Dumbbell Deadlift vs Barbell Good Morning Strength Standards
Compare your dumbbell deadlift and good morning 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a two-dumbbell hip-hinge deadlift from a motionless floor or consistent below-knee start to full standing lockout and a raw barbell good morning with the bar on the upper back, minimal knee bend, a braced neutral torso, and a consistent hamstring-limited depth. 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 Deadlift vs Barbell Good Morning Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell deadlift and good morning 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 good morning.
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 / Good Morning, 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 Good Morning Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Good Morning. 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 / 70 lb 43.1 / 31.8 kg | 126 / 91 lb 57.2 / 41.3 kg | 174 / 126 lb 78.9 / 57.2 kg | 213 / 160 lb 96.6 / 72.6 kg |
| 130 lb 59 kg | 100 / 74 lb 45.4 / 33.6 kg | 133 / 96 lb 60.3 / 43.5 kg | 183 / 133 lb 83 / 60.3 kg | 224 / 169 lb 101.6 / 76.7 kg |
| 140 lb 63.5 kg | 105 / 78 lb 47.6 / 35.4 kg | 140 / 101 lb 63.5 / 45.8 kg | 193 / 140 lb 87.5 / 63.5 kg | 236 / 178 lb 107 / 80.7 kg |
| 150 lb 68 kg | 110 / 81 lb 49.9 / 36.7 kg | 146 / 106 lb 66.2 / 48.1 kg | 202 / 146 lb 91.6 / 66.2 kg | 247 / 186 lb 112 / 84.4 kg |
| 160 lb 72.6 kg | 115 / 85 lb 52.2 / 38.6 kg | 152 / 111 lb 68.9 / 50.3 kg | 210 / 152 lb 95.3 / 68.9 kg | 258 / 194 lb 117 / 88 kg |
| 170 lb 77.1 kg | 120 / 88 lb 54.4 / 39.9 kg | 159 / 115 lb 72.1 / 52.2 kg | 219 / 159 lb 99.3 / 72.1 kg | 268 / 202 lb 121.6 / 91.6 kg |
| 180 lb 81.6 kg | 124 / 92 lb 56.2 / 41.7 kg | 165 / 120 lb 74.8 / 54.4 kg | 228 / 165 lb 103.4 / 74.8 kg | 279 / 210 lb 126.6 / 95.3 kg |
| 190 lb 86.2 kg | 129 / 95 lb 58.5 / 43.1 kg | 171 / 124 lb 77.6 / 56.2 kg | 236 / 171 lb 107 / 77.6 kg | 289 / 218 lb 131.1 / 98.9 kg |
| 200 lb 90.7 kg | 133 / 98 lb 60.3 / 44.5 kg | 177 / 128 lb 80.3 / 58.1 kg | 244 / 177 lb 110.7 / 80.3 kg | 299 / 226 lb 135.6 / 102.5 kg |
| 210 lb 95.3 kg | 138 / 102 lb 62.6 / 46.3 kg | 183 / 133 lb 83 / 60.3 kg | 252 / 183 lb 114.3 / 83 kg | 309 / 233 lb 140.2 / 105.7 kg |
| 220 lb 99.8 kg | 142 / 105 lb 64.4 / 47.6 kg | 189 / 137 lb 85.7 / 62.1 kg | 260 / 189 lb 117.9 / 85.7 kg | 319 / 240 lb 144.7 / 108.9 kg |
| 230 lb 104.3 kg | 147 / 108 lb 66.7 / 49 kg | 194 / 141 lb 88 / 64 kg | 268 / 194 lb 121.6 / 88 kg | 328 / 248 lb 148.8 / 112.5 kg |
| 240 lb 108.9 kg | 151 / 111 lb 68.5 / 50.3 kg | 200 / 145 lb 90.7 / 65.8 kg | 276 / 200 lb 125.2 / 90.7 kg | 338 / 255 lb 153.3 / 115.7 kg |
| 250 lb 113.4 kg | 155 / 114 lb 70.3 / 51.7 kg | 205 / 149 lb 93 / 67.6 kg | 283 / 205 lb 128.4 / 93 kg | 347 / 262 lb 157.4 / 118.8 kg |
