9 / 13.6 kg | 173 / 46 lb 78.5 / 20.9 kg | 223 / 66 lb 101.2 / 29.9 kg |
| 260 lb 117.9 kg | 99 / 18 lb 44.9 / 8.2 kg | 136 / 31 lb 61.7 / 14.1 kg | 177 / 47 lb 80.3 / 21.3 kg | 229 / 68 lb 103.9 / 30.8 kg |
| 270 lb 122.5 kg | 101 / 19 lb 45.8 / 8.6 kg | 139 / 32 lb 63 / 14.5 kg | 182 / 48 lb 82.6 / 21.8 kg | 235 / 70 lb 106.6 / 31.8 kg |
| 280 lb 127 kg | 104 / 19 lb 47.2 / 8.6 kg | 142 / 32 lb 64.4 / 14.5 kg | 186 / 49 lb 84.4 / 22.2 kg | 241 / 71 lb 109.3 / 32.2 kg |
| 290 lb 131.5 kg | 106 / 20 lb 48.1 / 9.1 kg | 146 / 33 lb 66.2 / 15 kg | 191 / 50 lb 86.6 / 22.7 kg | 247 / 73 lb 112 / 33.1 kg |
| 300 lb 136.1 kg | 108 / 20 lb 49 / 9.1 kg | 149 / 34 lb 67.6 / 15.4 kg | 195 / 52 lb 88.5 / 23.6 kg | 252 / 75 lb 114.3 / 34 kg |
Women’s Machine Shoulder Press vs Dumbbell Lateral Raise Standards
How to read the table: The first number is Machine Shoulder Press; the second is Dumbbell Lateral Raise. 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 | 27 / 7 lb 12.2 / 3.2 kg | 41 / 11 lb 18.6 / 5 kg | 57 / 18 lb 25.9 / 8.2 kg | 78 / 25 lb 35.4 / 11.3 kg |
| 110 lb 49.9 kg | 29 / 7 lb 13.2 / 3.2 kg | 44 / 12 lb 20 / 5.4 kg | 61 / 19 lb 27.7 / 8.6 kg | 83 / 27 lb 37.6 / 12.2 kg |
| 120 lb 54.4 kg | 31 / 8 lb 14.1 / 3.6 kg | 47 / 13 lb 21.3 / 5.9 kg | 65 / 20 lb 29.5 / 9.1 kg | 88 / 28 lb 39.9 / 12.7 kg |
| 130 lb 59 kg | 33 / 8 lb 15 / 3.6 kg | 49 / 14 lb 22.2 / 6.4 kg | 68 / 21 lb 30.8 / 9.5 kg | 93 / 30 lb 42.2 / 13.6 kg |
| 140 lb 63.5 kg | 34 / 9 lb 15.4 / 4.1 kg | 52 / 14 lb 23.6 / 6.4 kg | 72 / 22 lb 32.7 / 10 kg | 97 / 32 lb 44 / 14.5 kg |
| 150 lb 68 kg | 36 / 9 lb 16.3 / 4.1 kg | 54 / 15 lb 24.5 / 6.8 kg | 75 / 23 lb 34 / 10.4 kg | 102 / 33 lb 46.3 / 15 kg |
| 160 lb 72.6 kg | 38 / 9 lb 17.2 / 4.1 kg | 56 / 16 lb 25.4 / 7.3 kg | 78 / 24 lb 35.4 / 10.9 kg | 106 / 34 lb 48.1 / 15.4 kg |
| 170 lb 77.1 kg | 39 / 10 lb 17.7 / 4.5 kg | 59 / 16 lb 26.8 / 7.3 kg | 82 / 25 lb 37.2 / 11.3 kg | 111 / 36 lb 50.3 / 16.3 kg |
| 180 lb 81.6 kg | 41 / 10 lb 18.6 / 4.5 kg | 61 / 17 lb 27.7 / 7.7 kg | 85 / 26 lb 38.6 / 11.8 kg | 115 / 37 lb 52.2 / 16.8 kg |
| 190 lb 86.2 kg | 42 / 11 lb 19.1 / 5 kg | 63 / 18 lb 28.6 / 8.2 kg | 88 / 27 lb 39.9 / 12.2 kg | 119 / 39 lb 54 / 17.7 kg |
| 200 lb 90.7 kg | 44 / 11 lb 20 / 5 kg | 65 / 18 lb 29.5 / 8.2 kg | 91 / 28 lb 41.3 / 12.7 kg | 124 / 40 lb 56.2 / 18.1 kg |
| 210 lb 95.3 kg | 45 / 11 lb 20.4 / 5 kg | 68 / 19 lb 30.8 / 8.6 kg | 94 / 29 lb 42.6 / 13.2 kg | 128 / 41 lb 58.1 / 18.6 kg |
| 220 lb 99.8 kg | 46 / 12 lb 20.9 / 5.4 kg | 70 / 19 lb 31.8 / 8.6 kg | 97 / 30 lb 44 / 13.6 kg | 132 / 43 lb 59.9 / 19.5 kg |
| 230 lb 104.3 kg | 48 / 12 lb 21.8 / 5.4 kg | 72 / 20 lb 32.7 / 9.1 kg | 100 / 31 lb 45.4 / 14.1 kg | 136 / 44 lb 61.7 / 20 kg |
| 240 lb 108.9 kg | 49 / 12 lb 22.2 / 5.4 kg | 74 / 21 lb 33.6 / 9.5 kg | 103 / 31 lb 46.7 / 14.1 kg | 140 / 45 lb 63.5 / 20.4 kg |
How Your Machine Shoulder Press vs Dumbbell Lateral Raise 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 machine shoulder press strength level
The machine shoulder press standards use the sex-specific standards from the individual Machine Shoulder Press 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 press more displayed resistance without requiring strength to increase pound for pound.
