Dumbbell Good Morning vs Romanian Deadlift Strength Standards
Compare your dumbbell good morning and Romanian deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Weight of one dumbbell for Dumbbell Good Morning and Total barbell weight for Romanian Deadlift. Use the entered weight for strict Dumbbell Good Morning and a controlled Romanian deadlift from standing to a consistent depth and back to full standing. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Good Morning vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell good morning 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 good morning 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 Good Morning / 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 Good Morning vs Romanian Deadlift Standards
How to read the table: The first number is Dumbbell Good Morning; 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 | 59 / 98 lb 26.8 / 44.5 kg | 87 / 126 lb 39.5 / 57.2 kg | 120 / 175 lb 54.4 / 79.4 kg | 154 / 224 lb 69.9 / 101.6 kg |
| 130 lb 59 kg | 62 / 103 lb 28.1 / 46.7 kg | 92 / 133 lb 41.7 / 60.3 kg | 127 / 185 lb 57.6 / 83.9 kg | 162 / 236 lb 73.5 / 107 kg |
| 140 lb 63.5 kg | 65 / 109 lb 29.5 / 49.4 kg | 96 / 140 lb 43.5 / 63.5 kg | 133 / 194 lb 60.3 / 88 kg | 171 / 248 lb 77.6 / 112.5 kg |
| 150 lb 68 kg | 68 / 114 lb 30.8 / 51.7 kg | 101 / 146 lb 45.8 / 66.2 kg | 139 / 203 lb 63 / 92.1 kg | 179 / 260 lb 81.2 / 117.9 kg |
| 160 lb 72.6 kg | 71 / 119 lb 32.2 / 54 kg | 105 / 152 lb 47.6 / 68.9 kg | 145 / 212 lb 65.8 / 96.2 kg | 186 / 271 lb 84.4 / 122.9 kg |
| 170 lb 77.1 kg | 74 / 123 lb 33.6 / 55.8 kg | 110 / 159 lb 49.9 / 72.1 kg | 151 / 221 lb 68.5 / 100.2 kg | 194 / 282 lb 88 / 127.9 kg |
| 180 lb 81.6 kg | 77 / 128 lb 34.9 / 58.1 kg | 114 / 165 lb 51.7 / 74.8 kg | 157 / 230 lb 71.2 / 104.3 kg | 202 / 293 lb 91.6 / 132.9 kg |
| 190 lb 86.2 kg | 80 / 133 lb 36.3 / 60.3 kg | 118 / 171 lb 53.5 / 77.6 kg | 163 / 238 lb 73.9 / 108 kg | 209 / 304 lb 94.8 / 137.9 kg |
| 200 lb 90.7 kg | 83 / 138 lb 37.6 / 62.6 kg | 122 / 177 lb 55.3 / 80.3 kg | 169 / 246 lb 76.7 / 111.6 kg | 216 / 315 lb 98 / 142.9 kg |
| 210 lb 95.3 kg | 86 / 142 lb 39 / 64.4 kg | 126 / 183 lb 57.2 / 83 kg | 174 / 254 lb 78.9 / 115.2 kg | 223 / 325 lb 101.2 / 147.4 kg |
| 220 lb 99.8 kg | 88 / 147 lb 39.9 / 66.7 kg | 130 / 189 lb 59 / 85.7 kg | 180 / 262 lb 81.6 / 118.8 kg | 230 / 335 lb 104.3 / 152 kg |
| 230 lb 104.3 kg | 91 / 151 lb 41.3 / 68.5 kg | 134 / 194 lb 60.8 / 88 kg | 185 / 270 lb 83.9 / 122.5 kg | 237 / 345 lb 107.5 / 156.5 kg |
| 240 lb 108.9 kg | 93 / 155 lb 42.2 / 70.3 kg | 138 / 200 lb 62.6 / 90.7 kg | 190 / 278 lb 86.2 / 126.1 kg | 244 / 355 lb 110.7 / 161 kg |
