Dumbbell Deadlift vs Dumbbell Romanian Deadlift (RDL) Strength Standards
Compare your dumbbell deadlift and dumbbell romanian deadlift (rdl) 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 load 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 strict, repeatable dumbbell romanian deadlift (rdl) 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 Deadlift vs Dumbbell Romanian Deadlift (RDL) Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell deadlift and dumbbell romanian deadlift (rdl) 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 dumbbell romanian deadlift (rdl).
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 / Dumbbell Romanian Deadlift (RDL), 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 Dumbbell Romanian Deadlift (RDL) Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Dumbbell Romanian Deadlift (RDL). 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 / 84 lb 43.1 / 38.1 kg | 126 / 109 lb 57.2 / 49.4 kg | 174 / 151 lb 78.9 / 68.5 kg | 213 / 185 lb 96.6 / 83.9 kg |
| 130 lb 59 kg | 100 / 89 lb 45.4 / 40.4 kg | 133 / 115 lb 60.3 / 52.2 kg | 183 / 159 lb 83 / 72.1 kg | 224 / 195 lb 101.6 / 88.5 kg |
| 140 lb 63.5 kg | 105 / 93 lb 47.6 / 42.2 kg | 140 / 121 lb 63.5 / 54.9 kg | 193 / 167 lb 87.5 / 75.7 kg | 236 / 205 lb 107 / 93 kg |
| 150 lb 68 kg | 110 / 97 lb 49.9 / 44 kg | 146 / 126 lb 66.2 / 57.2 kg | 202 / 175 lb 91.6 / 79.4 kg | 247 / 214 lb 112 / 97.1 kg |
| 160 lb 72.6 kg | 115 / 102 lb 52.2 / 46.3 kg | 152 / 132 lb 68.9 / 59.9 kg | 210 / 183 lb 95.3 / 83 kg | 258 / 224 lb 117 / 101.6 kg |
| 170 lb 77.1 kg | 120 / 106 lb 54.4 / 48.1 kg | 159 / 137 lb 72.1 / 62.1 kg | 219 / 190 lb 99.3 / 86.2 kg | 268 / 233 lb 121.6 / 105.7 kg |
| 180 lb 81.6 kg | 124 / 110 lb 56.2 / 49.9 kg | 165 / 143 lb 74.8 / 64.9 kg | 228 / 198 lb 103.4 / 89.8 kg | 279 / 242 lb 126.6 / 109.8 kg |
| 190 lb 86.2 kg | 129 / 114 lb 58.5 / 51.7 kg | 171 / 148 lb 77.6 / 67.1 kg | 236 / 205 lb 107 / 93 kg | 289 / 251 lb 131.1 / 113.9 kg |
| 200 lb 90.7 kg | 133 / 118 lb 60.3 / 53.5 kg | 177 / 153 lb 80.3 / 69.4 kg | 244 / 212 lb 110.7 / 96.2 kg | 299 / 260 lb 135.6 / 117.9 kg |
| 210 lb 95.3 kg | 138 / 122 lb 62.6 / 55.3 kg | 183 / 158 lb 83 / 71.7 kg | 252 / 219 lb 114.3 / 99.3 kg | 309 / 268 lb 140.2 / 121.6 kg |
| 220 lb 99.8 kg | 142 / 126 lb 64.4 / 57.2 kg | 189 / 163 lb 85.7 / 73.9 kg | 260 / 226 lb 117.9 / 102.5 kg | 319 / 277 lb 144.7 / 125.6 kg |
| 230 lb 104.3 kg | 147 / 129 lb 66.7 / 58.5 kg | 194 / 168 lb 88 / 76.2 kg | 268 / 233 lb 121.6 / 105.7 kg | 328 / 285 lb 148.8 / 129.3 kg |
| 240 lb 108.9 kg | 151 / 133 lb 68.5 / 60.3 kg | 200 / 173 lb 90.7 / 78.5 kg | 276 / 240 lb 125.2 / 108.9 kg | 338 / 293 lb 153.3 / 132.9 kg |