3. Find the dumbbell lateral raise strength level
The standards use the sex-specific bilateral dumbbell lateral raise thresholds from the individual 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 calculator first treats the set as two matched dumbbells, while the target rises more slowly than bodyweight.
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 machine shoulder press | Adjust machine shoulder press targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell lateral raise | Use two-dumbbell load and adjust 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 Machine Shoulder Press and Dumbbell Lateral Raise 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 dumbbell lateral raise standard is higher; below zero means the machine shoulder press 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
44 → 80.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell lateral raise standard minus the machine shoulder press standard. A plus sign means the dumbbell lateral raise standard is higher. A minus sign means the machine shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −48 lb −21.8 kg | −63 lb −28.5 kg | −78 lb −35.4 kg | −97 lb −44 kg |
| 130 lb 59 kg | −50 lb −22.7 kg | −66 lb −30 kg | −82 lb −37.2 kg | −101 lb −45.8 kg |
| 140 lb 63.5 kg | −53 lb −24.1 kg | −70 lb −31.7 kg | −86 lb −39 kg | −107 lb −48.5 kg |
| 150 lb 68 kg | −55 lb −24.9 kg | −73 lb −33.1 kg | −91 lb −41.3 kg | −112 lb −50.8 kg |
| 160 lb 72.6 kg | −58 lb −26.3 kg | −76 lb −34.5 kg | −94 lb −42.7 kg | −117 lb −53.1 kg |
| 170 lb 77.1 kg | −60 lb −27.2 kg | −79 lb −35.9 kg | −99 lb −44.9 kg | −122 lb −55.4 kg |
| 180 lb 81.6 kg | −63 lb −28.5 kg | −82 lb −37.2 kg | −102 lb −46.2 kg | −126 lb −57.2 kg |
| 190 lb 86.2 kg | −65 lb −29.5 kg | −85 lb −38.6 kg | −106 lb −48.1 kg | −131 lb −59.5 kg |
| 200 lb 90.7 kg | −67 lb −30.3 kg | −88 lb −39.9 kg | −110 lb −49.9 kg | −135 lb −61.2 kg |
| 210 lb 95.3 kg | −70 lb −31.7 kg | −91 lb −41.3 kg | −113 lb −51.3 kg | −140 lb −63.5 kg |
| 220 lb 99.8 kg | −71 lb −32.2 kg | −93 lb −42.2 kg | −117 lb −53 kg | −144 lb −65.3 kg |
| 230 lb 104.3 kg | −74 lb −33.6 kg | −97 lb −44 kg | −121 lb −54.9 kg | −149 lb −67.6 kg |
| 240 lb 108.9 kg | −75 lb −34 kg | −100 lb −45.3 kg | −124 lb −56.2 kg | −153 lb −69.4 kg |
| 250 lb 113.4 kg | −78 lb −35.3 kg | −102 lb −46.3 kg | −127 lb −57.6 kg | −157 lb −71.3 kg |
| 260 lb 117.9 kg | −81 lb −36.7 kg | −105 lb −47.6 kg | −130 lb −59 kg | −161 lb −73.1 kg |
| 270 lb 122.5 kg | −82 lb −37.2 kg | −107 lb −48.5 kg | −134 lb −60.8 kg | −165 lb −74.8 kg |
| 280 lb 127 kg | −85 lb −38.6 kg | −110 lb −49.9 kg | −137 lb −62.2 kg | −170 lb −77.1 kg |
| 290 lb 131.5 kg | −86 lb −39 kg | −113 lb −51.2 kg | −141 lb −63.9 kg | −174 lb −78.9 kg |
| 300 lb 136.1 kg | −88 lb −39.9 kg | −115 lb −52.2 kg | −143 lb −64.9 kg | −177 lb −80.3 kg |
How Women’s Machine Shoulder Press and Dumbbell Lateral Raise Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
24.1 → 43.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell lateral raise standard minus the machine shoulder press standard. A plus sign means the dumbbell lateral raise standard is higher. A minus sign means the machine shoulder press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −20 lb −9 kg | −30 lb −13.6 kg | −39 lb −17.7 kg | −53 lb −24.1 kg |
