Dumbbell Good Morning vs Barbell Deadlift Strength Standards
Compare your dumbbell good morning 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.
Use each exercise's canonical input: Weight of one dumbbell for Dumbbell Good Morning and Total barbell weight for Barbell Deadlift. Use the entered weight for strict Dumbbell Good Morning 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 Good Morning vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell good morning 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 good morning 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 Good Morning / 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 Good Morning vs Barbell Deadlift Standards
How to read the table: The first number is Dumbbell Good Morning; 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 | 59 / 252 lb 26.8 / 114.3 kg | 87 / 322 lb 39.5 / 146.1 kg | 120 / 371 lb 54.4 / 168.3 kg | 154 / 420 lb 69.9 / 190.5 kg |
| 130 lb 59 kg | 62 / 266 lb 28.1 / 120.7 kg | 92 / 339 lb 41.7 / 153.8 kg | 127 / 391 lb 57.6 / 177.4 kg | 162 / 443 lb 73.5 / 200.9 kg |
| 140 lb 63.5 kg | 65 / 279 lb 29.5 / 126.6 kg | 96 / 357 lb 43.5 / 161.9 kg | 133 / 411 lb 60.3 / 186.4 kg | 171 / 465 lb 77.6 / 210.9 kg |
| 150 lb 68 kg | 68 / 292 lb 30.8 / 132.4 kg | 101 / 373 lb 45.8 / 169.2 kg | 139 / 431 lb 63 / 195.5 kg | 179 / 487 lb 81.2 / 220.9 kg |
| 160 lb 72.6 kg | 71 / 305 lb 32.2 / 138.3 kg | 105 / 390 lb 47.6 / 176.9 kg | 145 / 449 lb 65.8 / 203.7 kg | 186 / 508 lb 84.4 / 230.4 kg |
| 170 lb 77.1 kg | 74 / 318 lb 33.6 / 144.2 kg | 110 / 406 lb 49.9 / 184.2 kg | 151 / 468 lb 68.5 / 212.3 kg | 194 / 529 lb 88 / 240 kg |
| 180 lb 81.6 kg | 77 / 330 lb 34.9 / 149.7 kg | 114 / 422 lb 51.7 / 191.4 kg | 157 / 486 lb 71.2 / 220.4 kg | 202 / 550 lb 91.6 / 249.5 kg |
| 190 lb 86.2 kg | 80 / 342 lb 36.3 / 155.1 kg | 118 / 437 lb 53.5 / 198.2 kg | 163 / 504 lb 73.9 / 228.6 kg | 209 / 570 lb 94.8 / 258.5 kg |
| 200 lb 90.7 kg | 83 / 354 lb 37.6 / 160.6 kg | 122 / 452 lb 55.3 / 205 kg | 169 / 522 lb 76.7 / 236.8 kg | 216 / 590 lb 98 / 267.6 kg |
| 210 lb 95.3 kg | 86 / 366 lb 39 / 166 kg | 126 / 467 lb 57.2 / 211.8 kg | 174 / 539 lb 78.9 / 244.5 kg | 223 / 609 lb 101.2 / 276.2 kg |
| 220 lb 99.8 kg | 88 / 377 lb 39.9 / 171 kg | 130 / 482 lb 59 / 218.6 kg | 180 / 556 lb 81.6 / 252.2 kg | 230 / 629 lb 104.3 / 285.3 kg |
| 230 lb 104.3 kg | 91 / 388 lb 41.3 / 176 kg | 134 / 496 lb 60.8 / 225 kg | 185 / 572 lb 83.9 / 259.5 kg | 237 / 647 lb 107.5 / 293.5 kg |
| 240 lb 108.9 kg | 93 / 400 lb 42.2 / 181.4 kg | 138 / 511 lb 62.6 / 231.8 kg | 190 / 589 lb 86.2 / 267.2 kg | 244 / 666 lb 110.7 / 302.1 kg |
| 250 lb 113.4 kg | 96 / 411 lb 43.5 / 186.4 kg | 142 / 525 lb 64.4 / 238.1 kg | 196 / 605 lb 88.9 / 274.4 kg | 251 / 684 lb 113.9 / 310.3 kg |
