Barbell Side Lunge vs Single Arm Dumbbell Bench Press
Compare your barbell side lunge and single arm dumbbell bench press against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, lower the dumbbell under control to a consistent chest-side bottom position. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Single Arm Dumbbell Bench Press Strength Standards
These bodyweight tables place the barbell side lunge and single arm dumbbell bench press targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Side Lunge / Single Arm Dumbbell Bench Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Side Lunge vs Single Arm Dumbbell Bench Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Single Arm Dumbbell Bench Press | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | 104 lb47.2 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Single Arm Dumbbell Bench Press | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | 109 lb49.4 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Single Arm Dumbbell Bench Press | 43 lb19.5 kg | 65 lb29.5 kg | 90 lb40.8 kg | 115 lb52.2 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Single Arm Dumbbell Bench Press | 45 lb20.4 kg | 68 lb30.8 kg | 94 lb42.6 kg | 120 lb54.4 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Single Arm Dumbbell Bench Press | 47 lb21.3 kg | 71 lb32.2 kg | 98 lb44.5 kg | 126 lb57.2 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Single Arm Dumbbell Bench Press | 49 lb22.2 kg | 74 lb33.6 kg | 102 lb46.3 kg | 131 lb59.4 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Single Arm Dumbbell Bench Press | 51 lb23.1 kg | 77 lb34.9 kg | 106 lb48.1 kg | 136 lb61.7 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Single Arm Dumbbell Bench Press | 53 lb24 kg | 80 lb36.3 kg | 110 lb49.9 kg | 141 lb64 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Single Arm Dumbbell Bench Press | 55 lb24.9 kg | 83 lb37.6 kg | 114 lb51.7 kg | 146 lb66.2 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Single Arm Dumbbell Bench Press | 57 lb25.9 kg | 86 lb39 kg | 118 lb53.5 kg | 151 lb68.5 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Single Arm Dumbbell Bench Press | 58 lb26.3 kg | 88 lb39.9 kg | 121 lb54.9 kg | 155 lb70.3 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Single Arm Dumbbell Bench Press | 60 lb27.2 kg | 91 lb41.3 kg | 125 lb56.7 kg | 160 lb72.6 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Single Arm Dumbbell Bench Press | 62 lb28.1 kg | 93 lb42.2 kg | 129 lb58.5 kg | 165 lb74.8 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Single Arm Dumbbell Bench Press | 64 lb29 kg | 96 lb43.5 kg | 132 lb59.9 kg | 169 lb76.7 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Single Arm Dumbbell Bench Press | 65 lb29.5 kg | 99 lb44.9 kg | 136 lb61.7 kg | 174 lb78.9 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Single Arm Dumbbell Bench Press | 67 lb30.4 kg | 101 lb45.8 kg | 139 lb63 kg | 178 lb80.7 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Single Arm Dumbbell Bench Press | 69 lb31.3 kg | 104 lb47.2 kg | 142 lb64.4 kg | 183 lb83 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Single Arm Dumbbell Bench Press | 70 lb31.8 kg | 106 lb48.1 kg | 146 lb66.2 kg | 187 lb84.8 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Single Arm Dumbbell Bench Press | 72 lb32.7 kg | 108 lb49 kg | 149 lb67.6 kg | 191 lb86.6 kg |
Women’s Barbell Side Lunge vs Single Arm Dumbbell Bench Press Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Single Arm Dumbbell Bench Press | 21 lb9.5 kg | 32 lb14.5 kg | 46 lb20.9 kg | 62 lb28.1 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Single Arm Dumbbell Bench Press | 22 lb10 kg | 34 lb15.4 kg | 49 lb22.2 kg | 66 lb29.9 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Single Arm Dumbbell Bench Press | 23 lb10.4 kg | 36 lb16.3 kg | 52 lb23.6 kg | 70 lb31.8 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Single Arm Dumbbell Bench Press | 25 lb11.3 kg | 38 lb17.2 kg | 55 lb24.9 kg | 74 lb33.6 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Single Arm Dumbbell Bench Press | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 77 lb34.9 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Single Arm Dumbbell Bench Press | 27 lb12.2 kg | 42 lb19.1 kg | 60 lb27.2 kg | 81 lb36.7 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Single Arm Dumbbell Bench Press | 28 lb12.7 kg | 44 lb20 kg | 63 lb28.6 kg | 85 lb38.6 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Single Arm Dumbbell Bench Press | 29 lb13.2 kg | 46 lb20.9 kg | 65 lb29.5 kg | 88 lb39.9 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Single Arm Dumbbell Bench Press | 30 lb13.6 kg | 47 lb21.3 kg | 68 lb30.8 kg | 91 lb41.3 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Single Arm Dumbbell Bench Press | 32 lb14.5 kg | 49 lb22.2 kg | 70 lb31.8 kg | 95 lb43.1 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Single Arm Dumbbell Bench Press | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 98 lb44.5 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Single Arm Dumbbell Bench Press | 34 lb15.4 kg | 53 lb24 kg | 75 lb34 kg | 101 lb45.8 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Single Arm Dumbbell Bench Press | 35 lb15.9 kg | 54 lb24.5 kg | 77 lb34.9 kg | 105 lb47.6 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Single Arm Dumbbell Bench Press | 36 lb16.3 kg | 56 lb25.4 kg | 80 lb36.3 kg | 108 lb49 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Single Arm Dumbbell Bench Press | 37 lb16.8 kg | 57 lb25.9 kg | 82 lb37.2 kg | 111 lb50.3 kg |
How Your Barbell Side Lunge vs Single Arm Dumbbell Bench Press Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Side Lunge vs Single Arm Dumbbell Bench Press comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the barbell side lunge strength level
The standards use the sex-specific thresholds from the individual Barbell Side Lunge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the single arm dumbbell bench press strength level
The single arm dumbbell bench press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these 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 barbell side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the single arm dumbbell bench press | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Side Lunge and Single Arm Dumbbell Bench Press Standards Differ
What the men’s data shows:
The barbell side lunge and single arm dumbbell bench press standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, and 160 lb.
Across all listed bodyweights, Novice, Intermediate, and Advanced keep the same higher-target direction.
At Elite, the difference is 0 kg at 120 lb and 0 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Bench Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Single Arm Dumbbell Bench Press standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Side Lunge and Single Arm Dumbbell Bench Press Standards Differ
What the women’s data shows:
The barbell side lunge and single arm dumbbell bench press 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, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 1.8 to 3.7 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Dumbbell Bench Press standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Single Arm Dumbbell Bench Press standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Side Lunge and Single Arm Dumbbell Bench Press Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell side lunge and single arm dumbbell bench press setup consistent with their individual rules. Use strict, repeatable Barbell Side Lunge and Single Arm Dumbbell Bench Press tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the exercise-specific Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.
Use the Single Arm Dumbbell Bench Press setup and load convention
The entered weight for strict Single Arm Dumbbell Bench Press. Total valid Single Arm Dumbbell Bench Press reps across both arms combined. Lower the dumbbell under control to a consistent chest-side bottom position, then press to full or safe near-full lockout without rotating the trunk and finish with controlled lockout with shoulder packed, wrist stacked, hips down, and no trunk twist or off-hand assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Side Lunge result and one recent Single Arm Dumbbell Bench Press result
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
- Single Arm Dumbbell Bench Press — View the individual Single Arm Dumbbell Bench Press standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Bench Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- One Arm Kettlebell Floor Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.