Dumbbell Deadlift vs Smith Machine Sumo Deadlift Strength Standards
Compare your dumbbell deadlift and smith machine 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.
Use each exercise's canonical input: Combined dumbbell load for Dumbbell Deadlift and Displayed machine or cable resistance for Smith Machine Sumo Deadlift. Use a two-dumbbell hip-hinge deadlift from a motionless floor or consistent below-knee start to full standing lockout and the total Smith machine bar weight used for the sumo deadlift set. 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 Smith Machine Sumo Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell deadlift and smith machine 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 deadlift and smith machine 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 Deadlift / Smith Machine 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 Deadlift vs Smith Machine Sumo Deadlift Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Smith Machine 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 | 95 / 112 lb 43.1 / 50.8 kg | 126 / 160 lb 57.2 / 72.6 kg | 174 / 217 lb 78.9 / 98.4 kg | 213 / 273 lb 96.6 / 123.8 kg |
| 130 lb 59 kg | 100 / 118 lb 45.4 / 53.5 kg | 133 / 169 lb 60.3 / 76.7 kg | 183 / 229 lb 83 / 103.9 kg | 224 / 288 lb 101.6 / 130.6 kg |
| 140 lb 63.5 kg | 105 / 124 lb 47.6 / 56.2 kg | 140 / 178 lb 63.5 / 80.7 kg | 193 / 241 lb 87.5 / 109.3 kg | 236 / 303 lb 107 / 137.4 kg |
| 150 lb 68 kg | 110 / 130 lb 49.9 / 59 kg | 146 / 186 lb 66.2 / 84.4 kg | 202 / 252 lb 91.6 / 114.3 kg | 247 / 317 lb 112 / 143.8 kg |
| 160 lb 72.6 kg | 115 / 136 lb 52.2 / 61.7 kg | 152 / 194 lb 68.9 / 88 kg | 210 / 263 lb 95.3 / 119.3 kg | 258 / 331 lb 117 / 150.1 kg |
| 170 lb 77.1 kg | 120 / 141 lb 54.4 / 64 kg | 159 / 202 lb 72.1 / 91.6 kg | 219 / 274 lb 99.3 / 124.3 kg | 268 / 344 lb 121.6 / 156 kg |
| 180 lb 81.6 kg | 124 / 147 lb 56.2 / 66.7 kg | 165 / 210 lb 74.8 / 95.3 kg | 228 / 285 lb 103.4 / 129.3 kg | 279 / 358 lb 126.6 / 162.4 kg |
| 190 lb 86.2 kg | 129 / 152 lb 58.5 / 68.9 kg | 171 / 218 lb 77.6 / 98.9 kg | 236 / 295 lb 107 / 133.8 kg | 289 / 371 lb 131.1 / 168.3 kg |
| 200 lb 90.7 kg | 133 / 157 lb 60.3 / 71.2 kg | 177 / 226 lb 80.3 / 102.5 kg | 244 / 305 lb 110.7 / 138.3 kg | 299 / 384 lb 135.6 / 174.2 kg |
| 210 lb 95.3 kg | 138 / 162 lb 62.6 / 73.5 kg | 183 / 233 lb 83 / 105.7 kg | 252 / 315 lb 114.3 / 142.9 kg | 309 / 397 lb 140.2 / 180.1 kg |
| 220 lb 99.8 kg | 142 / 168 lb 64.4 / 76.2 kg | 189 / 240 lb 85.7 / 108.9 kg | 260 / 325 lb 117.9 / 147.4 kg | 319 / 409 lb 144.7 / 185.5 kg |
| 230 lb 104.3 kg | 147 / 173 lb 66.7 / 78.5 kg | 194 / 248 lb 88 / 112.5 kg | 268 / 335 lb 121.6 / 152 kg | 328 / 421 lb 148.8 / 191 kg |
| 240 lb 108.9 kg | 151 / 178 lb 68.5 / 80.7 kg | 200 / 255 lb 90.7 / 115.7 kg | 276 / 345 lb 125.2 / 156.5 kg | 338 / 434 lb 153.3 / 196.9 kg |
