Dumbbell Sumo Deadlift vs Barbell Sumo Deadlift Strength Standards
Compare your dumbbell sumo deadlift and barbell sumo 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use the entered weight for strict Dumbbell Sumo Deadlift and a strict, repeatable barbell sumo deadlift test using the canonical setup, range, and finish rules. 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 Sumo Deadlift vs Barbell Sumo Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell sumo deadlift and barbell sumo 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 sumo deadlift and barbell sumo 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 Sumo Deadlift / Barbell Sumo 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 Sumo Deadlift vs Barbell Sumo Deadlift Standards
How to read the table: The first number is Dumbbell Sumo Deadlift; the second is Barbell Sumo 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 | 115 / 245 lb 52.2 / 111.1 kg | 157 / 315 lb 71.2 / 142.9 kg | 207 / 364 lb 93.9 / 165.1 kg | 260 / 413 lb 117.9 / 187.3 kg |
| 130 lb 59 kg | 121 / 259 lb 54.9 / 117.5 kg | 165 / 332 lb 74.8 / 150.6 kg | 218 / 384 lb 98.9 / 174.2 kg | 274 / 436 lb 124.3 / 197.8 kg |
| 140 lb 63.5 kg | 127 / 272 lb 57.6 / 123.4 kg | 174 / 349 lb 78.9 / 158.3 kg | 229 / 403 lb 103.9 / 182.8 kg | 288 / 458 lb 130.6 / 207.7 kg |
| 150 lb 68 kg | 133 / 284 lb 60.3 / 128.8 kg | 182 / 366 lb 82.6 / 166 kg | 240 / 422 lb 108.9 / 191.4 kg | 302 / 479 lb 137 / 217.3 kg |
| 160 lb 72.6 kg | 139 / 297 lb 63 / 134.7 kg | 190 / 382 lb 86.2 / 173.3 kg | 251 / 441 lb 113.9 / 200 kg | 315 / 500 lb 142.9 / 226.8 kg |
| 170 lb 77.1 kg | 145 / 309 lb 65.8 / 140.2 kg | 198 / 397 lb 89.8 / 180.1 kg | 261 / 459 lb 118.4 / 208.2 kg | 328 / 521 lb 148.8 / 236.3 kg |
| 180 lb 81.6 kg | 150 / 321 lb 68 / 145.6 kg | 205 / 413 lb 93 / 187.3 kg | 271 / 477 lb 122.9 / 216.4 kg | 341 / 541 lb 154.7 / 245.4 kg |
| 190 lb 86.2 kg | 156 / 333 lb 70.8 / 151 kg | 213 / 428 lb 96.6 / 194.1 kg | 281 / 494 lb 127.5 / 224.1 kg | 353 / 561 lb 160.1 / 254.5 kg |
| 200 lb 90.7 kg | 161 / 345 lb 73 / 156.5 kg | 220 / 443 lb 99.8 / 200.9 kg | 291 / 511 lb 132 / 231.8 kg | 365 / 581 lb 165.6 / 263.5 kg |
| 210 lb 95.3 kg | 167 / 356 lb 75.7 / 161.5 kg | 228 / 458 lb 103.4 / 207.7 kg | 300 / 528 lb 136.1 / 239.5 kg | 377 / 600 lb 171 / 272.2 kg |
| 220 lb 99.8 kg | 172 / 367 lb 78 / 166.5 kg | 235 / 472 lb 106.6 / 214.1 kg | 310 / 545 lb 140.6 / 247.2 kg | 389 / 619 lb 176.4 / 280.8 kg |
| 230 lb 104.3 kg | 177 / 378 lb 80.3 / 171.5 kg | 242 / 486 lb 109.8 / 220.4 kg | 319 / 561 lb 144.7 / 254.5 kg | 401 / 637 lb 181.9 / 288.9 kg |
| 240 lb 108.9 kg | 182 / 389 lb 82.6 / 176.4 kg | 249 / 500 lb 112.9 / 226.8 kg | 328 / 577 lb 148.8 / 261.7 kg | 412 / 656 lb 186.9 / 297.6 kg |
| 250 lb 113.4 kg | 187 / 400 lb 84.8 / 181.4 kg | 256 / 514 lb 116.1 / 233.1 kg | 337 / 593 lb 152.9 / 269 kg | 424 / 674 lb 192.3 / 305.7 kg |
| 260 lb 117.9 kg | 192 / 410 lb 87.1 / 186 kg | 263 / 528 lb 119.3 / 239.5 kg | 346 / 609 lb 156.9 / 276.2 kg | 435 / 691 lb 197.3 / 313.4 kg |
| 270 lb 122.5 kg | 197 / 421 lb 89.4 / 191 kg | 269 / 541 lb 122 / 245.4 kg | 355 / 624 lb 161 / 283 kg | 446 / 709 lb 202.3 / 321.6 kg |
