Dumbbell High Pull vs Dumbbell Lateral Raise Strength Standards
Compare your dumbbell high pull and dumbbell lateral raise 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 High Pull and Weight per dumbbell for Dumbbell Lateral Raise. Use – Movement is performed using two dumbbells simultaneously and a bilateral dumbbell lateral raise with a stable upright torso, consistent elbow angle, both upper arms reaching at least shoulder height, and a controlled lowering phase. 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 High Pull vs Dumbbell Lateral Raise Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell high pull and dumbbell lateral raise 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 high pull and dumbbell lateral raise.
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 High Pull / Dumbbell Lateral Raise, 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 High Pull vs Dumbbell Lateral Raise Standards
How to read the table: The first number is Dumbbell High Pull; the second is Dumbbell Lateral Raise. 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 | 64 / 11 lb 29 / 5 kg | 101 / 18 lb 45.8 / 8.2 kg | 137 / 28 lb 62.1 / 12.7 kg | 174 / 40 lb 78.9 / 18.1 kg |
| 130 lb 59 kg | 68 / 12 lb 30.8 / 5.4 kg | 106 / 19 lb 48.1 / 8.6 kg | 144 / 30 lb 65.3 / 13.6 kg | 183 / 43 lb 83 / 19.5 kg |
| 140 lb 63.5 kg | 71 / 12 lb 32.2 / 5.4 kg | 112 / 20 lb 50.8 / 9.1 kg | 152 / 31 lb 68.9 / 14.1 kg | 193 / 45 lb 87.5 / 20.4 kg |
| 150 lb 68 kg | 74 / 13 lb 33.6 / 5.9 kg | 117 / 21 lb 53.1 / 9.5 kg | 159 / 32 lb 72.1 / 14.5 kg | 202 / 47 lb 91.6 / 21.3 kg |
| 160 lb 72.6 kg | 78 / 13 lb 35.4 / 5.9 kg | 122 / 22 lb 55.3 / 10 kg | 166 / 34 lb 75.3 / 15.4 kg | 210 / 49 lb 95.3 / 22.2 kg |
| 170 lb 77.1 kg | 81 / 14 lb 36.7 / 6.4 kg | 127 / 23 lb 57.6 / 10.4 kg | 173 / 35 lb 78.5 / 15.9 kg | 219 / 51 lb 99.3 / 23.1 kg |
| 180 lb 81.6 kg | 84 / 14 lb 38.1 / 6.4 kg | 132 / 24 lb 59.9 / 10.9 kg | 179 / 37 lb 81.2 / 16.8 kg | 228 / 53 lb 103.4 / 24 kg |
| 190 lb 86.2 kg | 87 / 15 lb 39.5 / 6.8 kg | 137 / 25 lb 62.1 / 11.3 kg | 186 / 38 lb 84.4 / 17.2 kg | 236 / 55 lb 107 / 24.9 kg |
| 200 lb 90.7 kg | 90 / 16 lb 40.8 / 7.3 kg | 142 / 26 lb 64.4 / 11.8 kg | 192 / 39 lb 87.1 / 17.7 kg | 244 / 57 lb 110.7 / 25.9 kg |
| 210 lb 95.3 kg | 93 / 16 lb 42.2 / 7.3 kg | 146 / 27 lb 66.2 / 12.2 kg | 199 / 41 lb 90.3 / 18.6 kg | 252 / 59 lb 114.3 / 26.8 kg |
| 220 lb 99.8 kg | 96 / 17 lb 43.5 / 7.7 kg | 151 / 28 lb 68.5 / 12.7 kg | 205 / 42 lb 93 / 19.1 kg | 260 / 61 lb 117.9 / 27.7 kg |
| 230 lb 104.3 kg | 99 / 17 lb 44.9 / 7.7 kg | 156 / 28 lb 70.8 / 12.7 kg | 211 / 43 lb 95.7 / 19.5 kg | 268 / 62 lb 121.6 / 28.1 kg |
| 240 lb 108.9 kg | 102 / 18 lb 46.3 / 8.2 kg | 160 / 29 lb 72.6 / 13.2 kg | 217 / 44 lb 98.4 / 20 kg | 276 / 64 lb 125.2 / 29 kg |
| 250 lb 113.4 kg | 104 / 18 lb 47.2 / 8.2 kg | 165 / 30 lb 74.8 / 13.6 kg | 223 / 46 lb 101.2 / 20.9 kg | 283 / 66 lb 128.4 / 29.9 kg |
| 260 lb 117.9 kg | 107 / 18 lb 48.5 / 8.2 kg | 169 / 31 lb 76.7 / 14.1 kg | 229 / 47 lb 103.9 / 21.3 kg | 291 / 68 lb 132 / 30.8 kg |
| 270 lb 122.5 kg | 110 / 19 lb 49.9 / 8.6 kg | 173 / 32 lb 78.5 / 14.5 kg | 235 / 48 lb 106.6 / 21.8 kg | 298 / 70 lb 135.2 / 31.8 kg |