| 260 lb 117.9 kg | 159 / 117 lb 72.1 / 53.1 kg | 211 / 153 lb 95.7 / 69.4 kg | 291 / 211 lb 132 / 95.7 kg | 356 / 269 lb 161.5 / 122 kg |
| 270 lb 122.5 kg | 163 / 120 lb 73.9 / 54.4 kg | 216 / 157 lb 98 / 71.2 kg | 298 / 216 lb 135.2 / 98 kg | 365 / 276 lb 165.6 / 125.2 kg |
| 280 lb 127 kg | 167 / 123 lb 75.7 / 55.8 kg | 221 / 161 lb 100.2 / 73 kg | 306 / 221 lb 138.8 / 100.2 kg | 374 / 282 lb 169.6 / 127.9 kg |
| 290 lb 131.5 kg | 171 / 126 lb 77.6 / 57.2 kg | 227 / 164 lb 103 / 74.4 kg | 313 / 227 lb 142 / 103 kg | 383 / 289 lb 173.7 / 131.1 kg |
| 300 lb 136.1 kg | 175 / 129 lb 79.4 / 58.5 kg | 232 / 168 lb 105.2 / 76.2 kg | 320 / 232 lb 145.1 / 105.2 kg | 392 / 296 lb 177.8 / 134.3 kg |
Women’s Dumbbell Deadlift vs Good Morning Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Good Morning. 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 / 40 lb 25.4 / 18.1 kg | 76 / 52 lb 34.5 / 23.6 kg | 103 / 75 lb 46.7 / 34 kg | 134 / 98 lb 60.8 / 44.5 kg |
| 110 lb 49.9 kg | 60 / 43 lb 27.2 / 19.5 kg | 81 / 55 lb 36.7 / 24.9 kg | 110 / 80 lb 49.9 / 36.3 kg | 143 / 104 lb 64.9 / 47.2 kg |
| 120 lb 54.4 kg | 64 / 46 lb 29 / 20.9 kg | 85 / 59 lb 38.6 / 26.8 kg | 116 / 84 lb 52.6 / 38.1 kg | 152 / 110 lb 68.9 / 49.9 kg |
| 130 lb 59 kg | 67 / 48 lb 30.4 / 21.8 kg | 90 / 62 lb 40.8 / 28.1 kg | 123 / 89 lb 55.8 / 40.4 kg | 160 / 116 lb 72.6 / 52.6 kg |
| 140 lb 63.5 kg | 71 / 51 lb 32.2 / 23.1 kg | 95 / 65 lb 43.1 / 29.5 kg | 129 / 94 lb 58.5 / 42.6 kg | 168 / 122 lb 76.2 / 55.3 kg |
| 150 lb 68 kg | 74 / 53 lb 33.6 / 24 kg | 99 / 68 lb 44.9 / 30.8 kg | 135 / 98 lb 61.2 / 44.5 kg | 176 / 128 lb 79.8 / 58.1 kg |
| 160 lb 72.6 kg | 77 / 55 lb 34.9 / 24.9 kg | 103 / 71 lb 46.7 / 32.2 kg | 141 / 102 lb 64 / 46.3 kg | 184 / 134 lb 83.5 / 60.8 kg |
| 170 lb 77.1 kg | 80 / 58 lb 36.3 / 26.3 kg | 108 / 74 lb 49 / 33.6 kg | 147 / 107 lb 66.7 / 48.5 kg | 191 / 139 lb 86.6 / 63 kg |
| 180 lb 81.6 kg | 84 / 60 lb 38.1 / 27.2 kg | 112 / 77 lb 50.8 / 34.9 kg | 152 / 111 lb 68.9 / 50.3 kg | 199 / 145 lb 90.3 / 65.8 kg |
| 190 lb 86.2 kg | 87 / 62 lb 39.5 / 28.1 kg | 116 / 80 lb 52.6 / 36.3 kg | 158 / 115 lb 71.7 / 52.2 kg | 206 / 150 lb 93.4 / 68 kg |
| 200 lb 90.7 kg | 90 / 64 lb 40.8 / 29 kg | 120 / 82 lb 54.4 / 37.2 kg | 164 / 119 lb 74.4 / 54 kg | 213 / 155 lb 96.6 / 70.3 kg |
| 210 lb 95.3 kg | 93 / 66 lb 42.2 / 29.9 kg | 124 / 85 lb 56.2 / 38.6 kg | 169 / 123 lb 76.7 / 55.8 kg | 220 / 160 lb 99.8 / 72.6 kg |
| 220 lb 99.8 kg | 96 / 68 lb 43.5 / 30.8 kg | 128 / 88 lb 58.1 / 39.9 kg | 174 / 127 lb 78.9 / 57.6 kg | 227 / 165 lb 103 / 74.8 kg |
| 230 lb 104.3 kg | 98 / 70 lb 44.5 / 31.8 kg | 132 / 90 lb 59.9 / 40.8 kg | 180 / 130 lb 81.6 / 59 kg | 234 / 170 lb 106.1 / 77.1 kg |
| 240 lb 108.9 kg | 101 / 73 lb 45.8 / 33.1 kg | 135 / 93 lb 61.2 / 42.2 kg | 185 / 134 lb 83.9 / 60.8 kg | 241 / 175 lb 109.3 / 79.4 kg |