| 280 lb 127 kg | 202 / 431 lb 91.6 / 195.5 kg | 276 / 554 lb 125.2 / 251.3 kg | 364 / 640 lb 165.1 / 290.3 kg | 457 / 726 lb 207.3 / 329.3 kg |
| 290 lb 131.5 kg | 207 / 441 lb 93.9 / 200 kg | 282 / 567 lb 127.9 / 257.2 kg | 373 / 655 lb 169.2 / 297.1 kg | 468 / 744 lb 212.3 / 337.5 kg |
| 300 lb 136.1 kg | 212 / 452 lb 96.2 / 205 kg | 289 / 580 lb 131.1 / 263.1 kg | 381 / 670 lb 172.8 / 303.9 kg | 479 / 761 lb 217.3 / 345.2 kg |
Women’s Dumbbell Sumo Deadlift vs Barbell Sumo Deadlift Standards
How to read the table: The first number is Dumbbell Sumo Deadlift; the second is Barbell Sumo 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 | 64 / 143 lb 29 / 64.9 kg | 92 / 195 lb 41.7 / 88.5 kg | 124 / 235 lb 56.2 / 106.6 kg | 158 / 269 lb 71.7 / 122 kg |
| 110 lb 49.9 kg | 68 / 153 lb 30.8 / 69.4 kg | 98 / 207 lb 44.5 / 93.9 kg | 132 / 250 lb 59.9 / 113.4 kg | 168 / 287 lb 76.2 / 130.2 kg |
| 120 lb 54.4 kg | 72 / 162 lb 32.7 / 73.5 kg | 103 / 220 lb 46.7 / 99.8 kg | 140 / 265 lb 63.5 / 120.2 kg | 178 / 304 lb 80.7 / 137.9 kg |
| 130 lb 59 kg | 76 / 171 lb 34.5 / 77.6 kg | 109 / 232 lb 49.4 / 105.2 kg | 147 / 280 lb 66.7 / 127 kg | 188 / 321 lb 85.3 / 145.6 kg |
| 140 lb 63.5 kg | 80 / 180 lb 36.3 / 81.6 kg | 115 / 244 lb 52.2 / 110.7 kg | 155 / 294 lb 70.3 / 133.4 kg | 198 / 337 lb 89.8 / 152.9 kg |
| 150 lb 68 kg | 84 / 188 lb 38.1 / 85.3 kg | 120 / 255 lb 54.4 / 115.7 kg | 162 / 308 lb 73.5 / 139.7 kg | 207 / 353 lb 93.9 / 160.1 kg |
| 160 lb 72.6 kg | 88 / 196 lb 39.9 / 88.9 kg | 125 / 266 lb 56.7 / 120.7 kg | 169 / 322 lb 76.7 / 146.1 kg | 216 / 369 lb 98 / 167.4 kg |
| 170 lb 77.1 kg | 91 / 204 lb 41.3 / 92.5 kg | 130 / 277 lb 59 / 125.6 kg | 176 / 335 lb 79.8 / 152 kg | 225 / 384 lb 102.1 / 174.2 kg |
| 180 lb 81.6 kg | 95 / 212 lb 43.1 / 96.2 kg | 136 / 288 lb 61.7 / 130.6 kg | 183 / 348 lb 83 / 157.9 kg | 234 / 399 lb 106.1 / 181 kg |
| 190 lb 86.2 kg | 98 / 220 lb 44.5 / 99.8 kg | 140 / 299 lb 63.5 / 135.6 kg | 190 / 361 lb 86.2 / 163.7 kg | 242 / 413 lb 109.8 / 187.3 kg |
| 200 lb 90.7 kg | 102 / 228 lb 46.3 / 103.4 kg | 145 / 309 lb 65.8 / 140.2 kg | 196 / 373 lb 88.9 / 169.2 kg | 251 / 428 lb 113.9 / 194.1 kg |
| 210 lb 95.3 kg | 105 / 235 lb 47.6 / 106.6 kg | 150 / 319 lb 68 / 144.7 kg | 203 / 385 lb 92.1 / 174.6 kg | 259 / 442 lb 117.5 / 200.5 kg |
| 220 lb 99.8 kg | 108 / 243 lb 49 / 110.2 kg | 155 / 329 lb 70.3 / 149.2 kg | 209 / 398 lb 94.8 / 180.5 kg | 267 / 456 lb 121.1 / 206.8 kg |
| 230 lb 104.3 kg | 112 / 250 lb 50.8 / 113.4 kg | 160 / 339 lb 72.6 / 153.8 kg | 215 / 410 lb 97.5 / 186 kg | 275 / 469 lb 124.7 / 212.7 kg |
| 240 lb 108.9 kg | 115 / 257 lb 52.2 / 116.6 kg | 164 / 349 lb 74.4 / 158.3 kg | 222 / 421 lb 100.7 / 191 kg | 283 / 483 lb 128.4 / 219.1 kg |
How Your Dumbbell Sumo Deadlift vs Barbell Sumo 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 sumo deadlift strength level
The standards use the sex-specific thresholds from the individual Dumbbell Sumo 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 lift more without requiring strength to increase pound for pound.
