Dumbbell Lateral Raise vs Dumbbell Tall Kneeling Shoulder Press Strength Standards
Compare your dumbbell lateral raise and dumbbell tall kneeling shoulder press 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 per dumbbell for Dumbbell Lateral Raise and Weight used for Dumbbell Tall Kneeling Shoulder Press. Use 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 and the entered weight for strict Dumbbell Tall Kneeling Shoulder Press. 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 Lateral Raise vs Dumbbell Tall Kneeling Shoulder Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell lateral raise and dumbbell tall kneeling shoulder press 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 lateral raise and dumbbell tall kneeling shoulder press.
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 Lateral Raise / Dumbbell Tall Kneeling Shoulder Press, 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 Lateral Raise vs Dumbbell Tall Kneeling Shoulder Press Standards
How to read the table: The first number is Dumbbell Lateral Raise; the second is Dumbbell Tall Kneeling Shoulder Press. 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 | 11 / 22 lb 5 / 10 kg | 18 / 34 lb 8.2 / 15.4 kg | 28 / 48 lb 12.7 / 21.8 kg | 40 / 64 lb 18.1 / 29 kg |
| 130 lb 59 kg | 12 / 23 lb 5.4 / 10.4 kg | 19 / 36 lb 8.6 / 16.3 kg | 30 / 50 lb 13.6 / 22.7 kg | 43 / 68 lb 19.5 / 30.8 kg |
| 140 lb 63.5 kg | 12 / 24 lb 5.4 / 10.9 kg | 20 / 38 lb 9.1 / 17.2 kg | 31 / 53 lb 14.1 / 24 kg | 45 / 71 lb 20.4 / 32.2 kg |
| 150 lb 68 kg | 13 / 26 lb 5.9 / 11.8 kg | 21 / 39 lb 9.5 / 17.7 kg | 32 / 56 lb 14.5 / 25.4 kg | 47 / 74 lb 21.3 / 33.6 kg |
| 160 lb 72.6 kg | 13 / 27 lb 5.9 / 12.2 kg | 22 / 41 lb 10 / 18.6 kg | 34 / 58 lb 15.4 / 26.3 kg | 49 / 78 lb 22.2 / 35.4 kg |
| 170 lb 77.1 kg | 14 / 28 lb 6.4 / 12.7 kg | 23 / 43 lb 10.4 / 19.5 kg | 35 / 60 lb 15.9 / 27.2 kg | 51 / 81 lb 23.1 / 36.7 kg |
| 180 lb 81.6 kg | 14 / 29 lb 6.4 / 13.2 kg | 24 / 44 lb 10.9 / 20 kg | 37 / 63 lb 16.8 / 28.6 kg | 53 / 84 lb 24 / 38.1 kg |
| 190 lb 86.2 kg | 15 / 30 lb 6.8 / 13.6 kg | 25 / 46 lb 11.3 / 20.9 kg | 38 / 65 lb 17.2 / 29.5 kg | 55 / 87 lb 24.9 / 39.5 kg |
| 200 lb 90.7 kg | 16 / 31 lb 7.3 / 14.1 kg | 26 / 48 lb 11.8 / 21.8 kg | 39 / 67 lb 17.7 / 30.4 kg | 57 / 90 lb 25.9 / 40.8 kg |
| 210 lb 95.3 kg | 16 / 32 lb 7.3 / 14.5 kg | 27 / 49 lb 12.2 / 22.2 kg | 41 / 69 lb 18.6 / 31.3 kg | 59 / 93 lb 26.8 / 42.2 kg |
| 220 lb 99.8 kg | 17 / 33 lb 7.7 / 15 kg | 28 / 51 lb 12.7 / 23.1 kg | 42 / 72 lb 19.1 / 32.7 kg | 61 / 96 lb 27.7 / 43.5 kg |
| 230 lb 104.3 kg | 17 / 34 lb 7.7 / 15.4 kg | 28 / 52 lb 12.7 / 23.6 kg | 43 / 74 lb 19.5 / 33.6 kg | 62 / 99 lb 28.1 / 44.9 kg |
| 240 lb 108.9 kg | 18 / 35 lb 8.2 / 15.9 kg | 29 / 54 lb 13.2 / 24.5 kg | 44 / 76 lb 20 / 34.5 kg | 64 / 102 lb 29 / 46.3 kg |
| 250 lb 113.4 kg | 18 / 36 lb 8.2 / 16.3 kg | 30 / 55 lb 13.6 / 24.9 kg | 46 / 78 lb 20.9 / 35.4 kg | 66 / 104 lb 29.9 / 47.2 kg |
