Dumbbell Deadlift vs Trap Bar Deadlift Strength Standards
Compare your dumbbell deadlift and trap bar 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.
For Dumbbell Deadlift, enter the combined weight of both dumbbells. For Trap Bar Deadlift, enter total external weight on the high-handle trap bar. Use a bilateral dumbbell deadlift using two matched dumbbells from the floor or a consistent below-knee start to full standing lockout and a strict, repeatable trap bar deadlift set that follows the canonical setup, range, and lockout 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 Trap Bar Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell deadlift and trap bar 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 trap bar 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 / Trap Bar 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 Trap Bar Deadlift Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Trap Bar 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 / 140 lb 43.1 / 63.5 kg | 126 / 196 lb 57.2 / 88.9 kg | 174 / 252 lb 78.9 / 114.3 kg | 213 / 308 lb 96.6 / 139.7 kg |
| 130 lb 59 kg | 100 / 148 lb 45.4 / 67.1 kg | 133 / 207 lb 60.3 / 93.9 kg | 183 / 266 lb 83 / 120.7 kg | 224 / 325 lb 101.6 / 147.4 kg |
| 140 lb 63.5 kg | 105 / 155 lb 47.6 / 70.3 kg | 140 / 217 lb 63.5 / 98.4 kg | 193 / 279 lb 87.5 / 126.6 kg | 236 / 341 lb 107 / 154.7 kg |
| 150 lb 68 kg | 110 / 162 lb 49.9 / 73.5 kg | 146 / 227 lb 66.2 / 103 kg | 202 / 292 lb 91.6 / 132.4 kg | 247 / 357 lb 112 / 161.9 kg |
| 160 lb 72.6 kg | 115 / 169 lb 52.2 / 76.7 kg | 152 / 237 lb 68.9 / 107.5 kg | 210 / 305 lb 95.3 / 138.3 kg | 258 / 373 lb 117 / 169.2 kg |
| 170 lb 77.1 kg | 120 / 176 lb 54.4 / 79.8 kg | 159 / 247 lb 72.1 / 112 kg | 219 / 318 lb 99.3 / 144.2 kg | 268 / 388 lb 121.6 / 176 kg |
| 180 lb 81.6 kg | 124 / 183 lb 56.2 / 83 kg | 165 / 257 lb 74.8 / 116.6 kg | 228 / 330 lb 103.4 / 149.7 kg | 279 / 403 lb 126.6 / 182.8 kg |
| 190 lb 86.2 kg | 129 / 190 lb 58.5 / 86.2 kg | 171 / 266 lb 77.6 / 120.7 kg | 236 / 342 lb 107 / 155.1 kg | 289 / 418 lb 131.1 / 189.6 kg |
| 200 lb 90.7 kg | 133 / 197 lb 60.3 / 89.4 kg | 177 / 275 lb 80.3 / 124.7 kg | 244 / 354 lb 110.7 / 160.6 kg | 299 / 433 lb 135.6 / 196.4 kg |
| 210 lb 95.3 kg | 138 / 203 lb 62.6 / 92.1 kg | 183 / 284 lb 83 / 128.8 kg | 252 / 366 lb 114.3 / 166 kg | 309 / 447 lb 140.2 / 202.8 kg |
| 220 lb 99.8 kg | 142 / 210 lb 64.4 / 95.3 kg | 189 / 293 lb 85.7 / 132.9 kg | 260 / 377 lb 117.9 / 171 kg | 319 / 461 lb 144.7 / 209.1 kg |
| 230 lb 104.3 kg | 147 / 216 lb 66.7 / 98 kg | 194 / 302 lb 88 / 137 kg | 268 / 388 lb 121.6 / 176 kg | 328 / 475 lb 148.8 / 215.5 kg |
| 240 lb 108.9 kg | 151 / 222 lb 68.5 / 100.7 kg | 200 / 311 lb 90.7 / 141.1 kg | 276 / 400 lb 125.2 / 181.4 kg | 338 / 488 lb 153.3 / 221.4 kg |
| 250 lb 113.4 kg | 155 / 228 lb 70.3 / 103.4 kg | 205 / 319 lb 93 / 144.7 kg | 283 / 411 lb 128.4 / 186.4 kg | 347 / 502 lb 157.4 / 227.7 kg |
| 260 lb 117.9 kg | 159 / 234 lb 72.1 / 106.1 kg | 211 / 328 lb 95.7 / 148.8 kg | 291 / 422 lb 132 / 191.4 kg | 356 / 515 lb 161.5 / 233.6 kg |
| 270 lb 122.5 kg | 163 / 240 lb 73.9 / 108.9 kg | 216 / 336 lb 98 / 152.4 kg | 298 / 432 lb 135.2 / 196 kg | 365 / 528 lb 165.6 / 239.5 kg |
| 280 lb 127 kg | 167 / 246 lb 75.7 / 111.6 kg | 221 / 344 lb 100.2 / 156 kg | 306 / 443 lb 138.8 / 200.9 kg | 374 / 541 lb 169.6 / 245.4 kg |
