Dumbbell Lateral Raise vs Machine Lateral Raise Strength Standards
Compare your dumbbell lateral raise and machine 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.
For Dumbbell Lateral Raise, enter the weight of one matched dumbbell. For Machine Lateral Raise, enter the displayed bilateral machine resistance. Use a strict bilateral dumbbell lateral raise using matched dumbbells, a stable torso, shoulder-height range, and controlled repetitions and a strict bilateral machine lateral raise from a controlled lowered start to a controlled shoulder-height finish. 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 Machine Lateral Raise Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell lateral raise and machine 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 lateral raise and machine 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 Lateral Raise / Machine 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 Lateral Raise vs Machine Lateral Raise Standards
How to read the table: The first number is Dumbbell Lateral Raise; the second is Machine 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 | 11 / 25 lb 5 / 11.3 kg | 18 / 40 lb 8.2 / 18.1 kg | 28 / 62 lb 12.7 / 28.1 kg | 40 / 87 lb 18.1 / 39.5 kg |
| 130 lb 59 kg | 12 / 26 lb 5.4 / 11.8 kg | 19 / 43 lb 8.6 / 19.5 kg | 30 / 65 lb 13.6 / 29.5 kg | 43 / 92 lb 19.5 / 41.7 kg |
| 140 lb 63.5 kg | 12 / 28 lb 5.4 / 12.7 kg | 20 / 45 lb 9.1 / 20.4 kg | 31 / 69 lb 14.1 / 31.3 kg | 45 / 96 lb 20.4 / 43.5 kg |
| 150 lb 68 kg | 13 / 29 lb 5.9 / 13.2 kg | 21 / 47 lb 9.5 / 21.3 kg | 32 / 72 lb 14.5 / 32.7 kg | 47 / 101 lb 21.3 / 45.8 kg |
| 160 lb 72.6 kg | 13 / 30 lb 5.9 / 13.6 kg | 22 / 49 lb 10 / 22.2 kg | 34 / 75 lb 15.4 / 34 kg | 49 / 105 lb 22.2 / 47.6 kg |
| 170 lb 77.1 kg | 14 / 32 lb 6.4 / 14.5 kg | 23 / 51 lb 10.4 / 23.1 kg | 35 / 78 lb 15.9 / 35.4 kg | 51 / 110 lb 23.1 / 49.9 kg |
| 180 lb 81.6 kg | 14 / 33 lb 6.4 / 15 kg | 24 / 53 lb 10.9 / 24 kg | 37 / 81 lb 16.8 / 36.7 kg | 53 / 114 lb 24 / 51.7 kg |
| 190 lb 86.2 kg | 15 / 34 lb 6.8 / 15.4 kg | 25 / 55 lb 11.3 / 24.9 kg | 38 / 84 lb 17.2 / 38.1 kg | 55 / 118 lb 24.9 / 53.5 kg |
| 200 lb 90.7 kg | 16 / 35 lb 7.3 / 15.9 kg | 26 / 57 lb 11.8 / 25.9 kg | 39 / 87 lb 17.7 / 39.5 kg | 57 / 122 lb 25.9 / 55.3 kg |
| 210 lb 95.3 kg | 16 / 36 lb 7.3 / 16.3 kg | 27 / 59 lb 12.2 / 26.8 kg | 41 / 90 lb 18.6 / 40.8 kg | 59 / 126 lb 26.8 / 57.2 kg |
| 220 lb 99.8 kg | 17 / 37 lb 7.7 / 16.8 kg | 28 / 61 lb 12.7 / 27.7 kg | 42 / 93 lb 19.1 / 42.2 kg | 61 / 130 lb 27.7 / 59 kg |
| 230 lb 104.3 kg | 17 / 39 lb 7.7 / 17.7 kg | 28 / 62 lb 12.7 / 28.1 kg | 43 / 95 lb 19.5 / 43.1 kg | 62 / 134 lb 28.1 / 60.8 kg |
| 240 lb 108.9 kg | 18 / 40 lb 8.2 / 18.1 kg | 29 / 64 lb 13.2 / 29 kg | 44 / 98 lb 20 / 44.5 kg | 64 / 138 lb 29 / 62.6 kg |
| 250 lb 113.4 kg | 18 / 41 lb 8.2 / 18.6 kg | 30 / 66 lb 13.6 / 29.9 kg | 46 / 101 lb 20.9 / 45.8 kg | 66 / 142 lb 29.9 / 64.4 kg |