| 250 lb 113.4 kg | 96 / 160 lb 43.5 / 72.6 kg | 142 / 205 lb 64.4 / 93 kg | 196 / 286 lb 88.9 / 129.7 kg | 251 / 365 lb 113.9 / 165.6 kg |
| 260 lb 117.9 kg | 99 / 164 lb 44.9 / 74.4 kg | 145 / 211 lb 65.8 / 95.7 kg | 201 / 293 lb 91.2 / 132.9 kg | 258 / 375 lb 117 / 170.1 kg |
| 270 lb 122.5 kg | 101 / 168 lb 45.8 / 76.2 kg | 149 / 216 lb 67.6 / 98 kg | 206 / 301 lb 93.4 / 136.5 kg | 264 / 384 lb 119.7 / 174.2 kg |
| 280 lb 127 kg | 104 / 172 lb 47.2 / 78 kg | 153 / 221 lb 69.4 / 100.2 kg | 211 / 308 lb 95.7 / 139.7 kg | 271 / 394 lb 122.9 / 178.7 kg |
| 290 lb 131.5 kg | 106 / 176 lb 48.1 / 79.8 kg | 156 / 227 lb 70.8 / 103 kg | 216 / 316 lb 98 / 143.3 kg | 277 / 403 lb 125.6 / 182.8 kg |
| 300 lb 136.1 kg | 108 / 180 lb 49 / 81.6 kg | 160 / 232 lb 72.6 / 105.2 kg | 221 / 323 lb 100.2 / 146.5 kg | 283 / 412 lb 128.4 / 186.9 kg |
Women’s Dumbbell Good Morning vs Romanian Deadlift Standards
How to read the table: The first number is Dumbbell Good Morning; 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 | 32 / 57 lb 14.5 / 25.9 kg | 50 / 75 lb 22.7 / 34 kg | 71 / 103 lb 32.2 / 46.7 kg | 94 / 137 lb 42.6 / 62.1 kg |
| 110 lb 49.9 kg | 34 / 61 lb 15.4 / 27.7 kg | 54 / 80 lb 24.5 / 36.3 kg | 76 / 110 lb 34.5 / 49.9 kg | 100 / 146 lb 45.4 / 66.2 kg |
| 120 lb 54.4 kg | 36 / 65 lb 16.3 / 29.5 kg | 57 / 84 lb 25.9 / 38.1 kg | 80 / 116 lb 36.3 / 52.6 kg | 106 / 155 lb 48.1 / 70.3 kg |
| 130 lb 59 kg | 38 / 68 lb 17.2 / 30.8 kg | 60 / 89 lb 27.2 / 40.4 kg | 85 / 123 lb 38.6 / 55.8 kg | 112 / 164 lb 50.8 / 74.4 kg |
| 140 lb 63.5 kg | 40 / 72 lb 18.1 / 32.7 kg | 63 / 94 lb 28.6 / 42.6 kg | 89 / 129 lb 40.4 / 58.5 kg | 117 / 172 lb 53.1 / 78 kg |
| 150 lb 68 kg | 42 / 75 lb 19.1 / 34 kg | 66 / 98 lb 29.9 / 44.5 kg | 93 / 135 lb 42.2 / 61.2 kg | 123 / 180 lb 55.8 / 81.6 kg |
| 160 lb 72.6 kg | 44 / 78 lb 20 / 35.4 kg | 69 / 102 lb 31.3 / 46.3 kg | 97 / 141 lb 44 / 64 kg | 128 / 188 lb 58.1 / 85.3 kg |
| 170 lb 77.1 kg | 46 / 82 lb 20.9 / 37.2 kg | 72 / 107 lb 32.7 / 48.5 kg | 101 / 147 lb 45.8 / 66.7 kg | 134 / 196 lb 60.8 / 88.9 kg |
| 180 lb 81.6 kg | 47 / 85 lb 21.3 / 38.6 kg | 75 / 111 lb 34 / 50.3 kg | 105 / 152 lb 47.6 / 68.9 kg | 139 / 203 lb 63 / 92.1 kg |
| 190 lb 86.2 kg | 49 / 88 lb 22.2 / 39.9 kg | 77 / 115 lb 34.9 / 52.2 kg | 109 / 158 lb 49.4 / 71.7 kg | 144 / 211 lb 65.3 / 95.7 kg |
| 200 lb 90.7 kg | 51 / 91 lb 23.1 / 41.3 kg | 80 / 119 lb 36.3 / 54 kg | 113 / 164 lb 51.3 / 74.4 kg | 149 / 218 lb 67.6 / 98.9 kg |
| 210 lb 95.3 kg | 53 / 94 lb 24 / 42.6 kg | 83 / 123 lb 37.6 / 55.8 kg | 116 / 169 lb 52.6 / 76.7 kg | 154 / 225 lb 69.9 / 102.1 kg |
| 220 lb 99.8 kg | 54 / 97 lb 24.5 / 44 kg | 85 / 127 lb 38.6 / 57.6 kg | 120 / 174 lb 54.4 / 78.9 kg | 159 / 232 lb 72.1 / 105.2 kg |
| 230 lb 104.3 kg | 56 / 100 lb 25.4 / 45.4 kg | 88 / 130 lb 39.9 / 59 kg | 124 / 180 lb 56.2 / 81.6 kg | 164 / 239 lb 74.4 / 108.4 kg |