| 290 lb 131.5 kg | 171 / 252 lb 77.6 / 114.3 kg | 227 / 353 lb 103 / 160.1 kg | 313 / 453 lb 142 / 205.5 kg | 383 / 554 lb 173.7 / 251.3 kg |
| 300 lb 136.1 kg | 175 / 258 lb 79.4 / 117 kg | 232 / 361 lb 105.2 / 163.7 kg | 320 / 464 lb 145.1 / 210.5 kg | 392 / 567 lb 177.8 / 257.2 kg |
Women’s Dumbbell Deadlift vs Trap Bar Deadlift Standards
How to read the table: The first number is Dumbbell Deadlift; the second is Trap Bar 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 / 86 lb 25.4 / 39 kg | 76 / 126 lb 34.5 / 57.2 kg | 103 / 172 lb 46.7 / 78 kg | 134 / 217 lb 60.8 / 98.4 kg |
| 110 lb 49.9 kg | 60 / 92 lb 27.2 / 41.7 kg | 81 / 134 lb 36.7 / 60.8 kg | 110 / 183 lb 49.9 / 83 kg | 143 / 232 lb 64.9 / 105.2 kg |
| 120 lb 54.4 kg | 64 / 97 lb 29 / 44 kg | 85 / 142 lb 38.6 / 64.4 kg | 116 / 194 lb 52.6 / 88 kg | 152 / 246 lb 68.9 / 111.6 kg |
| 130 lb 59 kg | 67 / 103 lb 30.4 / 46.7 kg | 90 / 150 lb 40.8 / 68 kg | 123 / 205 lb 55.8 / 93 kg | 160 / 259 lb 72.6 / 117.5 kg |
| 140 lb 63.5 kg | 71 / 108 lb 32.2 / 49 kg | 95 / 158 lb 43.1 / 71.7 kg | 129 / 215 lb 58.5 / 97.5 kg | 168 / 272 lb 76.2 / 123.4 kg |
| 150 lb 68 kg | 74 / 113 lb 33.6 / 51.3 kg | 99 / 165 lb 44.9 / 74.8 kg | 135 / 225 lb 61.2 / 102.1 kg | 176 / 285 lb 79.8 / 129.3 kg |
| 160 lb 72.6 kg | 77 / 118 lb 34.9 / 53.5 kg | 103 / 172 lb 46.7 / 78 kg | 141 / 235 lb 64 / 106.6 kg | 184 / 298 lb 83.5 / 135.2 kg |
| 170 lb 77.1 kg | 80 / 123 lb 36.3 / 55.8 kg | 108 / 179 lb 49 / 81.2 kg | 147 / 245 lb 66.7 / 111.1 kg | 191 / 310 lb 86.6 / 140.6 kg |
| 180 lb 81.6 kg | 84 / 128 lb 38.1 / 58.1 kg | 112 / 186 lb 50.8 / 84.4 kg | 152 / 254 lb 68.9 / 115.2 kg | 199 / 322 lb 90.3 / 146.1 kg |
| 190 lb 86.2 kg | 87 / 132 lb 39.5 / 59.9 kg | 116 / 193 lb 52.6 / 87.5 kg | 158 / 263 lb 71.7 / 119.3 kg | 206 / 334 lb 93.4 / 151.5 kg |
| 200 lb 90.7 kg | 90 / 137 lb 40.8 / 62.1 kg | 120 / 200 lb 54.4 / 90.7 kg | 164 / 273 lb 74.4 / 123.8 kg | 213 / 345 lb 96.6 / 156.5 kg |
| 210 lb 95.3 kg | 93 / 141 lb 42.2 / 64 kg | 124 / 206 lb 56.2 / 93.4 kg | 169 / 282 lb 76.7 / 127.9 kg | 220 / 357 lb 99.8 / 161.9 kg |
| 220 lb 99.8 kg | 96 / 146 lb 43.5 / 66.2 kg | 128 / 213 lb 58.1 / 96.6 kg | 174 / 290 lb 78.9 / 131.5 kg | 227 / 368 lb 103 / 166.9 kg |
| 230 lb 104.3 kg | 98 / 150 lb 44.5 / 68 kg | 132 / 219 lb 59.9 / 99.3 kg | 180 / 299 lb 81.6 / 135.6 kg | 234 / 379 lb 106.1 / 171.9 kg |
| 240 lb 108.9 kg | 101 / 155 lb 45.8 / 70.3 kg | 135 / 226 lb 61.2 / 102.5 kg | 185 / 308 lb 83.9 / 139.7 kg | 241 / 390 lb 109.3 / 176.9 kg |
How Your Dumbbell Deadlift vs Trap Bar 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 dumbbell deadlift standards use the sex-specific standards 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 heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
3. Find the trap bar deadlift strength level
The standards use the sex-specific targets from the individual Trap Bar 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 deadlift | Adjust combined-load dumbbell deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the trap bar deadlift | Adjust trap bar 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 Trap Bar 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 trap bar 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.