| 260 lb 117.9 kg | 99 / 422 lb 44.9 / 191.4 kg | 145 / 539 lb 65.8 / 244.5 kg | 201 / 621 lb 91.2 / 281.7 kg | 258 / 703 lb 117 / 318.9 kg |
| 270 lb 122.5 kg | 101 / 432 lb 45.8 / 196 kg | 149 / 552 lb 67.6 / 250.4 kg | 206 / 637 lb 93.4 / 288.9 kg | 264 / 720 lb 119.7 / 326.6 kg |
| 280 lb 127 kg | 104 / 443 lb 47.2 / 200.9 kg | 153 / 566 lb 69.4 / 256.7 kg | 211 / 653 lb 95.7 / 296.2 kg | 271 / 738 lb 122.9 / 334.8 kg |
| 290 lb 131.5 kg | 106 / 453 lb 48.1 / 205.5 kg | 156 / 579 lb 70.8 / 262.6 kg | 216 / 668 lb 98 / 303 kg | 277 / 756 lb 125.6 / 342.9 kg |
| 300 lb 136.1 kg | 108 / 464 lb 49 / 210.5 kg | 160 / 593 lb 72.6 / 269 kg | 221 / 683 lb 100.2 / 309.8 kg | 283 / 773 lb 128.4 / 350.6 kg |
Women’s Dumbbell Good Morning vs Barbell Deadlift Standards
How to read the table: The first number is Dumbbell Good Morning; 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 | 32 / 149 lb 14.5 / 67.6 kg | 50 / 201 lb 22.7 / 91.2 kg | 71 / 240 lb 32.2 / 108.9 kg | 94 / 275 lb 42.6 / 124.7 kg |
| 110 lb 49.9 kg | 34 / 159 lb 15.4 / 72.1 kg | 54 / 214 lb 24.5 / 97.1 kg | 76 / 256 lb 34.5 / 116.1 kg | 100 / 293 lb 45.4 / 132.9 kg |
| 120 lb 54.4 kg | 36 / 168 lb 16.3 / 76.2 kg | 57 / 227 lb 25.9 / 103 kg | 80 / 271 lb 36.3 / 122.9 kg | 106 / 310 lb 48.1 / 140.6 kg |
| 130 lb 59 kg | 38 / 177 lb 17.2 / 80.3 kg | 60 / 239 lb 27.2 / 108.4 kg | 85 / 286 lb 38.6 / 129.7 kg | 112 / 327 lb 50.8 / 148.3 kg |
| 140 lb 63.5 kg | 40 / 186 lb 18.1 / 84.4 kg | 63 / 251 lb 28.6 / 113.9 kg | 89 / 301 lb 40.4 / 136.5 kg | 117 / 344 lb 53.1 / 156 kg |
| 150 lb 68 kg | 42 / 195 lb 19.1 / 88.5 kg | 66 / 263 lb 29.9 / 119.3 kg | 93 / 315 lb 42.2 / 142.9 kg | 123 / 360 lb 55.8 / 163.3 kg |
| 160 lb 72.6 kg | 44 / 204 lb 20 / 92.5 kg | 69 / 275 lb 31.3 / 124.7 kg | 97 / 329 lb 44 / 149.2 kg | 128 / 376 lb 58.1 / 170.6 kg |
| 170 lb 77.1 kg | 46 / 212 lb 20.9 / 96.2 kg | 72 / 286 lb 32.7 / 129.7 kg | 101 / 342 lb 45.8 / 155.1 kg | 134 / 391 lb 60.8 / 177.4 kg |
| 180 lb 81.6 kg | 47 / 220 lb 21.3 / 99.8 kg | 75 / 297 lb 34 / 134.7 kg | 105 / 356 lb 47.6 / 161.5 kg | 139 / 407 lb 63 / 184.6 kg |
| 190 lb 86.2 kg | 49 / 228 lb 22.2 / 103.4 kg | 77 / 308 lb 34.9 / 139.7 kg | 109 / 369 lb 49.4 / 167.4 kg | 144 / 421 lb 65.3 / 191 kg |
| 200 lb 90.7 kg | 51 / 236 lb 23.1 / 107 kg | 80 / 319 lb 36.3 / 144.7 kg | 113 / 382 lb 51.3 / 173.3 kg | 149 / 436 lb 67.6 / 197.8 kg |
| 210 lb 95.3 kg | 53 / 244 lb 24 / 110.7 kg | 83 / 329 lb 37.6 / 149.2 kg | 116 / 394 lb 52.6 / 178.7 kg | 154 / 451 lb 69.9 / 204.6 kg |
| 220 lb 99.8 kg | 54 / 252 lb 24.5 / 114.3 kg | 85 / 340 lb 38.6 / 154.2 kg | 120 / 407 lb 54.4 / 184.6 kg | 159 / 465 lb 72.1 / 210.9 kg |
| 230 lb 104.3 kg | 56 / 259 lb 25.4 / 117.5 kg | 88 / 350 lb 39.9 / 158.8 kg | 124 / 419 lb 56.2 / 190.1 kg | 164 / 479 lb 74.4 / 217.3 kg |
