Dumbbell Deadlift vs Barbell Deadlift Strength Standards
Compare your dumbbell deadlift and barbell 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 combined load from both dumbbells and total barbell weight including the bar. Use a two-dumbbell hip-hinge deadlift from a motionless floor or consistent below-knee start to full standing lockout and a conventional deadlift from the floor to full lockout. 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 Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell deadlift and barbell 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 deadlift and barbell 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 Deadlift / Barbell 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 Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Barbell 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 | 95 / 252 lb 43.1 / 114.3 kg | 126 / 322 lb 57.2 / 146.1 kg | 174 / 371 lb 78.9 / 168.3 kg | 213 / 420 lb 96.6 / 190.5 kg |
| 130 lb 59 kg | 100 / 266 lb 45.4 / 120.7 kg | 133 / 339 lb 60.3 / 153.8 kg | 183 / 391 lb 83 / 177.4 kg | 224 / 443 lb 101.6 / 200.9 kg |
| 140 lb 63.5 kg | 105 / 279 lb 47.6 / 126.6 kg | 140 / 357 lb 63.5 / 161.9 kg | 193 / 411 lb 87.5 / 186.4 kg | 236 / 465 lb 107 / 210.9 kg |
| 150 lb 68 kg | 110 / 292 lb 49.9 / 132.4 kg | 146 / 373 lb 66.2 / 169.2 kg | 202 / 431 lb 91.6 / 195.5 kg | 247 / 487 lb 112 / 220.9 kg |
| 160 lb 72.6 kg | 115 / 305 lb 52.2 / 138.3 kg | 152 / 390 lb 68.9 / 176.9 kg | 210 / 449 lb 95.3 / 203.7 kg | 258 / 508 lb 117 / 230.4 kg |
| 170 lb 77.1 kg | 120 / 318 lb 54.4 / 144.2 kg | 159 / 406 lb 72.1 / 184.2 kg | 219 / 468 lb 99.3 / 212.3 kg | 268 / 529 lb 121.6 / 240 kg |
| 180 lb 81.6 kg | 124 / 330 lb 56.2 / 149.7 kg | 165 / 422 lb 74.8 / 191.4 kg | 228 / 486 lb 103.4 / 220.4 kg | 279 / 550 lb 126.6 / 249.5 kg |
| 190 lb 86.2 kg | 129 / 342 lb 58.5 / 155.1 kg | 171 / 437 lb 77.6 / 198.2 kg | 236 / 504 lb 107 / 228.6 kg | 289 / 570 lb 131.1 / 258.5 kg |
| 200 lb 90.7 kg | 133 / 354 lb 60.3 / 160.6 kg | 177 / 452 lb 80.3 / 205 kg | 244 / 522 lb 110.7 / 236.8 kg | 299 / 590 lb 135.6 / 267.6 kg |
| 210 lb 95.3 kg | 138 / 366 lb 62.6 / 166 kg | 183 / 467 lb 83 / 211.8 kg | 252 / 539 lb 114.3 / 244.5 kg | 309 / 609 lb 140.2 / 276.2 kg |
| 220 lb 99.8 kg | 142 / 377 lb 64.4 / 171 kg | 189 / 482 lb 85.7 / 218.6 kg | 260 / 556 lb 117.9 / 252.2 kg | 319 / 629 lb 144.7 / 285.3 kg |
| 230 lb 104.3 kg | 147 / 388 lb 66.7 / 176 kg | 194 / 496 lb 88 / 225 kg | 268 / 572 lb 121.6 / 259.5 kg | 328 / 647 lb 148.8 / 293.5 kg |
| 240 lb 108.9 kg | 151 / 400 lb 68.5 / 181.4 kg | 200 / 511 lb 90.7 / 231.8 kg | 276 / 589 lb 125.2 / 267.2 kg | 338 / 666 lb 153.3 / 302.1 kg |
| 250 lb 113.4 kg | 155 / 411 lb 70.3 / 186.4 kg | 205 / 525 lb 93 / 238.1 kg | 283 / 605 lb 128.4 / 274.4 kg | 347 / 684 lb 157.4 / 310.3 kg |