| 250 lb 113.4 kg | 155 / 137 lb 70.3 / 62.1 kg | 205 / 178 lb 93 / 80.7 kg | 283 / 246 lb 128.4 / 111.6 kg | 347 / 301 lb 157.4 / 136.5 kg |
| 260 lb 117.9 kg | 159 / 141 lb 72.1 / 64 kg | 211 / 182 lb 95.7 / 82.6 kg | 291 / 253 lb 132 / 114.8 kg | 356 / 309 lb 161.5 / 140.2 kg |
| 270 lb 122.5 kg | 163 / 144 lb 73.9 / 65.3 kg | 216 / 187 lb 98 / 84.8 kg | 298 / 259 lb 135.2 / 117.5 kg | 365 / 317 lb 165.6 / 143.8 kg |
| 280 lb 127 kg | 167 / 148 lb 75.7 / 67.1 kg | 221 / 192 lb 100.2 / 87.1 kg | 306 / 265 lb 138.8 / 120.2 kg | 374 / 325 lb 169.6 / 147.4 kg |
| 290 lb 131.5 kg | 171 / 151 lb 77.6 / 68.5 kg | 227 / 196 lb 103 / 88.9 kg | 313 / 272 lb 142 / 123.4 kg | 383 / 333 lb 173.7 / 151 kg |
| 300 lb 136.1 kg | 175 / 155 lb 79.4 / 70.3 kg | 232 / 201 lb 105.2 / 91.2 kg | 320 / 278 lb 145.1 / 126.1 kg | 392 / 340 lb 177.8 / 154.2 kg |
Women’s Dumbbell Deadlift vs Dumbbell Romanian Deadlift (RDL) Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Dumbbell Romanian Deadlift (RDL). 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 / 50 lb 25.4 / 22.7 kg | 76 / 64 lb 34.5 / 29 kg | 103 / 89 lb 46.7 / 40.4 kg | 134 / 117 lb 60.8 / 53.1 kg |
| 110 lb 49.9 kg | 60 / 53 lb 27.2 / 24 kg | 81 / 68 lb 36.7 / 30.8 kg | 110 / 94 lb 49.9 / 42.6 kg | 143 / 124 lb 64.9 / 56.2 kg |
| 120 lb 54.4 kg | 64 / 56 lb 29 / 25.4 kg | 85 / 72 lb 38.6 / 32.7 kg | 116 / 100 lb 52.6 / 45.4 kg | 152 / 132 lb 68.9 / 59.9 kg |
| 130 lb 59 kg | 67 / 59 lb 30.4 / 26.8 kg | 90 / 76 lb 40.8 / 34.5 kg | 123 / 105 lb 55.8 / 47.6 kg | 160 / 139 lb 72.6 / 63 kg |
| 140 lb 63.5 kg | 71 / 62 lb 32.2 / 28.1 kg | 95 / 80 lb 43.1 / 36.3 kg | 129 / 111 lb 58.5 / 50.3 kg | 168 / 146 lb 76.2 / 66.2 kg |
| 150 lb 68 kg | 74 / 65 lb 33.6 / 29.5 kg | 99 / 84 lb 44.9 / 38.1 kg | 135 / 116 lb 61.2 / 52.6 kg | 176 / 153 lb 79.8 / 69.4 kg |
| 160 lb 72.6 kg | 77 / 68 lb 34.9 / 30.8 kg | 103 / 88 lb 46.7 / 39.9 kg | 141 / 121 lb 64 / 54.9 kg | 184 / 160 lb 83.5 / 72.6 kg |
| 170 lb 77.1 kg | 80 / 71 lb 36.3 / 32.2 kg | 108 / 91 lb 49 / 41.3 kg | 147 / 126 lb 66.7 / 57.2 kg | 191 / 166 lb 86.6 / 75.3 kg |
| 180 lb 81.6 kg | 84 / 73 lb 38.1 / 33.1 kg | 112 / 95 lb 50.8 / 43.1 kg | 152 / 131 lb 68.9 / 59.4 kg | 199 / 173 lb 90.3 / 78.5 kg |
| 190 lb 86.2 kg | 87 / 76 lb 39.5 / 34.5 kg | 116 / 98 lb 52.6 / 44.5 kg | 158 / 136 lb 71.7 / 61.7 kg | 206 / 179 lb 93.4 / 81.2 kg |
| 200 lb 90.7 kg | 90 / 79 lb 40.8 / 35.8 kg | 120 / 102 lb 54.4 / 46.3 kg | 164 / 141 lb 74.4 / 64 kg | 213 / 185 lb 96.6 / 83.9 kg |
| 210 lb 95.3 kg | 93 / 81 lb 42.2 / 36.7 kg | 124 / 105 lb 56.2 / 47.6 kg | 169 / 145 lb 76.7 / 65.8 kg | 220 / 191 lb 99.8 / 86.6 kg |
| 220 lb 99.8 kg | 96 / 84 lb 43.5 / 38.1 kg | 128 / 108 lb 58.1 / 49 kg | 174 / 150 lb 78.9 / 68 kg | 227 / 198 lb 103 / 89.8 kg |