| 260 lb 117.9 kg | 18 / 37 lb 8.2 / 16.8 kg | 31 / 57 lb 14.1 / 25.9 kg | 47 / 80 lb 21.3 / 36.3 kg | 68 / 107 lb 30.8 / 48.5 kg |
| 270 lb 122.5 kg | 19 / 38 lb 8.6 / 17.2 kg | 32 / 58 lb 14.5 / 26.3 kg | 48 / 82 lb 21.8 / 37.2 kg | 70 / 110 lb 31.8 / 49.9 kg |
| 280 lb 127 kg | 19 / 39 lb 8.6 / 17.7 kg | 32 / 60 lb 14.5 / 27.2 kg | 49 / 84 lb 22.2 / 38.1 kg | 71 / 113 lb 32.2 / 51.3 kg |
| 290 lb 131.5 kg | 20 / 40 lb 9.1 / 18.1 kg | 33 / 61 lb 15 / 27.7 kg | 50 / 86 lb 22.7 / 39 kg | 73 / 115 lb 33.1 / 52.2 kg |
| 300 lb 136.1 kg | 20 / 41 lb 9.1 / 18.6 kg | 34 / 62 lb 15.4 / 28.1 kg | 52 / 88 lb 23.6 / 39.9 kg | 75 / 118 lb 34 / 53.5 kg |
Women’s Dumbbell Lateral Raise vs Dumbbell Tall Kneeling Shoulder Press Standards
How to read the table: The first number is Dumbbell Lateral Raise; the second is Dumbbell Tall Kneeling Shoulder Press. 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 | 7 / 11 lb 3.2 / 5 kg | 11 / 18 lb 5 / 8.2 kg | 18 / 27 lb 8.2 / 12.2 kg | 25 / 37 lb 11.3 / 16.8 kg |
| 110 lb 49.9 kg | 7 / 12 lb 3.2 / 5.4 kg | 12 / 20 lb 5.4 / 9.1 kg | 19 / 28 lb 8.6 / 12.7 kg | 27 / 39 lb 12.2 / 17.7 kg |
| 120 lb 54.4 kg | 8 / 13 lb 3.6 / 5.9 kg | 13 / 21 lb 5.9 / 9.5 kg | 20 / 30 lb 9.1 / 13.6 kg | 28 / 41 lb 12.7 / 18.6 kg |
| 130 lb 59 kg | 8 / 14 lb 3.6 / 6.4 kg | 14 / 22 lb 6.4 / 10 kg | 21 / 32 lb 9.5 / 14.5 kg | 30 / 44 lb 13.6 / 20 kg |
| 140 lb 63.5 kg | 9 / 14 lb 4.1 / 6.4 kg | 14 / 23 lb 6.4 / 10.4 kg | 22 / 33 lb 10 / 15 kg | 32 / 46 lb 14.5 / 20.9 kg |
| 150 lb 68 kg | 9 / 15 lb 4.1 / 6.8 kg | 15 / 24 lb 6.8 / 10.9 kg | 23 / 35 lb 10.4 / 15.9 kg | 33 / 48 lb 15 / 21.8 kg |
| 160 lb 72.6 kg | 9 / 16 lb 4.1 / 7.3 kg | 16 / 25 lb 7.3 / 11.3 kg | 24 / 37 lb 10.9 / 16.8 kg | 34 / 50 lb 15.4 / 22.7 kg |
| 170 lb 77.1 kg | 10 / 16 lb 4.5 / 7.3 kg | 16 / 26 lb 7.3 / 11.8 kg | 25 / 38 lb 11.3 / 17.2 kg | 36 / 52 lb 16.3 / 23.6 kg |
| 180 lb 81.6 kg | 10 / 17 lb 4.5 / 7.7 kg | 17 / 27 lb 7.7 / 12.2 kg | 26 / 40 lb 11.8 / 18.1 kg | 37 / 54 lb 16.8 / 24.5 kg |
| 190 lb 86.2 kg | 11 / 18 lb 5 / 8.2 kg | 18 / 28 lb 8.2 / 12.7 kg | 27 / 41 lb 12.2 / 18.6 kg | 39 / 56 lb 17.7 / 25.4 kg |
| 200 lb 90.7 kg | 11 / 18 lb 5 / 8.2 kg | 18 / 29 lb 8.2 / 13.2 kg | 28 / 42 lb 12.7 / 19.1 kg | 40 / 58 lb 18.1 / 26.3 kg |
| 210 lb 95.3 kg | 11 / 19 lb 5 / 8.6 kg | 19 / 30 lb 8.6 / 13.6 kg | 29 / 44 lb 13.2 / 20 kg | 41 / 60 lb 18.6 / 27.2 kg |
| 220 lb 99.8 kg | 12 / 19 lb 5.4 / 8.6 kg | 19 / 31 lb 8.6 / 14.1 kg | 30 / 45 lb 13.6 / 20.4 kg | 43 / 62 lb 19.5 / 28.1 kg |
| 230 lb 104.3 kg | 12 / 20 lb 5.4 / 9.1 kg | 20 / 32 lb 9.1 / 14.5 kg | 31 / 47 lb 14.1 / 21.3 kg | 44 / 64 lb 20 / 29 kg |
| 240 lb 108.9 kg | 12 / 21 lb 5.4 / 9.5 kg | 21 / 33 lb 9.5 / 15 kg | 31 / 48 lb 14.1 / 21.8 kg | 45 / 66 lb 20.4 / 29.9 kg |
How Your Dumbbell Lateral Raise vs Dumbbell Tall Kneeling Shoulder Press 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 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.
3. Find the dumbbell tall kneeling shoulder press strength level