| 260 lb 117.9 kg | 159 / 422 lb 72.1 / 191.4 kg | 211 / 539 lb 95.7 / 244.5 kg | 291 / 621 lb 132 / 281.7 kg | 356 / 703 lb 161.5 / 318.9 kg |
| 270 lb 122.5 kg | 163 / 432 lb 73.9 / 196 kg | 216 / 552 lb 98 / 250.4 kg | 298 / 637 lb 135.2 / 288.9 kg | 365 / 720 lb 165.6 / 326.6 kg |
| 280 lb 127 kg | 167 / 443 lb 75.7 / 200.9 kg | 221 / 566 lb 100.2 / 256.7 kg | 306 / 653 lb 138.8 / 296.2 kg | 374 / 738 lb 169.6 / 334.8 kg |
| 290 lb 131.5 kg | 171 / 453 lb 77.6 / 205.5 kg | 227 / 579 lb 103 / 262.6 kg | 313 / 668 lb 142 / 303 kg | 383 / 756 lb 173.7 / 342.9 kg |
| 300 lb 136.1 kg | 175 / 464 lb 79.4 / 210.5 kg | 232 / 593 lb 105.2 / 269 kg | 320 / 683 lb 145.1 / 309.8 kg | 392 / 773 lb 177.8 / 350.6 kg |
Women’s Dumbbell Deadlift vs Barbell Deadlift Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Barbell 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 | 56 / 149 lb 25.4 / 67.6 kg | 76 / 201 lb 34.5 / 91.2 kg | 103 / 240 lb 46.7 / 108.9 kg | 134 / 275 lb 60.8 / 124.7 kg |
| 110 lb 49.9 kg | 60 / 159 lb 27.2 / 72.1 kg | 81 / 214 lb 36.7 / 97.1 kg | 110 / 256 lb 49.9 / 116.1 kg | 143 / 293 lb 64.9 / 132.9 kg |
| 120 lb 54.4 kg | 64 / 168 lb 29 / 76.2 kg | 85 / 227 lb 38.6 / 103 kg | 116 / 271 lb 52.6 / 122.9 kg | 152 / 310 lb 68.9 / 140.6 kg |
| 130 lb 59 kg | 67 / 177 lb 30.4 / 80.3 kg | 90 / 239 lb 40.8 / 108.4 kg | 123 / 286 lb 55.8 / 129.7 kg | 160 / 327 lb 72.6 / 148.3 kg |
| 140 lb 63.5 kg | 71 / 186 lb 32.2 / 84.4 kg | 95 / 251 lb 43.1 / 113.9 kg | 129 / 301 lb 58.5 / 136.5 kg | 168 / 344 lb 76.2 / 156 kg |
| 150 lb 68 kg | 74 / 195 lb 33.6 / 88.5 kg | 99 / 263 lb 44.9 / 119.3 kg | 135 / 315 lb 61.2 / 142.9 kg | 176 / 360 lb 79.8 / 163.3 kg |
| 160 lb 72.6 kg | 77 / 204 lb 34.9 / 92.5 kg | 103 / 275 lb 46.7 / 124.7 kg | 141 / 329 lb 64 / 149.2 kg | 184 / 376 lb 83.5 / 170.6 kg |
| 170 lb 77.1 kg | 80 / 212 lb 36.3 / 96.2 kg | 108 / 286 lb 49 / 129.7 kg | 147 / 342 lb 66.7 / 155.1 kg | 191 / 391 lb 86.6 / 177.4 kg |
| 180 lb 81.6 kg | 84 / 220 lb 38.1 / 99.8 kg | 112 / 297 lb 50.8 / 134.7 kg | 152 / 356 lb 68.9 / 161.5 kg | 199 / 407 lb 90.3 / 184.6 kg |
| 190 lb 86.2 kg | 87 / 228 lb 39.5 / 103.4 kg | 116 / 308 lb 52.6 / 139.7 kg | 158 / 369 lb 71.7 / 167.4 kg | 206 / 421 lb 93.4 / 191 kg |
| 200 lb 90.7 kg | 90 / 236 lb 40.8 / 107 kg | 120 / 319 lb 54.4 / 144.7 kg | 164 / 382 lb 74.4 / 173.3 kg | 213 / 436 lb 96.6 / 197.8 kg |
| 210 lb 95.3 kg | 93 / 244 lb 42.2 / 110.7 kg | 124 / 329 lb 56.2 / 149.2 kg | 169 / 394 lb 76.7 / 178.7 kg | 220 / 451 lb 99.8 / 204.6 kg |
| 220 lb 99.8 kg | 96 / 252 lb 43.5 / 114.3 kg | 128 / 340 lb 58.1 / 154.2 kg | 174 / 407 lb 78.9 / 184.6 kg | 227 / 465 lb 103 / 210.9 kg |