| 250 lb 113.4 kg | 155 / 183 lb 70.3 / 83 kg | 205 / 262 lb 93 / 118.8 kg | 283 / 354 lb 128.4 / 160.6 kg | 347 / 445 lb 157.4 / 201.8 kg |
| 260 lb 117.9 kg | 159 / 187 lb 72.1 / 84.8 kg | 211 / 269 lb 95.7 / 122 kg | 291 / 364 lb 132 / 165.1 kg | 356 / 457 lb 161.5 / 207.3 kg |
| 270 lb 122.5 kg | 163 / 192 lb 73.9 / 87.1 kg | 216 / 276 lb 98 / 125.2 kg | 298 / 373 lb 135.2 / 169.2 kg | 365 / 469 lb 165.6 / 212.7 kg |
| 280 lb 127 kg | 167 / 197 lb 75.7 / 89.4 kg | 221 / 282 lb 100.2 / 127.9 kg | 306 / 382 lb 138.8 / 173.3 kg | 374 / 480 lb 169.6 / 217.7 kg |
| 290 lb 131.5 kg | 171 / 201 lb 77.6 / 91.2 kg | 227 / 289 lb 103 / 131.1 kg | 313 / 391 lb 142 / 177.4 kg | 383 / 492 lb 173.7 / 223.2 kg |
| 300 lb 136.1 kg | 175 / 206 lb 79.4 / 93.4 kg | 232 / 296 lb 105.2 / 134.3 kg | 320 / 400 lb 145.1 / 181.4 kg | 392 / 503 lb 177.8 / 228.2 kg |
Women’s Dumbbell Deadlift vs Smith Machine Sumo Deadlift Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Smith Machine 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 | 56 / 63 lb 25.4 / 28.6 kg | 76 / 92 lb 34.5 / 41.7 kg | 103 / 126 lb 46.7 / 57.2 kg | 134 / 163 lb 60.8 / 73.9 kg |
| 110 lb 49.9 kg | 60 / 67 lb 27.2 / 30.4 kg | 81 / 98 lb 36.7 / 44.5 kg | 110 / 134 lb 49.9 / 60.8 kg | 143 / 173 lb 64.9 / 78.5 kg |
| 120 lb 54.4 kg | 64 / 72 lb 29 / 32.7 kg | 85 / 103 lb 38.6 / 46.7 kg | 116 / 142 lb 52.6 / 64.4 kg | 152 / 184 lb 68.9 / 83.5 kg |
| 130 lb 59 kg | 67 / 75 lb 30.4 / 34 kg | 90 / 109 lb 40.8 / 49.4 kg | 123 / 150 lb 55.8 / 68 kg | 160 / 194 lb 72.6 / 88 kg |
| 140 lb 63.5 kg | 71 / 79 lb 32.2 / 35.8 kg | 95 / 115 lb 43.1 / 52.2 kg | 129 / 158 lb 58.5 / 71.7 kg | 168 / 203 lb 76.2 / 92.1 kg |
| 150 lb 68 kg | 74 / 83 lb 33.6 / 37.6 kg | 99 / 120 lb 44.9 / 54.4 kg | 135 / 165 lb 61.2 / 74.8 kg | 176 / 213 lb 79.8 / 96.6 kg |
| 160 lb 72.6 kg | 77 / 87 lb 34.9 / 39.5 kg | 103 / 125 lb 46.7 / 56.7 kg | 141 / 172 lb 64 / 78 kg | 184 / 222 lb 83.5 / 100.7 kg |
| 170 lb 77.1 kg | 80 / 90 lb 36.3 / 40.8 kg | 108 / 130 lb 49 / 59 kg | 147 / 179 lb 66.7 / 81.2 kg | 191 / 232 lb 86.6 / 105.2 kg |
| 180 lb 81.6 kg | 84 / 94 lb 38.1 / 42.6 kg | 112 / 136 lb 50.8 / 61.7 kg | 152 / 186 lb 68.9 / 84.4 kg | 199 / 241 lb 90.3 / 109.3 kg |
| 190 lb 86.2 kg | 87 / 97 lb 39.5 / 44 kg | 116 / 140 lb 52.6 / 63.5 kg | 158 / 193 lb 71.7 / 87.5 kg | 206 / 249 lb 93.4 / 112.9 kg |
| 200 lb 90.7 kg | 90 / 101 lb 40.8 / 45.8 kg | 120 / 145 lb 54.4 / 65.8 kg | 164 / 200 lb 74.4 / 90.7 kg | 213 / 258 lb 96.6 / 117 kg |
| 210 lb 95.3 kg | 93 / 104 lb 42.2 / 47.2 kg | 124 / 150 lb 56.2 / 68 kg | 169 / 206 lb 76.7 / 93.4 kg | 220 / 267 lb 99.8 / 121.1 kg |
| 220 lb 99.8 kg | 96 / 107 lb 43.5 / 48.5 kg | 128 / 155 lb 58.1 / 70.3 kg | 174 / 213 lb 78.9 / 96.6 kg | 227 / 275 lb 103 / 124.7 kg |
| 230 lb 104.3 kg | 98 / 110 lb 44.5 / 49.9 kg | 132 / 160 lb 59.9 / 72.6 kg | 180 / 219 lb 81.6 / 99.3 kg | 234 / 283 lb 106.1 / 128.4 kg |