| 280 lb 127 kg | 113 / 19 lb 51.3 / 8.6 kg | 177 / 32 lb 80.3 / 14.5 kg | 241 / 49 lb 109.3 / 22.2 kg | 306 / 71 lb 138.8 / 32.2 kg |
| 290 lb 131.5 kg | 115 / 20 lb 52.2 / 9.1 kg | 182 / 33 lb 82.6 / 15 kg | 247 / 50 lb 112 / 22.7 kg | 313 / 73 lb 142 / 33.1 kg |
| 300 lb 136.1 kg | 118 / 20 lb 53.5 / 9.1 kg | 186 / 34 lb 84.4 / 15.4 kg | 252 / 52 lb 114.3 / 23.6 kg | 320 / 75 lb 145.1 / 34 kg |
Women’s Dumbbell High Pull vs Dumbbell Lateral Raise Standards
How to read the table: The first number is Dumbbell High Pull; the second is Dumbbell Lateral Raise. 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 | 39 / 7 lb 17.7 / 3.2 kg | 62 / 11 lb 28.1 / 5 kg | 87 / 18 lb 39.5 / 8.2 kg | 112 / 25 lb 50.8 / 11.3 kg |
| 110 lb 49.9 kg | 41 / 7 lb 18.6 / 3.2 kg | 66 / 12 lb 29.9 / 5.4 kg | 93 / 19 lb 42.2 / 8.6 kg | 120 / 27 lb 54.4 / 12.2 kg |
| 120 lb 54.4 kg | 44 / 8 lb 20 / 3.6 kg | 70 / 13 lb 31.8 / 5.9 kg | 98 / 20 lb 44.5 / 9.1 kg | 127 / 28 lb 57.6 / 12.7 kg |
| 130 lb 59 kg | 46 / 8 lb 20.9 / 3.6 kg | 74 / 14 lb 33.6 / 6.4 kg | 104 / 21 lb 47.2 / 9.5 kg | 134 / 30 lb 60.8 / 13.6 kg |
| 140 lb 63.5 kg | 49 / 9 lb 22.2 / 4.1 kg | 77 / 14 lb 34.9 / 6.4 kg | 109 / 22 lb 49.4 / 10 kg | 140 / 32 lb 63.5 / 14.5 kg |
| 150 lb 68 kg | 51 / 9 lb 23.1 / 4.1 kg | 81 / 15 lb 36.7 / 6.8 kg | 114 / 23 lb 51.7 / 10.4 kg | 147 / 33 lb 66.7 / 15 kg |
| 160 lb 72.6 kg | 53 / 9 lb 24 / 4.1 kg | 85 / 16 lb 38.6 / 7.3 kg | 119 / 24 lb 54 / 10.9 kg | 153 / 34 lb 69.4 / 15.4 kg |
| 170 lb 77.1 kg | 55 / 10 lb 24.9 / 4.5 kg | 88 / 16 lb 39.9 / 7.3 kg | 124 / 25 lb 56.2 / 11.3 kg | 160 / 36 lb 72.6 / 16.3 kg |
| 180 lb 81.6 kg | 58 / 10 lb 26.3 / 4.5 kg | 91 / 17 lb 41.3 / 7.7 kg | 129 / 26 lb 58.5 / 11.8 kg | 166 / 37 lb 75.3 / 16.8 kg |
| 190 lb 86.2 kg | 60 / 11 lb 27.2 / 5 kg | 95 / 18 lb 43.1 / 8.2 kg | 133 / 27 lb 60.3 / 12.2 kg | 172 / 39 lb 78 / 17.7 kg |
| 200 lb 90.7 kg | 62 / 11 lb 28.1 / 5 kg | 98 / 18 lb 44.5 / 8.2 kg | 138 / 28 lb 62.6 / 12.7 kg | 178 / 40 lb 80.7 / 18.1 kg |
| 210 lb 95.3 kg | 64 / 11 lb 29 / 5 kg | 101 / 19 lb 45.8 / 8.6 kg | 143 / 29 lb 64.9 / 13.2 kg | 184 / 41 lb 83.5 / 18.6 kg |
| 220 lb 99.8 kg | 66 / 12 lb 29.9 / 5.4 kg | 105 / 19 lb 47.6 / 8.6 kg | 147 / 30 lb 66.7 / 13.6 kg | 190 / 43 lb 86.2 / 19.5 kg |
| 230 lb 104.3 kg | 68 / 12 lb 30.8 / 5.4 kg | 108 / 20 lb 49 / 9.1 kg | 152 / 31 lb 68.9 / 14.1 kg | 195 / 44 lb 88.5 / 20 kg |
| 240 lb 108.9 kg | 70 / 12 lb 31.8 / 5.4 kg | 111 / 21 lb 50.3 / 9.5 kg | 156 / 31 lb 70.8 / 14.1 kg | 201 / 45 lb 91.2 / 20.4 kg |
How Your Dumbbell High Pull vs Dumbbell Lateral Raise 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 high pull strength level
The standards use the sex-specific thresholds from the individual Dumbbell High Pull 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 dumbbell lateral raise strength level
The standards use the sex-specific bilateral dumbbell lateral raise thresholds from the individual 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 calculator first treats the set as two matched dumbbells, while the target rises more slowly than bodyweight.