| 260 lb 117.9 kg | 18 / 42 lb 8.2 / 19.1 kg | 31 / 68 lb 14.1 / 30.8 kg | 47 / 104 lb 21.3 / 47.2 kg | 68 / 145 lb 30.8 / 65.8 kg |
| 270 lb 122.5 kg | 19 / 43 lb 8.6 / 19.5 kg | 32 / 70 lb 14.5 / 31.8 kg | 48 / 106 lb 21.8 / 48.1 kg | 70 / 149 lb 31.8 / 67.6 kg |
| 280 lb 127 kg | 19 / 44 lb 8.6 / 20 kg | 32 / 71 lb 14.5 / 32.2 kg | 49 / 109 lb 22.2 / 49.4 kg | 71 / 153 lb 32.2 / 69.4 kg |
| 290 lb 131.5 kg | 20 / 45 lb 9.1 / 20.4 kg | 33 / 73 lb 15 / 33.1 kg | 50 / 111 lb 22.7 / 50.3 kg | 73 / 156 lb 33.1 / 70.8 kg |
| 300 lb 136.1 kg | 20 / 46 lb 9.1 / 20.9 kg | 34 / 75 lb 15.4 / 34 kg | 52 / 114 lb 23.6 / 51.7 kg | 75 / 160 lb 34 / 72.6 kg |
Women’s Dumbbell Lateral Raise vs Machine Lateral Raise Standards
How to read the table: The first number is Dumbbell Lateral Raise; the second is Machine 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 | 7 / 13 lb 3.2 / 5.9 kg | 11 / 22 lb 5 / 10 kg | 18 / 34 lb 8.2 / 15.4 kg | 25 / 50 lb 11.3 / 22.7 kg |
| 110 lb 49.9 kg | 7 / 14 lb 3.2 / 6.4 kg | 12 / 24 lb 5.4 / 10.9 kg | 19 / 37 lb 8.6 / 16.8 kg | 27 / 53 lb 12.2 / 24 kg |
| 120 lb 54.4 kg | 8 / 15 lb 3.6 / 6.8 kg | 13 / 25 lb 5.9 / 11.3 kg | 20 / 39 lb 9.1 / 17.7 kg | 28 / 56 lb 12.7 / 25.4 kg |
| 130 lb 59 kg | 8 / 15 lb 3.6 / 6.8 kg | 14 / 26 lb 6.4 / 11.8 kg | 21 / 41 lb 9.5 / 18.6 kg | 30 / 59 lb 13.6 / 26.8 kg |
| 140 lb 63.5 kg | 9 / 16 lb 4.1 / 7.3 kg | 14 / 28 lb 6.4 / 12.7 kg | 22 / 43 lb 10 / 19.5 kg | 32 / 62 lb 14.5 / 28.1 kg |
| 150 lb 68 kg | 9 / 17 lb 4.1 / 7.7 kg | 15 / 29 lb 6.8 / 13.2 kg | 23 / 45 lb 10.4 / 20.4 kg | 33 / 65 lb 15 / 29.5 kg |
| 160 lb 72.6 kg | 9 / 18 lb 4.1 / 8.2 kg | 16 / 30 lb 7.3 / 13.6 kg | 24 / 47 lb 10.9 / 21.3 kg | 34 / 68 lb 15.4 / 30.8 kg |
| 170 lb 77.1 kg | 10 / 18 lb 4.5 / 8.2 kg | 16 / 32 lb 7.3 / 14.5 kg | 25 / 49 lb 11.3 / 22.2 kg | 36 / 71 lb 16.3 / 32.2 kg |
| 180 lb 81.6 kg | 10 / 19 lb 4.5 / 8.6 kg | 17 / 33 lb 7.7 / 15 kg | 26 / 51 lb 11.8 / 23.1 kg | 37 / 73 lb 16.8 / 33.1 kg |
| 190 lb 86.2 kg | 11 / 20 lb 5 / 9.1 kg | 18 / 34 lb 8.2 / 15.4 kg | 27 / 53 lb 12.2 / 24 kg | 39 / 76 lb 17.7 / 34.5 kg |
| 200 lb 90.7 kg | 11 / 21 lb 5 / 9.5 kg | 18 / 35 lb 8.2 / 15.9 kg | 28 / 55 lb 12.7 / 24.9 kg | 40 / 79 lb 18.1 / 35.8 kg |
| 210 lb 95.3 kg | 11 / 21 lb 5 / 9.5 kg | 19 / 36 lb 8.6 / 16.3 kg | 29 / 56 lb 13.2 / 25.4 kg | 41 / 81 lb 18.6 / 36.7 kg |
| 220 lb 99.8 kg | 12 / 22 lb 5.4 / 10 kg | 19 / 37 lb 8.6 / 16.8 kg | 30 / 58 lb 13.6 / 26.3 kg | 43 / 84 lb 19.5 / 38.1 kg |
| 230 lb 104.3 kg | 12 / 23 lb 5.4 / 10.4 kg | 20 / 39 lb 9.1 / 17.7 kg | 31 / 60 lb 14.1 / 27.2 kg | 44 / 86 lb 20 / 39 kg |
| 240 lb 108.9 kg | 12 / 23 lb 5.4 / 10.4 kg | 21 / 40 lb 9.5 / 18.1 kg | 31 / 62 lb 14.1 / 28.1 kg | 45 / 89 lb 20.4 / 40.4 kg |
How Your Dumbbell Lateral Raise vs Machine 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 lateral raise strength level