| 240 lb 108.9 kg | 57 / 267 lb 25.9 / 121.1 kg | 90 / 360 lb 40.8 / 163.3 kg | 127 / 431 lb 57.6 / 195.5 kg | 168 / 492 lb 76.2 / 223.2 kg |
How Your Dumbbell Good Morning 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 good morning strength level
The standards use the sex-specific thresholds from the individual Dumbbell Good Morning 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.
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 good morning | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Good Morning 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 good morning 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.
120.6 → 222.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell good morning standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the dumbbell good morning standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +193 lb +87.5 kg | +235 lb +106.6 kg | +251 lb +113.9 kg | +266 lb +120.6 kg |
| 130 lb 59 kg | +204 lb +92.6 kg | +247 lb +112.1 kg | +264 lb +119.8 kg | +281 lb +127.4 kg |
| 140 lb 63.5 kg | +214 lb +97.1 kg | +261 lb +118.4 kg | +278 lb +126.1 kg | +294 lb +133.3 kg |
| 150 lb 68 kg | +224 lb +101.6 kg | +272 lb +123.4 kg | +292 lb +132.5 kg | +308 lb +139.7 kg |
| 160 lb 72.6 kg | +234 lb +106.1 kg | +285 lb +129.3 kg | +304 lb +137.9 kg | +322 lb +146 kg |
| 170 lb 77.1 kg | +244 lb +110.6 kg | +296 lb +134.3 kg | +317 lb +143.8 kg | +335 lb +152 kg |
| 180 lb 81.6 kg | +253 lb +114.8 kg | +308 lb +139.7 kg | +329 lb +149.2 kg | +348 lb +157.9 kg |
| 190 lb 86.2 kg | +262 lb +118.8 kg | +319 lb +144.7 kg | +341 lb +154.7 kg | +361 lb +163.7 kg |
| 200 lb 90.7 kg | +271 lb +123 kg | +330 lb +149.7 kg | +353 lb +160.1 kg | +374 lb +169.6 kg |
| 210 lb 95.3 kg | +280 lb +127 kg | +341 lb +154.6 kg | +365 lb +165.6 kg | +386 lb +175 kg |
| 220 lb 99.8 kg | +289 lb +131.1 kg | +352 lb +159.6 kg | +376 lb +170.6 kg | +399 lb +181 kg |
| 230 lb 104.3 kg | +297 lb +134.7 kg | +362 lb +164.2 kg | +387 lb +175.6 kg | +410 lb +186 kg |
| 240 lb 108.9 kg | +307 lb +139.2 kg | +373 lb +169.2 kg | +399 lb +181 kg | +422 lb +191.4 kg |
| 250 lb 113.4 kg | +315 lb +142.9 kg | +383 lb +173.7 kg | +409 lb +185.5 kg | +433 lb +196.4 kg |
| 260 lb 117.9 kg | +323 lb +146.5 kg | +394 lb +178.7 kg | +420 lb +190.5 kg | +445 lb +201.9 kg |
| 270 lb 122.5 kg | +331 lb +150.2 kg | +403 lb +182.8 kg | +431 lb +195.5 kg | +456 lb +206.9 kg |
| 280 lb 127 kg | +339 lb +153.7 kg | +413 lb +187.3 kg | +442 lb +200.5 kg | +467 lb +211.9 kg |
| 290 lb 131.5 kg | +347 lb +157.4 kg | +423 lb +191.8 kg | +452 lb +205 kg | +479 lb +217.3 kg |
| 300 lb 136.1 kg | +356 lb +161.5 kg | +433 lb +196.4 kg | +462 lb +209.6 kg | +490 lb +222.2 kg |
How Women’s Dumbbell Good Morning 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.