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 high pull | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the dumbbell lateral raise | Use two-dumbbell load and adjust 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 High Pull and Dumbbell Lateral Raise 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 lateral raise standard is higher; below zero means the dumbbell high pull 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.
60.8 → 111.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell lateral raise standard minus the dumbbell high pull standard. A plus sign means the dumbbell lateral raise standard is higher. A minus sign means the dumbbell high pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −53 lb −24 kg | −83 lb −37.6 kg | −109 lb −49.4 kg | −134 lb −60.8 kg |
| 130 lb 59 kg | −56 lb −25.4 kg | −87 lb −39.5 kg | −114 lb −51.7 kg | −140 lb −63.5 kg |
| 140 lb 63.5 kg | −59 lb −26.8 kg | −92 lb −41.7 kg | −121 lb −54.8 kg | −148 lb −67.1 kg |
| 150 lb 68 kg | −61 lb −27.7 kg | −96 lb −43.6 kg | −127 lb −57.6 kg | −155 lb −70.3 kg |
| 160 lb 72.6 kg | −65 lb −29.5 kg | −100 lb −45.3 kg | −132 lb −59.9 kg | −161 lb −73.1 kg |
| 170 lb 77.1 kg | −67 lb −30.3 kg | −104 lb −47.2 kg | −138 lb −62.6 kg | −168 lb −76.2 kg |
| 180 lb 81.6 kg | −70 lb −31.7 kg | −108 lb −49 kg | −142 lb −64.4 kg | −175 lb −79.4 kg |
| 190 lb 86.2 kg | −72 lb −32.7 kg | −112 lb −50.8 kg | −148 lb −67.2 kg | −181 lb −82.1 kg |
| 200 lb 90.7 kg | −74 lb −33.5 kg | −116 lb −52.6 kg | −153 lb −69.4 kg | −187 lb −84.8 kg |
| 210 lb 95.3 kg | −77 lb −34.9 kg | −119 lb −54 kg | −158 lb −71.7 kg | −193 lb −87.5 kg |
| 220 lb 99.8 kg | −79 lb −35.8 kg | −123 lb −55.8 kg | −163 lb −73.9 kg | −199 lb −90.2 kg |
| 230 lb 104.3 kg | −82 lb −37.2 kg | −128 lb −58.1 kg | −168 lb −76.2 kg | −206 lb −93.5 kg |
| 240 lb 108.9 kg | −84 lb −38.1 kg | −131 lb −59.4 kg | −173 lb −78.4 kg | −212 lb −96.2 kg |
| 250 lb 113.4 kg | −86 lb −39 kg | −135 lb −61.2 kg | −177 lb −80.3 kg | −217 lb −98.5 kg |
| 260 lb 117.9 kg | −89 lb −40.3 kg | −138 lb −62.6 kg | −182 lb −82.6 kg | −223 lb −101.2 kg |
| 270 lb 122.5 kg | −91 lb −41.3 kg | −141 lb −64 kg | −187 lb −84.8 kg | −228 lb −103.4 kg |
| 280 lb 127 kg | −94 lb −42.7 kg | −145 lb −65.8 kg | −192 lb −87.1 kg | −235 lb −106.6 kg |
| 290 lb 131.5 kg | −95 lb −43.1 kg | −149 lb −67.6 kg | −197 lb −89.3 kg | −240 lb −108.9 kg |
| 300 lb 136.1 kg | −98 lb −44.4 kg | −152 lb −69 kg | −200 lb −90.7 kg | −245 lb −111.1 kg |
How Women’s Dumbbell High Pull and Dumbbell Lateral Raise Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
39.5 → 70.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell lateral raise standard minus the dumbbell high pull standard. A plus sign means the dumbbell lateral raise standard is higher. A minus sign means the dumbbell high pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −32 lb −14.5 kg | −51 lb −23.1 kg | −69 lb −31.3 kg | −87 lb −39.5 kg |
| 110 lb 49.9 kg | −34 lb −15.4 kg | −54 lb −24.5 kg | −74 lb −33.6 kg | −93 lb −42.2 kg |
| 120 lb 54.4 kg | −36 lb −16.4 kg | −57 lb −25.9 kg | −78 lb −35.4 kg | −99 lb −44.9 kg |
| 130 lb 59 kg | −38 lb −17.3 kg | −60 lb −27.2 kg | −83 lb −37.7 kg | −104 lb −47.2 kg |
| 140 lb 63.5 kg | −40 lb −18.1 kg | −63 lb −28.5 kg | −87 lb −39.4 kg | −108 lb −49 kg |
| 150 lb 68 kg | −42 lb −19 kg | −66 lb −29.9 kg | −91 lb −41.3 kg | −114 lb −51.7 kg |
| 160 lb 72.6 kg | −44 lb −19.9 kg | −69 lb −31.3 kg | −95 lb −43.1 kg | −119 lb −54 kg |
| 170 lb 77.1 kg | −45 lb −20.4 kg | −72 lb −32.6 kg | −99 lb −44.9 kg | −124 lb −56.3 kg |