| 110 lb 49.9 kg | −22 lb −10 kg | −32 lb −14.6 kg | −42 lb −19.1 kg | −56 lb −25.4 kg |
| 120 lb 54.4 kg | −23 lb −10.5 kg | −34 lb −15.4 kg | −45 lb −20.4 kg | −60 lb −27.2 kg |
| 130 lb 59 kg | −25 lb −11.4 kg | −35 lb −15.8 kg | −47 lb −21.3 kg | −63 lb −28.6 kg |
| 140 lb 63.5 kg | −25 lb −11.3 kg | −38 lb −17.2 kg | −50 lb −22.7 kg | −65 lb −29.5 kg |
| 150 lb 68 kg | −27 lb −12.2 kg | −39 lb −17.7 kg | −52 lb −23.6 kg | −69 lb −31.3 kg |
| 160 lb 72.6 kg | −29 lb −13.1 kg | −40 lb −18.1 kg | −54 lb −24.5 kg | −72 lb −32.7 kg |
| 170 lb 77.1 kg | −29 lb −13.2 kg | −43 lb −19.5 kg | −57 lb −25.9 kg | −75 lb −34 kg |
| 180 lb 81.6 kg | −31 lb −14.1 kg | −44 lb −20 kg | −59 lb −26.8 kg | −78 lb −35.4 kg |
| 190 lb 86.2 kg | −31 lb −14.1 kg | −45 lb −20.4 kg | −61 lb −27.7 kg | −80 lb −36.3 kg |
| 200 lb 90.7 kg | −33 lb −15 kg | −47 lb −21.3 kg | −63 lb −28.6 kg | −84 lb −38.1 kg |
| 210 lb 95.3 kg | −34 lb −15.4 kg | −49 lb −22.2 kg | −65 lb −29.4 kg | −87 lb −39.5 kg |
| 220 lb 99.8 kg | −34 lb −15.5 kg | −51 lb −23.2 kg | −67 lb −30.4 kg | −89 lb −40.4 kg |
| 230 lb 104.3 kg | −36 lb −16.4 kg | −52 lb −23.6 kg | −69 lb −31.3 kg | −92 lb −41.7 kg |
| 240 lb 108.9 kg | −37 lb −16.8 kg | −53 lb −24.1 kg | −72 lb −32.6 kg | −95 lb −43.1 kg |
Machine Shoulder Press and Dumbbell Lateral Raise Exercises Used by This Calculator
This calculator uses a bilateral machine shoulder press and a strict bilateral dumbbell lateral raise. Do not enter per-side machine load, a high-incline chest press, unilateral or assisted press, combined dumbbell-pair weight, cable or machine lateral raise, upright-row hybrid, partial rep, or momentum-assisted raise.
Use a strict seated machine shoulder press
Enter total selected or loaded resistance for both arms together. Keep the hips, back, and torso stable, press both handles from the same controlled bottom range to the intended overhead finish, and lower under control. Do not enter per-side load, a high-incline chest press, unilateral rest-pause set, free-weight press, partial rep, bounce, or assisted rep.
Raise two matched dumbbells to shoulder height without momentum
Enter the weight of one dumbbell. Keep the torso upright and elbow angle consistent, raise both upper arms symmetrically to at least shoulder height, and lower under control. Do not enter combined pair weight, cable or machine raises, upright-row or front-raise hybrids, partial reps, swing reps, shrug-driven reps, or momentum-assisted reps.
Enter one recent machine shoulder press set and one recent dumbbell lateral raise set
Enter total selected or loaded machine resistance for the bilateral press, weight per dumbbell for the bilateral raise, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean, difficult sets with the ranges shown.
Related Tools
- Machine Shoulder Press — View the individual Machine Shoulder Press standards and next strength-level target.
- Dumbbell Lateral Raise — View the individual Dumbbell Lateral Raise standards and next strength-level target.
- Seated Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.