The standards use the sex-specific thresholds from the individual Dumbbell Tall Kneeling Shoulder Press 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 lateral raise | Use two-dumbbell load and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell tall kneeling shoulder press | 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 Lateral Raise and Dumbbell Tall Kneeling Shoulder Press 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 tall kneeling shoulder press standard is higher; below zero means the dumbbell lateral raise 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.
10.9 → 19.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell tall kneeling shoulder press standard minus the dumbbell lateral raise standard. A plus sign means the dumbbell tall kneeling shoulder press standard is higher. A minus sign means the dumbbell lateral raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +11 lb +5 kg | +16 lb +7.2 kg | +20 lb +9.1 kg | +24 lb +10.9 kg |
| 130 lb 59 kg | +11 lb +5 kg | +17 lb +7.7 kg | +20 lb +9.1 kg | +25 lb +11.3 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +18 lb +8.1 kg | +22 lb +9.9 kg | +26 lb +11.8 kg |
| 150 lb 68 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +24 lb +10.9 kg | +27 lb +12.3 kg |
| 160 lb 72.6 kg | +14 lb +6.3 kg | +19 lb +8.6 kg | +24 lb +10.9 kg | +29 lb +13.2 kg |
| 170 lb 77.1 kg | +14 lb +6.3 kg | +20 lb +9.1 kg | +25 lb +11.3 kg | +30 lb +13.6 kg |
| 180 lb 81.6 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +31 lb +14.1 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +21 lb +9.6 kg | +27 lb +12.3 kg | +32 lb +14.6 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +22 lb +10 kg | +28 lb +12.7 kg | +33 lb +14.9 kg |
| 210 lb 95.3 kg | +16 lb +7.2 kg | +22 lb +10 kg | +28 lb +12.7 kg | +34 lb +15.4 kg |
| 220 lb 99.8 kg | +16 lb +7.3 kg | +23 lb +10.4 kg | +30 lb +13.6 kg | +35 lb +15.8 kg |
| 230 lb 104.3 kg | +17 lb +7.7 kg | +24 lb +10.9 kg | +31 lb +14.1 kg | +37 lb +16.8 kg |
| 240 lb 108.9 kg | +17 lb +7.7 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +38 lb +17.3 kg |
| 250 lb 113.4 kg | +18 lb +8.1 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +38 lb +17.3 kg |
| 260 lb 117.9 kg | +19 lb +8.6 kg | +26 lb +11.8 kg | +33 lb +15 kg | +39 lb +17.7 kg |
| 270 lb 122.5 kg | +19 lb +8.6 kg | +26 lb +11.8 kg | +34 lb +15.4 kg | +40 lb +18.1 kg |
| 280 lb 127 kg | +20 lb +9.1 kg | +28 lb +12.7 kg | +35 lb +15.9 kg | +42 lb +19.1 kg |
| 290 lb 131.5 kg | +20 lb +9 kg | +28 lb +12.7 kg | +36 lb +16.3 kg | +42 lb +19.1 kg |
| 300 lb 136.1 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +36 lb +16.3 kg | +43 lb +19.5 kg |
How Women’s Dumbbell Lateral Raise and Dumbbell Tall Kneeling Shoulder Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5.5 → 9.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell tall kneeling shoulder press standard minus the dumbbell lateral raise standard. A plus sign means the dumbbell tall kneeling shoulder press standard is higher. A minus sign means the dumbbell lateral raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +4 lb +1.8 kg | +7 lb +3.2 kg | +9 lb +4 kg | +12 lb +5.5 kg |