| 240 lb 108.9 kg | 101 / 114 lb 45.8 / 51.7 kg | 135 / 164 lb 61.2 / 74.4 kg | 185 / 226 lb 83.9 / 102.5 kg | 241 / 291 lb 109.3 / 132 kg |
How Your Dumbbell Deadlift vs Smith Machine 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 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 smith machine sumo deadlift strength level
The standards use the sex-specific thresholds from the individual Smith Machine 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.
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 smith machine sumo deadlift | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Smith Machine 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 smith machine sumo 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.
27.2 → 50.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the smith machine sumo deadlift standard minus the dumbbell deadlift standard. A plus sign means the smith machine sumo deadlift standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +17 lb +7.7 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +60 lb +27.2 kg |
| 130 lb 59 kg | +18 lb +8.1 kg | +36 lb +16.4 kg | +46 lb +20.9 kg | +64 lb +29 kg |
| 140 lb 63.5 kg | +19 lb +8.6 kg | +38 lb +17.2 kg | +48 lb +21.8 kg | +67 lb +30.4 kg |
| 150 lb 68 kg | +20 lb +9.1 kg | +40 lb +18.2 kg | +50 lb +22.7 kg | +70 lb +31.8 kg |
| 160 lb 72.6 kg | +21 lb +9.5 kg | +42 lb +19.1 kg | +53 lb +24 kg | +73 lb +33.1 kg |
| 170 lb 77.1 kg | +21 lb +9.6 kg | +43 lb +19.5 kg | +55 lb +25 kg | +76 lb +34.4 kg |
| 180 lb 81.6 kg | +23 lb +10.5 kg | +45 lb +20.5 kg | +57 lb +25.9 kg | +79 lb +35.8 kg |
| 190 lb 86.2 kg | +23 lb +10.4 kg | +47 lb +21.3 kg | +59 lb +26.8 kg | +82 lb +37.2 kg |
| 200 lb 90.7 kg | +24 lb +10.9 kg | +49 lb +22.2 kg | +61 lb +27.6 kg | +85 lb +38.6 kg |
| 210 lb 95.3 kg | +24 lb +10.9 kg | +50 lb +22.7 kg | +63 lb +28.6 kg | +88 lb +39.9 kg |
| 220 lb 99.8 kg | +26 lb +11.8 kg | +51 lb +23.2 kg | +65 lb +29.5 kg | +90 lb +40.8 kg |
| 230 lb 104.3 kg | +26 lb +11.8 kg | +54 lb +24.5 kg | +67 lb +30.4 kg | +93 lb +42.2 kg |
| 240 lb 108.9 kg | +27 lb +12.2 kg | +55 lb +25 kg | +69 lb +31.3 kg | +96 lb +43.6 kg |
| 250 lb 113.4 kg | +28 lb +12.7 kg | +57 lb +25.8 kg | +71 lb +32.2 kg | +98 lb +44.4 kg |
| 260 lb 117.9 kg | +28 lb +12.7 kg | +58 lb +26.3 kg | +73 lb +33.1 kg | +101 lb +45.8 kg |
| 270 lb 122.5 kg | +29 lb +13.2 kg | +60 lb +27.2 kg | +75 lb +34 kg | +104 lb +47.1 kg |
| 280 lb 127 kg | +30 lb +13.7 kg | +61 lb +27.7 kg | +76 lb +34.5 kg | +106 lb +48.1 kg |
| 290 lb 131.5 kg | +30 lb +13.6 kg | +62 lb +28.1 kg | +78 lb +35.4 kg | +109 lb +49.5 kg |
| 300 lb 136.1 kg | +31 lb +14 kg | +64 lb +29.1 kg | +80 lb +36.3 kg | +111 lb +50.4 kg |
How Women’s Dumbbell Deadlift and Smith Machine 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.