3. Find the barbell sumo deadlift strength level
The standards use the sex-specific targets from the individual Barbell Sumo 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 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 sumo deadlift | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the barbell sumo deadlift | Adjust barbell sumo 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 Sumo Deadlift and Barbell Sumo 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 barbell sumo deadlift standard is higher; below zero means the dumbbell sumo 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.
69.4 → 127.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell sumo deadlift standard minus the dumbbell sumo deadlift standard. A plus sign means the barbell sumo deadlift standard is higher. A minus sign means the dumbbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +130 lb +58.9 kg | +158 lb +71.7 kg | +157 lb +71.2 kg | +153 lb +69.4 kg |
| 130 lb 59 kg | +138 lb +62.6 kg | +167 lb +75.8 kg | +166 lb +75.3 kg | +162 lb +73.5 kg |
| 140 lb 63.5 kg | +145 lb +65.8 kg | +175 lb +79.4 kg | +174 lb +78.9 kg | +170 lb +77.1 kg |
| 150 lb 68 kg | +151 lb +68.5 kg | +184 lb +83.4 kg | +182 lb +82.5 kg | +177 lb +80.3 kg |
| 160 lb 72.6 kg | +158 lb +71.7 kg | +192 lb +87.1 kg | +190 lb +86.1 kg | +185 lb +83.9 kg |
| 170 lb 77.1 kg | +164 lb +74.4 kg | +199 lb +90.3 kg | +198 lb +89.8 kg | +193 lb +87.5 kg |
| 180 lb 81.6 kg | +171 lb +77.6 kg | +208 lb +94.3 kg | +206 lb +93.5 kg | +200 lb +90.7 kg |
| 190 lb 86.2 kg | +177 lb +80.2 kg | +215 lb +97.5 kg | +213 lb +96.6 kg | +208 lb +94.4 kg |
| 200 lb 90.7 kg | +184 lb +83.5 kg | +223 lb +101.1 kg | +220 lb +99.8 kg | +216 lb +97.9 kg |
| 210 lb 95.3 kg | +189 lb +85.8 kg | +230 lb +104.3 kg | +228 lb +103.4 kg | +223 lb +101.2 kg |
| 220 lb 99.8 kg | +195 lb +88.5 kg | +237 lb +107.5 kg | +235 lb +106.6 kg | +230 lb +104.4 kg |
| 230 lb 104.3 kg | +201 lb +91.2 kg | +244 lb +110.6 kg | +242 lb +109.8 kg | +236 lb +107 kg |
| 240 lb 108.9 kg | +207 lb +93.8 kg | +251 lb +113.9 kg | +249 lb +112.9 kg | +244 lb +110.7 kg |
| 250 lb 113.4 kg | +213 lb +96.6 kg | +258 lb +117 kg | +256 lb +116.1 kg | +250 lb +113.4 kg |
| 260 lb 117.9 kg | +218 lb +98.9 kg | +265 lb +120.2 kg | +263 lb +119.3 kg | +256 lb +116.1 kg |
| 270 lb 122.5 kg | +224 lb +101.6 kg | +272 lb +123.4 kg | +269 lb +122 kg | +263 lb +119.3 kg |
| 280 lb 127 kg | +229 lb +103.9 kg | +278 lb +126.1 kg | +276 lb +125.2 kg | +269 lb +122 kg |
| 290 lb 131.5 kg | +234 lb +106.1 kg | +285 lb +129.3 kg | +282 lb +127.9 kg | +276 lb +125.2 kg |
| 300 lb 136.1 kg | +240 lb +108.8 kg | +291 lb +132 kg | +289 lb +131.1 kg | +282 lb +127.9 kg |
How Women’s Dumbbell Sumo Deadlift and Barbell Sumo 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.