The standards use the sex-specific strength levels from the individual Dumbbell Lateral Raise 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.
3. Find the machine lateral raise strength level
The standards use the sex-specific strength levels from the individual Machine Lateral Raise 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 move more machine resistance 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 | Adjust dumbbell lateral raise targets to exact bodyweight with the two-thirds rule while preserving the per-dumbbell load convention. |
| Rate the machine lateral raise | Adjust bilateral machine lateral raise 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 Lateral Raise and Machine 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 machine lateral raise 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.
21.4 → 38.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the machine lateral raise standard minus the dumbbell lateral raise standard. A plus sign means the machine lateral raise standard is higher. A minus sign means the dumbbell lateral raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.3 kg | +22 lb +9.9 kg | +34 lb +15.4 kg | +47 lb +21.4 kg |
| 130 lb 59 kg | +14 lb +6.4 kg | +24 lb +10.9 kg | +35 lb +15.9 kg | +49 lb +22.2 kg |
| 140 lb 63.5 kg | +16 lb +7.3 kg | +25 lb +11.3 kg | +38 lb +17.2 kg | +51 lb +23.1 kg |
| 150 lb 68 kg | +16 lb +7.3 kg | +26 lb +11.8 kg | +40 lb +18.2 kg | +54 lb +24.5 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +27 lb +12.2 kg | +41 lb +18.6 kg | +56 lb +25.4 kg |
| 170 lb 77.1 kg | +18 lb +8.1 kg | +28 lb +12.7 kg | +43 lb +19.5 kg | +59 lb +26.8 kg |
| 180 lb 81.6 kg | +19 lb +8.6 kg | +29 lb +13.1 kg | +44 lb +19.9 kg | +61 lb +27.7 kg |
| 190 lb 86.2 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +46 lb +20.9 kg | +63 lb +28.6 kg |
| 200 lb 90.7 kg | +19 lb +8.6 kg | +31 lb +14.1 kg | +48 lb +21.8 kg | +65 lb +29.4 kg |
| 210 lb 95.3 kg | +20 lb +9 kg | +32 lb +14.6 kg | +49 lb +22.2 kg | +67 lb +30.4 kg |
| 220 lb 99.8 kg | +20 lb +9.1 kg | +33 lb +15 kg | +51 lb +23.1 kg | +69 lb +31.3 kg |
| 230 lb 104.3 kg | +22 lb +10 kg | +34 lb +15.4 kg | +52 lb +23.6 kg | +72 lb +32.7 kg |
| 240 lb 108.9 kg | +22 lb +9.9 kg | +35 lb +15.8 kg | +54 lb +24.5 kg | +74 lb +33.6 kg |
| 250 lb 113.4 kg | +23 lb +10.4 kg | +36 lb +16.3 kg | +55 lb +24.9 kg | +76 lb +34.5 kg |
| 260 lb 117.9 kg | +24 lb +10.9 kg | +37 lb +16.7 kg | +57 lb +25.9 kg | +77 lb +35 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +38 lb +17.3 kg | +58 lb +26.3 kg | +79 lb +35.8 kg |
| 280 lb 127 kg | +25 lb +11.4 kg | +39 lb +17.7 kg | +60 lb +27.2 kg | +82 lb +37.2 kg |
| 290 lb 131.5 kg | +25 lb +11.3 kg | +40 lb +18.1 kg | +61 lb +27.6 kg | +83 lb +37.7 kg |
| 300 lb 136.1 kg | +26 lb +11.8 kg | +41 lb +18.6 kg | +62 lb +28.1 kg | +85 lb +38.6 kg |
How Women’s Dumbbell Lateral Raise and Machine 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.