13.1 → 22.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the smith machine sumo deadlift standard minus the dumbbell deadlift standard. A plus sign means the smith machine sumo deadlift standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.2 kg | +16 lb +7.2 kg | +23 lb +10.5 kg | +29 lb +13.1 kg |
| 110 lb 49.9 kg | +7 lb +3.2 kg | +17 lb +7.8 kg | +24 lb +10.9 kg | +30 lb +13.6 kg |
| 120 lb 54.4 kg | +8 lb +3.7 kg | +18 lb +8.1 kg | +26 lb +11.8 kg | +32 lb +14.6 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +19 lb +8.6 kg | +27 lb +12.2 kg | +34 lb +15.4 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | +20 lb +9.1 kg | +29 lb +13.2 kg | +35 lb +15.9 kg |
| 150 lb 68 kg | +9 lb +4 kg | +21 lb +9.5 kg | +30 lb +13.6 kg | +37 lb +16.8 kg |
| 160 lb 72.6 kg | +10 lb +4.6 kg | +22 lb +10 kg | +31 lb +14 kg | +38 lb +17.2 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +22 lb +10 kg | +32 lb +14.5 kg | +41 lb +18.6 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +24 lb +10.9 kg | +34 lb +15.5 kg | +42 lb +19 kg |
| 190 lb 86.2 kg | +10 lb +4.5 kg | +24 lb +10.9 kg | +35 lb +15.8 kg | +43 lb +19.5 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +25 lb +11.4 kg | +36 lb +16.3 kg | +45 lb +20.4 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +26 lb +11.8 kg | +37 lb +16.7 kg | +47 lb +21.3 kg |
| 220 lb 99.8 kg | +11 lb +5 kg | +27 lb +12.2 kg | +39 lb +17.7 kg | +48 lb +21.7 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +28 lb +12.7 kg | +39 lb +17.7 kg | +49 lb +22.3 kg |
| 240 lb 108.9 kg | +13 lb +5.9 kg | +29 lb +13.2 kg | +41 lb +18.6 kg | +50 lb +22.7 kg |
Dumbbell Deadlift and Smith Machine Sumo Deadlift Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell deadlift and a strict smith machine sumo deadlift test. Use strict canonical Dumbbell Deadlift and Smith Machine Sumo Deadlift 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 the canonical Smith Machine Sumo Deadlift setup and load convention
the total Smith machine bar weight used for the sumo deadlift set valid Smith Machine Sumo Deadlift reps pull from the approved wide-stance start to a controlled standing finish without squat drift, Romanian-deadlift drift, rack-pull shortcuts, or changed stance reps Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Dumbbell Deadlift result and one recent Smith Machine Sumo Deadlift result
Use each exercise’s canonical input: Combined dumbbell load for Dumbbell Deadlift and Displayed machine or cable resistance for Smith Machine Sumo Deadlift.
Related Tools
- Dumbbell Deadlift — View the individual Dumbbell Deadlift standards and next strength-level target.
- Smith Machine Sumo Deadlift — View the individual Smith Machine Sumo Deadlift 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 Sumo Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.