How Your Dumbbell Deadlift vs Barbell Good Morning 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 standards use the sex-specific combined-load thresholds 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 larger lifters are expected to deadlift more without requiring strength to increase pound for pound.
3. Find the good morning strength level
The good morning standards use the sex-specific standards from the individual Barbell 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 heavier lifters are expected to hinge 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 | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the good morning | Adjust good morning 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 Barbell Good Morning 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 good morning 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 standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
24 → 43.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the good morning standard minus the dumbbell deadlift standard. A plus sign means the good morning standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −25 lb −11.3 kg | −35 lb −15.9 kg | −48 lb −21.7 kg | −53 lb −24 kg |
| 130 lb 59 kg | −26 lb −11.8 kg | −37 lb −16.8 kg | −50 lb −22.7 kg | −55 lb −24.9 kg |
| 140 lb 63.5 kg | −27 lb −12.2 kg | −39 lb −17.7 kg | −53 lb −24 kg | −58 lb −26.3 kg |
| 150 lb 68 kg | −29 lb −13.2 kg | −40 lb −18.1 kg | −56 lb −25.4 kg | −61 lb −27.6 kg |
| 160 lb 72.6 kg | −30 lb −13.6 kg | −41 lb −18.6 kg | −58 lb −26.4 kg | −64 lb −29 kg |
| 170 lb 77.1 kg | −32 lb −14.5 kg | −44 lb −19.9 kg | −60 lb −27.2 kg | −66 lb −30 kg |
| 180 lb 81.6 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −63 lb −28.6 kg | −69 lb −31.3 kg |
| 190 lb 86.2 kg | −34 lb −15.4 kg | −47 lb −21.4 kg | −65 lb −29.4 kg | −71 lb −32.2 kg |
| 200 lb 90.7 kg | −35 lb −15.8 kg | −49 lb −22.2 kg | −67 lb −30.4 kg | −73 lb −33.1 kg |
| 210 lb 95.3 kg | −36 lb −16.3 kg | −50 lb −22.7 kg | −69 lb −31.3 kg | −76 lb −34.5 kg |
| 220 lb 99.8 kg | −37 lb −16.8 kg | −52 lb −23.6 kg | −71 lb −32.2 kg | −79 lb −35.8 kg |
| 230 lb 104.3 kg | −39 lb −17.7 kg | −53 lb −24 kg | −74 lb −33.6 kg | −80 lb −36.3 kg |
| 240 lb 108.9 kg | −40 lb −18.2 kg | −55 lb −24.9 kg | −76 lb −34.5 kg | −83 lb −37.6 kg |
| 250 lb 113.4 kg | −41 lb −18.6 kg | −56 lb −25.4 kg | −78 lb −35.4 kg | −85 lb −38.6 kg |
| 260 lb 117.9 kg | −42 lb −19 kg | −58 lb −26.3 kg | −80 lb −36.3 kg | −87 lb −39.5 kg |
| 270 lb 122.5 kg | −43 lb −19.5 kg | −59 lb −26.8 kg | −82 lb −37.2 kg | −89 lb −40.4 kg |
| 280 lb 127 kg | −44 lb −19.9 kg | −60 lb −27.2 kg | −85 lb −38.6 kg | −92 lb −41.7 kg |
| 290 lb 131.5 kg | −45 lb −20.4 kg | −63 lb −28.6 kg | −86 lb −39 kg | −94 lb −42.6 kg |
| 300 lb 136.1 kg | −46 lb −20.9 kg | −64 lb −29 kg | −88 lb −39.9 kg | −96 lb −43.5 kg |
How Women’s Dumbbell Deadlift and Barbell Good Morning Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