| 240 lb 108.9 kg | 57 / 103 lb 25.9 / 46.7 kg | 90 / 134 lb 40.8 / 60.8 kg | 127 / 185 lb 57.6 / 83.9 kg | 168 / 246 lb 76.2 / 111.6 kg |
How Your Dumbbell Good Morning 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 good morning strength level
The standards use the sex-specific thresholds from the individual Dumbbell Good Morning 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 larger lifters are expected to lift more 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 good morning | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Good Morning 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 good morning 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.
31.7 → 58.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the dumbbell good morning standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the dumbbell good morning standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +39 lb +17.7 kg | +39 lb +17.7 kg | +55 lb +25 kg | +70 lb +31.7 kg |
| 130 lb 59 kg | +41 lb +18.6 kg | +41 lb +18.6 kg | +58 lb +26.3 kg | +74 lb +33.5 kg |
| 140 lb 63.5 kg | +44 lb +19.9 kg | +44 lb +20 kg | +61 lb +27.7 kg | +77 lb +34.9 kg |
| 150 lb 68 kg | +46 lb +20.9 kg | +45 lb +20.4 kg | +64 lb +29.1 kg | +81 lb +36.7 kg |
| 160 lb 72.6 kg | +48 lb +21.8 kg | +47 lb +21.3 kg | +67 lb +30.4 kg | +85 lb +38.5 kg |
| 170 lb 77.1 kg | +49 lb +22.2 kg | +49 lb +22.2 kg | +70 lb +31.7 kg | +88 lb +39.9 kg |
| 180 lb 81.6 kg | +51 lb +23.2 kg | +51 lb +23.1 kg | +73 lb +33.1 kg | +91 lb +41.3 kg |
| 190 lb 86.2 kg | +53 lb +24 kg | +53 lb +24.1 kg | +75 lb +34.1 kg | +95 lb +43.1 kg |
| 200 lb 90.7 kg | +55 lb +25 kg | +55 lb +25 kg | +77 lb +34.9 kg | +99 lb +44.9 kg |
| 210 lb 95.3 kg | +56 lb +25.4 kg | +57 lb +25.8 kg | +80 lb +36.3 kg | +102 lb +46.2 kg |
| 220 lb 99.8 kg | +59 lb +26.8 kg | +59 lb +26.7 kg | +82 lb +37.2 kg | +105 lb +47.7 kg |
| 230 lb 104.3 kg | +60 lb +27.2 kg | +60 lb +27.2 kg | +85 lb +38.6 kg | +108 lb +49 kg |
| 240 lb 108.9 kg | +62 lb +28.1 kg | +62 lb +28.1 kg | +88 lb +39.9 kg | +111 lb +50.3 kg |
| 250 lb 113.4 kg | +64 lb +29.1 kg | +63 lb +28.6 kg | +90 lb +40.8 kg | +114 lb +51.7 kg |
| 260 lb 117.9 kg | +65 lb +29.5 kg | +66 lb +29.9 kg | +92 lb +41.7 kg | +117 lb +53.1 kg |
| 270 lb 122.5 kg | +67 lb +30.4 kg | +67 lb +30.4 kg | +95 lb +43.1 kg | +120 lb +54.5 kg |
| 280 lb 127 kg | +68 lb +30.8 kg | +68 lb +30.8 kg | +97 lb +44 kg | +123 lb +55.8 kg |
| 290 lb 131.5 kg | +70 lb +31.7 kg | +71 lb +32.2 kg | +100 lb +45.3 kg | +126 lb +57.2 kg |
| 300 lb 136.1 kg | +72 lb +32.6 kg | +72 lb +32.6 kg | +102 lb +46.3 kg | +129 lb +58.5 kg |
How Women’s Dumbbell Good Morning and Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