43.1 → 79.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the dumbbell deadlift standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +45 lb +20.4 kg | +70 lb +31.7 kg | +78 lb +35.4 kg | +95 lb +43.1 kg |
| 130 lb 59 kg | +48 lb +21.7 kg | +74 lb +33.6 kg | +83 lb +37.7 kg | +101 lb +45.8 kg |
| 140 lb 63.5 kg | +50 lb +22.7 kg | +77 lb +34.9 kg | +86 lb +39.1 kg | +105 lb +47.7 kg |
| 150 lb 68 kg | +52 lb +23.6 kg | +81 lb +36.8 kg | +90 lb +40.8 kg | +110 lb +49.9 kg |
| 160 lb 72.6 kg | +54 lb +24.5 kg | +85 lb +38.6 kg | +95 lb +43 kg | +115 lb +52.2 kg |
| 170 lb 77.1 kg | +56 lb +25.4 kg | +88 lb +39.9 kg | +99 lb +44.9 kg | +120 lb +54.4 kg |
| 180 lb 81.6 kg | +59 lb +26.8 kg | +92 lb +41.8 kg | +102 lb +46.3 kg | +124 lb +56.2 kg |
| 190 lb 86.2 kg | +61 lb +27.7 kg | +95 lb +43.1 kg | +106 lb +48.1 kg | +129 lb +58.5 kg |
| 200 lb 90.7 kg | +64 lb +29.1 kg | +98 lb +44.4 kg | +110 lb +49.9 kg | +134 lb +60.8 kg |
| 210 lb 95.3 kg | +65 lb +29.5 kg | +101 lb +45.8 kg | +114 lb +51.7 kg | +138 lb +62.6 kg |
| 220 lb 99.8 kg | +68 lb +30.9 kg | +104 lb +47.2 kg | +117 lb +53.1 kg | +142 lb +64.4 kg |
| 230 lb 104.3 kg | +69 lb +31.3 kg | +108 lb +49 kg | +120 lb +54.4 kg | +147 lb +66.7 kg |
| 240 lb 108.9 kg | +71 lb +32.2 kg | +111 lb +50.4 kg | +124 lb +56.2 kg | +150 lb +68.1 kg |
| 250 lb 113.4 kg | +73 lb +33.1 kg | +114 lb +51.7 kg | +128 lb +58 kg | +155 lb +70.3 kg |
| 260 lb 117.9 kg | +75 lb +34 kg | +117 lb +53.1 kg | +131 lb +59.4 kg | +159 lb +72.1 kg |
| 270 lb 122.5 kg | +77 lb +35 kg | +120 lb +54.4 kg | +134 lb +60.8 kg | +163 lb +73.9 kg |
| 280 lb 127 kg | +79 lb +35.9 kg | +123 lb +55.8 kg | +137 lb +62.1 kg | +167 lb +75.8 kg |
| 290 lb 131.5 kg | +81 lb +36.7 kg | +126 lb +57.1 kg | +140 lb +63.5 kg | +171 lb +77.6 kg |
| 300 lb 136.1 kg | +83 lb +37.6 kg | +129 lb +58.5 kg | +144 lb +65.4 kg | +175 lb +79.4 kg |
How Women’s Dumbbell Deadlift and Trap Bar 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.