| 230 lb 104.3 kg | 98 / 259 lb 44.5 / 117.5 kg | 132 / 350 lb 59.9 / 158.8 kg | 180 / 419 lb 81.6 / 190.1 kg | 234 / 479 lb 106.1 / 217.3 kg |
| 240 lb 108.9 kg | 101 / 267 lb 45.8 / 121.1 kg | 135 / 360 lb 61.2 / 163.3 kg | 185 / 431 lb 83.9 / 195.5 kg | 241 / 492 lb 109.3 / 223.2 kg |
How Your Dumbbell Deadlift vs Barbell 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 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 barbell deadlift strength level
The deadlift data uses lifters ages 18–39. 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 deadlift | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the barbell deadlift | Adjust barbell 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 Deadlift and Barbell 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 deadlift 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.
93.9 → 172.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +157 lb +71.2 kg | +196 lb +88.9 kg | +197 lb +89.4 kg | +207 lb +93.9 kg |
| 130 lb 59 kg | +166 lb +75.3 kg | +206 lb +93.5 kg | +208 lb +94.4 kg | +219 lb +99.3 kg |
| 140 lb 63.5 kg | +174 lb +79 kg | +217 lb +98.4 kg | +218 lb +98.9 kg | +229 lb +103.9 kg |
| 150 lb 68 kg | +182 lb +82.5 kg | +227 lb +103 kg | +229 lb +103.9 kg | +240 lb +108.9 kg |
| 160 lb 72.6 kg | +190 lb +86.1 kg | +238 lb +108 kg | +239 lb +108.4 kg | +250 lb +113.4 kg |
| 170 lb 77.1 kg | +198 lb +89.8 kg | +247 lb +112.1 kg | +249 lb +113 kg | +261 lb +118.4 kg |
| 180 lb 81.6 kg | +206 lb +93.5 kg | +257 lb +116.6 kg | +258 lb +117 kg | +271 lb +122.9 kg |
| 190 lb 86.2 kg | +213 lb +96.6 kg | +266 lb +120.6 kg | +268 lb +121.6 kg | +281 lb +127.4 kg |
| 200 lb 90.7 kg | +221 lb +100.3 kg | +275 lb +124.7 kg | +278 lb +126.1 kg | +291 lb +132 kg |
| 210 lb 95.3 kg | +228 lb +103.4 kg | +284 lb +128.8 kg | +287 lb +130.2 kg | +300 lb +136 kg |
| 220 lb 99.8 kg | +235 lb +106.6 kg | +293 lb +132.9 kg | +296 lb +134.3 kg | +310 lb +140.6 kg |
| 230 lb 104.3 kg | +241 lb +109.3 kg | +302 lb +137 kg | +304 lb +137.9 kg | +319 lb +144.7 kg |
| 240 lb 108.9 kg | +249 lb +112.9 kg | +311 lb +141.1 kg | +313 lb +142 kg | +328 lb +148.8 kg |
| 250 lb 113.4 kg | +256 lb +116.1 kg | +320 lb +145.1 kg | +322 lb +146 kg | +337 lb +152.9 kg |
| 260 lb 117.9 kg | +263 lb +119.3 kg | +328 lb +148.8 kg | +330 lb +149.7 kg | +347 lb +157.4 kg |
| 270 lb 122.5 kg | +269 lb +122.1 kg | +336 lb +152.4 kg | +339 lb +153.7 kg | +355 lb +161 kg |
| 280 lb 127 kg | +276 lb +125.2 kg | +345 lb +156.5 kg | +347 lb +157.4 kg | +364 lb +165.2 kg |
| 290 lb 131.5 kg | +282 lb +127.9 kg | +352 lb +159.6 kg | +355 lb +161 kg | +373 lb +169.2 kg |
| 300 lb 136.1 kg | +289 lb +131.1 kg | +361 lb +163.8 kg | +363 lb +164.7 kg | +381 lb +172.8 kg |
How Women’s Dumbbell Deadlift and Barbell 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.