| 230 lb 104.3 kg | 98 / 86 lb 44.5 / 39 kg | 132 / 112 lb 59.9 / 50.8 kg | 180 / 154 lb 81.6 / 69.9 kg | 234 / 203 lb 106.1 / 92.1 kg |
| 240 lb 108.9 kg | 101 / 89 lb 45.8 / 40.4 kg | 135 / 115 lb 61.2 / 52.2 kg | 185 / 159 lb 83.9 / 72.1 kg | 241 / 209 lb 109.3 / 94.8 kg |
How Your Dumbbell Deadlift vs Dumbbell Romanian Deadlift (RDL) 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 dumbbell romanian deadlift (rdl) strength level
The standards use the sex-specific targets from the individual Dumbbell Romanian Deadlift (RDL) 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 deadlift | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the dumbbell romanian deadlift (rdl) | Adjust dumbbell romanian deadlift (rdl) 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 Dumbbell Romanian Deadlift (RDL) 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 dumbbell romanian deadlift (rdl) 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.
12.7 → 23.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell romanian deadlift (rdl) standard minus the dumbbell deadlift standard. A plus sign means the dumbbell romanian deadlift (rdl) standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −11 lb −5 kg | −17 lb −7.8 kg | −23 lb −10.4 kg | −28 lb −12.7 kg |
| 130 lb 59 kg | −11 lb −5 kg | −18 lb −8.1 kg | −24 lb −10.9 kg | −29 lb −13.1 kg |
| 140 lb 63.5 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −31 lb −14 kg |
| 150 lb 68 kg | −13 lb −5.9 kg | −20 lb −9 kg | −27 lb −12.2 kg | −33 lb −14.9 kg |
| 160 lb 72.6 kg | −13 lb −5.9 kg | −20 lb −9 kg | −27 lb −12.3 kg | −34 lb −15.4 kg |
| 170 lb 77.1 kg | −14 lb −6.3 kg | −22 lb −10 kg | −29 lb −13.1 kg | −35 lb −15.9 kg |
| 180 lb 81.6 kg | −14 lb −6.3 kg | −22 lb −9.9 kg | −30 lb −13.6 kg | −37 lb −16.8 kg |
| 190 lb 86.2 kg | −15 lb −6.8 kg | −23 lb −10.5 kg | −31 lb −14 kg | −38 lb −17.2 kg |
| 200 lb 90.7 kg | −15 lb −6.8 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −39 lb −17.7 kg |
| 210 lb 95.3 kg | −16 lb −7.3 kg | −25 lb −11.3 kg | −33 lb −15 kg | −41 lb −18.6 kg |
| 220 lb 99.8 kg | −16 lb −7.2 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −42 lb −19.1 kg |
| 230 lb 104.3 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −35 lb −15.9 kg | −43 lb −19.5 kg |
| 240 lb 108.9 kg | −18 lb −8.2 kg | −27 lb −12.2 kg | −36 lb −16.3 kg | −45 lb −20.4 kg |
| 250 lb 113.4 kg | −18 lb −8.2 kg | −27 lb −12.3 kg | −37 lb −16.8 kg | −46 lb −20.9 kg |
| 260 lb 117.9 kg | −18 lb −8.1 kg | −29 lb −13.1 kg | −38 lb −17.2 kg | −47 lb −21.3 kg |
| 270 lb 122.5 kg | −19 lb −8.6 kg | −29 lb −13.2 kg | −39 lb −17.7 kg | −48 lb −21.8 kg |
| 280 lb 127 kg | −19 lb −8.6 kg | −29 lb −13.1 kg | −41 lb −18.6 kg | −49 lb −22.2 kg |