82.1 → 147 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the dumbbell good morning standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the dumbbell good morning standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +117 lb +53.1 kg | +151 lb +68.5 kg | +169 lb +76.7 kg | +181 lb +82.1 kg |
| 110 lb 49.9 kg | +125 lb +56.7 kg | +160 lb +72.6 kg | +180 lb +81.6 kg | +193 lb +87.5 kg |
| 120 lb 54.4 kg | +132 lb +59.9 kg | +170 lb +77.1 kg | +191 lb +86.6 kg | +204 lb +92.5 kg |
| 130 lb 59 kg | +139 lb +63.1 kg | +179 lb +81.2 kg | +201 lb +91.1 kg | +215 lb +97.5 kg |
| 140 lb 63.5 kg | +146 lb +66.3 kg | +188 lb +85.3 kg | +212 lb +96.1 kg | +227 lb +102.9 kg |
| 150 lb 68 kg | +153 lb +69.4 kg | +197 lb +89.4 kg | +222 lb +100.7 kg | +237 lb +107.5 kg |
| 160 lb 72.6 kg | +160 lb +72.5 kg | +206 lb +93.4 kg | +232 lb +105.2 kg | +248 lb +112.5 kg |
| 170 lb 77.1 kg | +166 lb +75.3 kg | +214 lb +97 kg | +241 lb +109.3 kg | +257 lb +116.6 kg |
| 180 lb 81.6 kg | +173 lb +78.5 kg | +222 lb +100.7 kg | +251 lb +113.9 kg | +268 lb +121.6 kg |
| 190 lb 86.2 kg | +179 lb +81.2 kg | +231 lb +104.8 kg | +260 lb +118 kg | +277 lb +125.7 kg |
| 200 lb 90.7 kg | +185 lb +83.9 kg | +239 lb +108.4 kg | +269 lb +122 kg | +287 lb +130.2 kg |
| 210 lb 95.3 kg | +191 lb +86.7 kg | +246 lb +111.6 kg | +278 lb +126.1 kg | +297 lb +134.7 kg |
| 220 lb 99.8 kg | +198 lb +89.8 kg | +255 lb +115.6 kg | +287 lb +130.2 kg | +306 lb +138.8 kg |
| 230 lb 104.3 kg | +203 lb +92.1 kg | +262 lb +118.9 kg | +295 lb +133.9 kg | +315 lb +142.9 kg |
| 240 lb 108.9 kg | +210 lb +95.2 kg | +270 lb +122.5 kg | +304 lb +137.9 kg | +324 lb +147 kg |
Dumbbell Good Morning and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict dumbbell good morning test and a conventional barbell deadlift. Use strict canonical Dumbbell Good Morning and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell Good Morning setup and load convention
the entered weight for strict Dumbbell Good Morning valid Dumbbell Good Morning reps The lifter must hinge at the hips under control to a consistent hamstring-limited depth, then return to standing by extending the hips. A valid finish requires upright hip extension and controlled posture without excessive backward lean or weight repositioning Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted 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 Good Morning result and one recent Barbell Deadlift result
Use each exercise’s canonical input: Weight of one dumbbell for Dumbbell Good Morning and Total barbell weight for Barbell Deadlift.
Related Tools
- Dumbbell Good Morning — View the individual Dumbbell Good Morning standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Dumbbell 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.
- Safety Bar Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.