63.9 → 113.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell deadlift standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +93 lb +42.2 kg | +125 lb +56.7 kg | +137 lb +62.2 kg | +141 lb +63.9 kg |
| 110 lb 49.9 kg | +99 lb +44.9 kg | +133 lb +60.4 kg | +146 lb +66.2 kg | +150 lb +68 kg |
| 120 lb 54.4 kg | +104 lb +47.2 kg | +142 lb +64.4 kg | +155 lb +70.3 kg | +158 lb +71.7 kg |
| 130 lb 59 kg | +110 lb +49.9 kg | +149 lb +67.6 kg | +163 lb +73.9 kg | +167 lb +75.7 kg |
| 140 lb 63.5 kg | +115 lb +52.2 kg | +156 lb +70.8 kg | +172 lb +78 kg | +176 lb +79.8 kg |
| 150 lb 68 kg | +121 lb +54.9 kg | +164 lb +74.4 kg | +180 lb +81.7 kg | +184 lb +83.5 kg |
| 160 lb 72.6 kg | +127 lb +57.6 kg | +172 lb +78 kg | +188 lb +85.2 kg | +192 lb +87.1 kg |
| 170 lb 77.1 kg | +132 lb +59.9 kg | +178 lb +80.7 kg | +195 lb +88.4 kg | +200 lb +90.8 kg |
| 180 lb 81.6 kg | +136 lb +61.7 kg | +185 lb +83.9 kg | +204 lb +92.6 kg | +208 lb +94.3 kg |
| 190 lb 86.2 kg | +141 lb +63.9 kg | +192 lb +87.1 kg | +211 lb +95.7 kg | +215 lb +97.6 kg |
| 200 lb 90.7 kg | +146 lb +66.2 kg | +199 lb +90.3 kg | +218 lb +98.9 kg | +223 lb +101.2 kg |
| 210 lb 95.3 kg | +151 lb +68.5 kg | +205 lb +93 kg | +225 lb +102 kg | +231 lb +104.8 kg |
| 220 lb 99.8 kg | +156 lb +70.8 kg | +212 lb +96.1 kg | +233 lb +105.7 kg | +238 lb +107.9 kg |
| 230 lb 104.3 kg | +161 lb +73 kg | +218 lb +98.9 kg | +239 lb +108.5 kg | +245 lb +111.2 kg |
| 240 lb 108.9 kg | +166 lb +75.3 kg | +225 lb +102.1 kg | +246 lb +111.6 kg | +251 lb +113.9 kg |
Dumbbell Deadlift and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell deadlift and a conventional barbell deadlift. Do not enter per-hand dumbbell load, per-side barbell plates, Romanian, trap-bar, suitcase, single-leg, rack, block, touch-and-go, bounced, hitched, rounded, partial, assisted, or equipped reps.
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 conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent dumbbell deadlift set and one recent barbell deadlift set
Enter combined dumbbell load, total barbell weight, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets with consistent starts, hip-hinge mechanics, control, and full lockout.
Related Tools
- Dumbbell Deadlift — View the individual Dumbbell Deadlift standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Romanian 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.