| 180 lb 81.6 kg | −48 lb −21.8 kg | −74 lb −33.6 kg | −103 lb −46.7 kg | −129 lb −58.5 kg |
| 190 lb 86.2 kg | −49 lb −22.2 kg | −77 lb −34.9 kg | −106 lb −48.1 kg | −133 lb −60.3 kg |
| 200 lb 90.7 kg | −51 lb −23.1 kg | −80 lb −36.3 kg | −110 lb −49.9 kg | −138 lb −62.6 kg |
| 210 lb 95.3 kg | −53 lb −24 kg | −82 lb −37.2 kg | −114 lb −51.7 kg | −143 lb −64.9 kg |
| 220 lb 99.8 kg | −54 lb −24.5 kg | −86 lb −39 kg | −117 lb −53.1 kg | −147 lb −66.7 kg |
| 230 lb 104.3 kg | −56 lb −25.4 kg | −88 lb −39.9 kg | −121 lb −54.8 kg | −151 lb −68.5 kg |
| 240 lb 108.9 kg | −58 lb −26.4 kg | −90 lb −40.8 kg | −125 lb −56.7 kg | −156 lb −70.8 kg |
Dumbbell High Pull and Dumbbell Lateral Raise Exercises Used by This Calculator
This calculator uses a strict dumbbell high pull test and a strict bilateral dumbbell lateral raise. Use strict canonical Dumbbell High Pull and Dumbbell Lateral Raise tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell High Pull setup and load convention
– Movement is performed using two dumbbells simultaneously – Exercise begins from a dead stop or controlled hang position – Explosive hip extension must initiate the movement – Dumbbells must travel vertically close to the torso throughout the pull – Elbows must rise above the wrists at the top position – Dumbbells must reach at least lower chest height for the rep to count – Both dumbbells must move symmetrically with synchronized timing – Torso position must remain controlled without excessive backward lean – Knees and hips may extend explosively as part of the movement – Movement is classified as an explosive pull, not a strict upright row – Controlled lowering phase required between repetitions – No excessive swinging, looping, or outward dumbbell drift allowed – No jumping, push pressing, rebending of the knees, or overhead continuation allowed – No torso whip, exaggerated layback, or momentum-assisted arm lifting allowed – Feet must remain planted throughout the movement – Allowed equipment: dumbbells only – Disallowed variation 1: barbell high pulls – Disallowed variation 2: dumbbell snatches – Disallowed variation 3: dumbbell cleans – Disallowed variation 4: partial-range pulls that do not reach lower chest height – Disallowed variation 5: alternating single-arm dumbbell high pulls – Disallowed variation 6: swing-style reps using exaggerated momentum or looping dumbbell paths – Rep is complete when both dumbbells reach at least lower chest height under control with synchronized elbow position and stable torso alignment
Raise two matched dumbbells to shoulder height without momentum
Enter the weight of one dumbbell. Keep the torso upright and elbow angle consistent, raise both upper arms symmetrically to at least shoulder height, and lower under control. Do not enter combined pair weight, cable or machine raises, upright-row or front-raise hybrids, partial reps, swing reps, shrug-driven reps, or momentum-assisted reps.
Enter one recent Dumbbell High Pull result and one recent Dumbbell Lateral Raise result
Use each exercise’s canonical input: Weight of one dumbbell for Dumbbell High Pull and Weight per dumbbell for Dumbbell Lateral Raise.
Related Tools
- Dumbbell High Pull — View the individual Dumbbell High Pull standards and next strength-level target.
- Dumbbell Lateral Raise — View the individual Dumbbell Lateral Raise standards and next strength-level target.
- Alternating Dumbbell Snatch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Arnold Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Reverse Wrist Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.