11.4 → 20 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the machine lateral raise standard minus the dumbbell lateral raise standard. A plus sign means the machine lateral raise standard is higher. A minus sign means the dumbbell lateral raise standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +6 lb +2.7 kg | +11 lb +5 kg | +16 lb +7.2 kg | +25 lb +11.4 kg |
| 110 lb 49.9 kg | +7 lb +3.2 kg | +12 lb +5.5 kg | +18 lb +8.2 kg | +26 lb +11.8 kg |
| 120 lb 54.4 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +28 lb +12.7 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +12 lb +5.4 kg | +20 lb +9.1 kg | +29 lb +13.2 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +14 lb +6.3 kg | +21 lb +9.5 kg | +30 lb +13.6 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +14 lb +6.4 kg | +22 lb +10 kg | +32 lb +14.5 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +14 lb +6.3 kg | +23 lb +10.4 kg | +34 lb +15.4 kg |
| 170 lb 77.1 kg | +8 lb +3.7 kg | +16 lb +7.2 kg | +24 lb +10.9 kg | +35 lb +15.9 kg |
| 180 lb 81.6 kg | +9 lb +4.1 kg | +16 lb +7.3 kg | +25 lb +11.3 kg | +36 lb +16.3 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +16 lb +7.2 kg | +26 lb +11.8 kg | +37 lb +16.8 kg |
| 200 lb 90.7 kg | +10 lb +4.5 kg | +17 lb +7.7 kg | +27 lb +12.2 kg | +39 lb +17.7 kg |
| 210 lb 95.3 kg | +10 lb +4.5 kg | +17 lb +7.7 kg | +27 lb +12.2 kg | +40 lb +18.1 kg |
| 220 lb 99.8 kg | +10 lb +4.6 kg | +18 lb +8.2 kg | +28 lb +12.7 kg | +41 lb +18.6 kg |
| 230 lb 104.3 kg | +11 lb +5 kg | +19 lb +8.6 kg | +29 lb +13.1 kg | +42 lb +19 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +19 lb +8.6 kg | +31 lb +14 kg | +44 lb +20 kg |
Dumbbell Lateral Raise and Machine Lateral Raise Exercises Used by This Calculator
This calculator uses a strict dumbbell lateral raise and a strict machine lateral raise. Use strict bilateral matched-dumbbell lateral raises and strict bilateral guided machine lateral raises under each tool’s load, posture, range, and finish rules. Do not substitute unilateral, leaning, cable, upright-row, reverse-fly, shoulder-press, partial, shrugged, bounced, or assisted reps.
Enter one dumbbell and raise without momentum
Enter the weight of one dumbbell, not the combined weight of both. Use matched dumbbells with a stable seated or standing torso. Raise the upper arms to shoulder-height range and lower under control. Do not count torso swing, hip drive, knee dip, leg drive, excessive shrugging, upright-row mechanics, partial reps, or uncontrolled drops.
Enter the bilateral machine resistance
Use the same dedicated lateral-raise machine, seat, pad or handle setup, and range. Enter selected or loaded bilateral resistance, raise through the guided lateral path to a controlled top, and return under control. Do not count torso heave, hip lift, excessive shrugging, pad or stack bounce, partial range, forced reps, or other shoulder exercises.
Enter one recent Dumbbell Lateral Raise set and one recent Machine Lateral Raise set
Enter per-dumbbell weight for the free-weight raise and displayed bilateral resistance for the machine raise, each with a whole number from 1 to 12 strict repetitions. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Lateral Raise — View the individual Dumbbell Lateral Raise standards and next strength-level target.
- Machine Lateral Raise — View the individual Machine Lateral Raise standards and next strength-level target.
- Machine Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Upright Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.