| 290 lb 131.5 kg | −20 lb −9.1 kg | −31 lb −14.1 kg | −41 lb −18.6 kg | −50 lb −22.7 kg |
| 300 lb 136.1 kg | −20 lb −9.1 kg | −31 lb −14 kg | −42 lb −19 kg | −52 lb −23.6 kg |
How Women’s Dumbbell Deadlift and Dumbbell Romanian Deadlift (RDL) Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
7.7 → 14.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell romanian deadlift (rdl) standard minus the dumbbell deadlift standard. A plus sign means the dumbbell romanian deadlift (rdl) standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −6 lb −2.7 kg | −12 lb −5.5 kg | −14 lb −6.3 kg | −17 lb −7.7 kg |
| 110 lb 49.9 kg | −7 lb −3.2 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −19 lb −8.7 kg |
| 120 lb 54.4 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −16 lb −7.2 kg | −20 lb −9 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −14 lb −6.3 kg | −18 lb −8.2 kg | −21 lb −9.6 kg |
| 140 lb 63.5 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −18 lb −8.2 kg | −22 lb −10 kg |
| 150 lb 68 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −23 lb −10.4 kg |
| 160 lb 72.6 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −24 lb −10.9 kg |
| 170 lb 77.1 kg | −9 lb −4.1 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −25 lb −11.3 kg |
| 180 lb 81.6 kg | −11 lb −5 kg | −17 lb −7.7 kg | −21 lb −9.5 kg | −26 lb −11.8 kg |
| 190 lb 86.2 kg | −11 lb −5 kg | −18 lb −8.1 kg | −22 lb −10 kg | −27 lb −12.2 kg |
| 200 lb 90.7 kg | −11 lb −5 kg | −18 lb −8.1 kg | −23 lb −10.4 kg | −28 lb −12.7 kg |
| 210 lb 95.3 kg | −12 lb −5.5 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −29 lb −13.2 kg |
| 220 lb 99.8 kg | −12 lb −5.4 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −29 lb −13.2 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | −20 lb −9.1 kg | −26 lb −11.7 kg | −31 lb −14 kg |
| 240 lb 108.9 kg | −12 lb −5.4 kg | −20 lb −9 kg | −26 lb −11.8 kg | −32 lb −14.5 kg |
Dumbbell Deadlift and Dumbbell Romanian Deadlift (RDL) Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell deadlift and a strict dumbbell romanian deadlift (rdl). Use strict canonical Dumbbell Deadlift and Dumbbell Romanian Deadlift (RDL) 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 strict, repeatable Dumbbell Romanian Deadlift (RDL)
Follow the individual Dumbbell Romanian Deadlift (RDL) calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Dumbbell Deadlift result and one recent Dumbbell Romanian Deadlift (RDL) result
Enter the canonical load 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.
- Dumbbell Romanian Deadlift — View the individual Dumbbell Romanian Deadlift (RDL) 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 Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.