50.3 → 90.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell sumo deadlift standard minus the dumbbell sumo deadlift standard. A plus sign means the barbell sumo deadlift standard is higher. A minus sign means the dumbbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +79 lb +35.9 kg | +103 lb +46.8 kg | +111 lb +50.4 kg | +111 lb +50.3 kg |
| 110 lb 49.9 kg | +85 lb +38.6 kg | +109 lb +49.4 kg | +118 lb +53.5 kg | +119 lb +54 kg |
| 120 lb 54.4 kg | +90 lb +40.8 kg | +117 lb +53.1 kg | +125 lb +56.7 kg | +126 lb +57.2 kg |
| 130 lb 59 kg | +95 lb +43.1 kg | +123 lb +55.8 kg | +133 lb +60.3 kg | +133 lb +60.3 kg |
| 140 lb 63.5 kg | +100 lb +45.3 kg | +129 lb +58.5 kg | +139 lb +63.1 kg | +139 lb +63.1 kg |
| 150 lb 68 kg | +104 lb +47.2 kg | +135 lb +61.3 kg | +146 lb +66.2 kg | +146 lb +66.2 kg |
| 160 lb 72.6 kg | +108 lb +49 kg | +141 lb +64 kg | +153 lb +69.4 kg | +153 lb +69.4 kg |
| 170 lb 77.1 kg | +113 lb +51.2 kg | +147 lb +66.6 kg | +159 lb +72.2 kg | +159 lb +72.1 kg |
| 180 lb 81.6 kg | +117 lb +53.1 kg | +152 lb +68.9 kg | +165 lb +74.9 kg | +165 lb +74.9 kg |
| 190 lb 86.2 kg | +122 lb +55.3 kg | +159 lb +72.1 kg | +171 lb +77.5 kg | +171 lb +77.5 kg |
| 200 lb 90.7 kg | +126 lb +57.1 kg | +164 lb +74.4 kg | +177 lb +80.3 kg | +177 lb +80.2 kg |
| 210 lb 95.3 kg | +130 lb +59 kg | +169 lb +76.7 kg | +182 lb +82.5 kg | +183 lb +83 kg |
| 220 lb 99.8 kg | +135 lb +61.2 kg | +174 lb +78.9 kg | +189 lb +85.7 kg | +189 lb +85.7 kg |
| 230 lb 104.3 kg | +138 lb +62.6 kg | +179 lb +81.2 kg | +195 lb +88.5 kg | +194 lb +88 kg |
| 240 lb 108.9 kg | +142 lb +64.4 kg | +185 lb +83.9 kg | +199 lb +90.3 kg | +200 lb +90.7 kg |
Dumbbell Sumo Deadlift and Barbell Sumo Deadlift Exercises Used by This Calculator
This calculator uses a strict dumbbell sumo deadlift test and a strict barbell sumo deadlift. Use strict canonical Dumbbell Sumo Deadlift and Barbell Sumo Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell Sumo Deadlift setup and load convention
the entered weight for strict Dumbbell Sumo Deadlift valid Dumbbell Sumo Deadlift reps pull the dumbbell from the dead-stop bottom by extending hips and knees, then lower or reset under control without bouncing and finish with full standing lockout with hips and knees extended, shoulders controlled, and no hitch, row, squat-only pattern, or thigh support Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use a strict, repeatable Barbell Sumo Deadlift
Follow the individual Barbell Sumo Deadlift calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Dumbbell Sumo Deadlift result and one recent Barbell Sumo Deadlift 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 Sumo Deadlift — View the individual Dumbbell Sumo Deadlift standards and next strength-level target.
- Barbell Sumo Deadlift — View the individual Barbell Sumo 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.
- Kettlebell Deadlift — 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.
- Dumbbell Sumo Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.