37.6 → 67.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the dumbbell deadlift standard. A plus sign means the trap bar deadlift standard is higher. A minus sign means the dumbbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +30 lb +13.6 kg | +50 lb +22.7 kg | +69 lb +31.3 kg | +83 lb +37.6 kg |
| 110 lb 49.9 kg | +32 lb +14.5 kg | +53 lb +24.1 kg | +73 lb +33.1 kg | +89 lb +40.3 kg |
| 120 lb 54.4 kg | +33 lb +15 kg | +57 lb +25.8 kg | +78 lb +35.4 kg | +94 lb +42.7 kg |
| 130 lb 59 kg | +36 lb +16.3 kg | +60 lb +27.2 kg | +82 lb +37.2 kg | +99 lb +44.9 kg |
| 140 lb 63.5 kg | +37 lb +16.8 kg | +63 lb +28.6 kg | +86 lb +39 kg | +104 lb +47.2 kg |
| 150 lb 68 kg | +39 lb +17.7 kg | +66 lb +29.9 kg | +90 lb +40.9 kg | +109 lb +49.5 kg |
| 160 lb 72.6 kg | +41 lb +18.6 kg | +69 lb +31.3 kg | +94 lb +42.6 kg | +114 lb +51.7 kg |
| 170 lb 77.1 kg | +43 lb +19.5 kg | +71 lb +32.2 kg | +98 lb +44.4 kg | +119 lb +54 kg |
| 180 lb 81.6 kg | +44 lb +20 kg | +74 lb +33.6 kg | +102 lb +46.3 kg | +123 lb +55.8 kg |
| 190 lb 86.2 kg | +45 lb +20.4 kg | +77 lb +34.9 kg | +105 lb +47.6 kg | +128 lb +58.1 kg |
| 200 lb 90.7 kg | +47 lb +21.3 kg | +80 lb +36.3 kg | +109 lb +49.4 kg | +132 lb +59.9 kg |
| 210 lb 95.3 kg | +48 lb +21.8 kg | +82 lb +37.2 kg | +113 lb +51.2 kg | +137 lb +62.1 kg |
| 220 lb 99.8 kg | +50 lb +22.7 kg | +85 lb +38.5 kg | +116 lb +52.6 kg | +141 lb +63.9 kg |
| 230 lb 104.3 kg | +52 lb +23.5 kg | +87 lb +39.4 kg | +119 lb +54 kg | +145 lb +65.8 kg |
| 240 lb 108.9 kg | +54 lb +24.5 kg | +91 lb +41.3 kg | +123 lb +55.8 kg | +149 lb +67.6 kg |
Dumbbell Deadlift and Trap Bar Deadlift Exercises Used by This Calculator
This calculator uses a bilateral dumbbell deadlift and a strict trap bar deadlift. Use a bilateral two-dumbbell deadlift and a strict strapless high-handle trap bar deadlift under each tool’s start, range, load, and lockout rules. Do not substitute Romanian, suitcase, single-leg, low-handle, bounced, hitched, partial, or squat-dominant variations.
Use two matched dumbbells and enter their combined weight
Start both dumbbells motionless on the floor or at a consistent below-knee depth, keep them close to the legs, and finish at full standing lockout. Enter the combined weight of both dumbbells, not the per-hand weight. Do not enter a barbell, trap-bar, Romanian, suitcase, single-leg, bounced, hitched, partial, or squat-dominant variation.
Use a strict, repeatable Trap Bar Deadlift
High-handle trap bar deadlift only. Strapless, neutral grip, from floor to lockout. Load entered is total external load on the trap bar. If reps > 1 are entered, 1RM is estimated using the Epley/Brzycki blend. No age adjustment applied; adult lifter standards (18–50). Percentiles are tier-anchored approximations, not precise population statistics. Enter total external weight. Keep the same equipment and setup when retesting.
Enter one recent Dumbbell Deadlift set and one recent Trap Bar Deadlift set
Enter each exercise’s total external load and a whole number from 1 to 12 strict repetitions. Combine both dumbbells for the dumbbell deadlift. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Deadlift — View the individual Dumbbell Deadlift standards and next strength-level target.
- Trap Bar Deadlift — View the individual Trap Bar Deadlift standards and next strength-level target.
- Barbell 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.
- Zercher Deadlift (From Floor) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.