19.5 → 35.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the dumbbell good morning standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the dumbbell good morning standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +25 lb +11.4 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +43 lb +19.5 kg |
| 110 lb 49.9 kg | +27 lb +12.3 kg | +26 lb +11.8 kg | +34 lb +15.4 kg | +46 lb +20.8 kg |
| 120 lb 54.4 kg | +29 lb +13.2 kg | +27 lb +12.2 kg | +36 lb +16.3 kg | +49 lb +22.2 kg |
| 130 lb 59 kg | +30 lb +13.6 kg | +29 lb +13.2 kg | +38 lb +17.2 kg | +52 lb +23.6 kg |
| 140 lb 63.5 kg | +32 lb +14.6 kg | +31 lb +14 kg | +40 lb +18.1 kg | +55 lb +24.9 kg |
| 150 lb 68 kg | +33 lb +14.9 kg | +32 lb +14.6 kg | +42 lb +19 kg | +57 lb +25.8 kg |
| 160 lb 72.6 kg | +34 lb +15.4 kg | +33 lb +15 kg | +44 lb +20 kg | +60 lb +27.2 kg |
| 170 lb 77.1 kg | +36 lb +16.3 kg | +35 lb +15.8 kg | +46 lb +20.9 kg | +62 lb +28.1 kg |
| 180 lb 81.6 kg | +38 lb +17.3 kg | +36 lb +16.3 kg | +47 lb +21.3 kg | +64 lb +29.1 kg |
| 190 lb 86.2 kg | +39 lb +17.7 kg | +38 lb +17.3 kg | +49 lb +22.3 kg | +67 lb +30.4 kg |
| 200 lb 90.7 kg | +40 lb +18.2 kg | +39 lb +17.7 kg | +51 lb +23.1 kg | +69 lb +31.3 kg |
| 210 lb 95.3 kg | +41 lb +18.6 kg | +40 lb +18.2 kg | +53 lb +24.1 kg | +71 lb +32.2 kg |
| 220 lb 99.8 kg | +43 lb +19.5 kg | +42 lb +19 kg | +54 lb +24.5 kg | +73 lb +33.1 kg |
| 230 lb 104.3 kg | +44 lb +20 kg | +42 lb +19.1 kg | +56 lb +25.4 kg | +75 lb +34 kg |
| 240 lb 108.9 kg | +46 lb +20.8 kg | +44 lb +20 kg | +58 lb +26.3 kg | +78 lb +35.4 kg |
Dumbbell Good Morning and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict dumbbell good morning test and a barbell Romanian deadlift. Use strict canonical Dumbbell Good Morning and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell Good Morning setup and load convention
the entered weight for strict Dumbbell Good Morning valid Dumbbell Good Morning reps The lifter must hinge at the hips under control to a consistent hamstring-limited depth, then return to standing by extending the hips. A valid finish requires upright hip extension and controlled posture without excessive backward lean or weight repositioning Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 Good Morning result and one recent Romanian Deadlift result
Use each exercise’s canonical input: Weight of one dumbbell for Dumbbell Good Morning and Total barbell weight for Romanian Deadlift.
Related Tools
- Dumbbell Good Morning — View the individual Dumbbell Good Morning standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Safety Bar Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Stiff Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.