16.3 → 29.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the good morning standard minus the dumbbell deadlift standard. A plus sign means the good morning standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −28 lb −12.7 kg | −36 lb −16.3 kg |
| 110 lb 49.9 kg | −17 lb −7.7 kg | −26 lb −11.8 kg | −30 lb −13.6 kg | −39 lb −17.7 kg |
| 120 lb 54.4 kg | −18 lb −8.1 kg | −26 lb −11.8 kg | −32 lb −14.5 kg | −42 lb −19 kg |
| 130 lb 59 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −34 lb −15.4 kg | −44 lb −20 kg |
| 140 lb 63.5 kg | −20 lb −9.1 kg | −30 lb −13.6 kg | −35 lb −15.9 kg | −46 lb −20.9 kg |
| 150 lb 68 kg | −21 lb −9.6 kg | −31 lb −14.1 kg | −37 lb −16.7 kg | −48 lb −21.7 kg |
| 160 lb 72.6 kg | −22 lb −10 kg | −32 lb −14.5 kg | −39 lb −17.7 kg | −50 lb −22.7 kg |
| 170 lb 77.1 kg | −22 lb −10 kg | −34 lb −15.4 kg | −40 lb −18.2 kg | −52 lb −23.6 kg |
| 180 lb 81.6 kg | −24 lb −10.9 kg | −35 lb −15.9 kg | −41 lb −18.6 kg | −54 lb −24.5 kg |
| 190 lb 86.2 kg | −25 lb −11.4 kg | −36 lb −16.3 kg | −43 lb −19.5 kg | −56 lb −25.4 kg |
| 200 lb 90.7 kg | −26 lb −11.8 kg | −38 lb −17.2 kg | −45 lb −20.4 kg | −58 lb −26.3 kg |
| 210 lb 95.3 kg | −27 lb −12.3 kg | −39 lb −17.6 kg | −46 lb −20.9 kg | −60 lb −27.2 kg |
| 220 lb 99.8 kg | −28 lb −12.7 kg | −40 lb −18.2 kg | −47 lb −21.3 kg | −62 lb −28.2 kg |
| 230 lb 104.3 kg | −28 lb −12.7 kg | −42 lb −19.1 kg | −50 lb −22.6 kg | −64 lb −29 kg |
| 240 lb 108.9 kg | −28 lb −12.7 kg | −42 lb −19 kg | −51 lb −23.1 kg | −66 lb −29.9 kg |
Dumbbell Deadlift and Barbell Good Morning Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell deadlift and a barbell good morning. Use strict canonical Dumbbell Deadlift and Barbell Good Morning tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Start both dumbbells motionless from the floor or a consistent below-knee position, keep them close, and hinge to full hip and knee extension. Do not enter per-hand load, barbell, trap-bar, Romanian, suitcase, single-leg, bounced, hitched, rounded, or partial reps.
Use a raw barbell good morning
Keep the bar on the upper back, hinge backward with minimal knee bend and a braced neutral torso, stop at a repeatable hamstring-limited depth, and return to full standing. Do not enter a safety-bar or Smith-machine good morning, squat-morning, partial hinge, bounced rep, or assisted lift.
Enter one recent Dumbbell Deadlift result and one recent Barbell Good Morning result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Deadlift — View the individual Dumbbell Deadlift standards and next strength-level target.
- Barbell Good Morning — View the individual Good Morning standards and next strength-level target.
- Zercher Deadlift (From Floor) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Box Squats — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.