| 110 lb 49.9 kg | +5 lb +2.2 kg | +8 lb +3.7 kg | +9 lb +4.1 kg | +12 lb +5.5 kg |
| 120 lb 54.4 kg | +5 lb +2.3 kg | +8 lb +3.6 kg | +10 lb +4.5 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +6 lb +2.8 kg | +8 lb +3.6 kg | +11 lb +5 kg | +14 lb +6.4 kg |
| 140 lb 63.5 kg | +5 lb +2.3 kg | +9 lb +4 kg | +11 lb +5 kg | +14 lb +6.4 kg |
| 150 lb 68 kg | +6 lb +2.7 kg | +9 lb +4.1 kg | +12 lb +5.5 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +7 lb +3.2 kg | +9 lb +4 kg | +13 lb +5.9 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | +6 lb +2.8 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +16 lb +7.3 kg |
| 180 lb 81.6 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +14 lb +6.3 kg | +17 lb +7.7 kg |
| 190 lb 86.2 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +14 lb +6.4 kg | +17 lb +7.7 kg |
| 200 lb 90.7 kg | +7 lb +3.2 kg | +11 lb +5 kg | +14 lb +6.4 kg | +18 lb +8.2 kg |
| 210 lb 95.3 kg | +8 lb +3.6 kg | +11 lb +5 kg | +15 lb +6.8 kg | +19 lb +8.6 kg |
| 220 lb 99.8 kg | +7 lb +3.2 kg | +12 lb +5.5 kg | +15 lb +6.8 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +16 lb +7.2 kg | +20 lb +9 kg |
| 240 lb 108.9 kg | +9 lb +4.1 kg | +12 lb +5.5 kg | +17 lb +7.7 kg | +21 lb +9.5 kg |
Dumbbell Lateral Raise and Dumbbell Tall Kneeling Shoulder Press Exercises Used by This Calculator
This calculator uses a strict bilateral dumbbell lateral raise and a strict dumbbell tall kneeling shoulder press test. Use strict canonical Dumbbell Lateral Raise and Dumbbell Tall Kneeling Shoulder Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use the canonical Dumbbell Tall Kneeling Shoulder Press setup and load convention
the entered weight for strict Dumbbell Tall Kneeling Shoulder Press valid Dumbbell Tall Kneeling Shoulder Press reps press both dumbbells from shoulder height to controlled overhead lockout, then lower to the same shoulder-height start and finish with a valid rep reaches overhead lockout with both dumbbells controlled while the lifter stays tall kneeling Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Dumbbell Lateral Raise result and one recent Dumbbell Tall Kneeling Shoulder Press result
Use each exercise’s canonical input: Weight per dumbbell for Dumbbell Lateral Raise and Weight used for Dumbbell Tall Kneeling Shoulder Press.
Related Tools
- Dumbbell Lateral Raise — View the individual Dumbbell Lateral Raise standards and next strength-level target.
- Dumbbell Tall Kneeling Shoulder Press — View the individual Dumbbell Tall Kneeling Shoulder Press standards and next strength-level target.
- Seated Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Standing Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Single Arm Dumbbell Overhead Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Push Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.