Dumbbell Lunge vs Dumbbell Cyclist Squat
Compare your dumbbell lunge and dumbbell cyclist squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. For the second exercise, squat down through a controlled knee-forward range, then stand back to full extension without losing heel-elevated position. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Dumbbell Cyclist Squat Strength Standards
The paired standards below show what the dumbbell lunge and dumbbell cyclist squat each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Dumbbell Lunge / Dumbbell Cyclist Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Dumbbell Lunge vs Dumbbell Cyclist Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Dumbbell Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 171 lb77.6 kg |
| Dumbbell Cyclist Squat | 90 lb40.8 kg | 129 lb58.5 kg | 174 lb78.9 kg | 221 lb100.2 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Dumbbell Cyclist Squat | 95 lb43.1 kg | 136 lb61.7 kg | 183 lb83 kg | 233 lb105.7 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Dumbbell Cyclist Squat | 100 lb45.4 kg | 143 lb64.9 kg | 193 lb87.5 kg | 245 lb111.1 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Dumbbell Cyclist Squat | 104 lb47.2 kg | 149 lb67.6 kg | 202 lb91.6 kg | 256 lb116.1 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Dumbbell Cyclist Squat | 109 lb49.4 kg | 156 lb70.8 kg | 210 lb95.3 kg | 268 lb121.6 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Dumbbell Cyclist Squat | 113 lb51.3 kg | 162 lb73.5 kg | 219 lb99.3 kg | 279 lb126.6 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Dumbbell Cyclist Squat | 118 lb53.5 kg | 169 lb76.7 kg | 228 lb103.4 kg | 289 lb131.1 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Dumbbell Cyclist Squat | 122 lb55.3 kg | 175 lb79.4 kg | 236 lb107 kg | 300 lb136.1 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Dumbbell Cyclist Squat | 126 lb57.2 kg | 181 lb82.1 kg | 244 lb110.7 kg | 310 lb140.6 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Dumbbell Cyclist Squat | 130 lb59 kg | 187 lb84.8 kg | 252 lb114.3 kg | 321 lb145.6 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Dumbbell Cyclist Squat | 135 lb61.2 kg | 193 lb87.5 kg | 260 lb117.9 kg | 331 lb150.1 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Dumbbell Cyclist Squat | 139 lb63 kg | 199 lb90.3 kg | 268 lb121.6 kg | 341 lb154.7 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Dumbbell Cyclist Squat | 143 lb64.9 kg | 204 lb92.5 kg | 276 lb125.2 kg | 351 lb159.2 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Dumbbell Cyclist Squat | 146 lb66.2 kg | 210 lb95.3 kg | 283 lb128.4 kg | 360 lb163.3 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Dumbbell Cyclist Squat | 150 lb68 kg | 216 lb98 kg | 291 lb132 kg | 370 lb167.8 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Dumbbell Cyclist Squat | 154 lb69.9 kg | 221 lb100.2 kg | 298 lb135.2 kg | 379 lb171.9 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Dumbbell Cyclist Squat | 158 lb71.7 kg | 227 lb103 kg | 306 lb138.8 kg | 388 lb176 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Dumbbell Cyclist Squat | 162 lb73.5 kg | 232 lb105.2 kg | 313 lb142 kg | 398 lb180.5 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Dumbbell Cyclist Squat | 165 lb74.8 kg | 237 lb107.5 kg | 320 lb145.1 kg | 407 lb184.6 kg |
Women’s Dumbbell Lunge vs Dumbbell Cyclist Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Dumbbell Lunge | 38 lb17.2 kg | 57 lb25.9 kg | 82 lb37.2 kg | 112 lb50.8 kg |
| Dumbbell Cyclist Squat | 50 lb22.7 kg | 76 lb34.5 kg | 105 lb47.6 kg | 137 lb62.1 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Dumbbell Cyclist Squat | 54 lb24.5 kg | 81 lb36.7 kg | 112 lb50.8 kg | 146 lb66.2 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Dumbbell Cyclist Squat | 57 lb25.9 kg | 85 lb38.6 kg | 119 lb54 kg | 155 lb70.3 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Dumbbell Cyclist Squat | 60 lb27.2 kg | 90 lb40.8 kg | 125 lb56.7 kg | 164 lb74.4 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Dumbbell Cyclist Squat | 63 lb28.6 kg | 95 lb43.1 kg | 132 lb59.9 kg | 172 lb78 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Dumbbell Cyclist Squat | 66 lb29.9 kg | 99 lb44.9 kg | 138 lb62.6 kg | 180 lb81.6 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Dumbbell Cyclist Squat | 69 lb31.3 kg | 103 lb46.7 kg | 144 lb65.3 kg | 188 lb85.3 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Dumbbell Cyclist Squat | 72 lb32.7 kg | 108 lb49 kg | 150 lb68 kg | 196 lb88.9 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Dumbbell Cyclist Squat | 75 lb34 kg | 112 lb50.8 kg | 156 lb70.8 kg | 203 lb92.1 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Dumbbell Cyclist Squat | 77 lb34.9 kg | 116 lb52.6 kg | 162 lb73.5 kg | 211 lb95.7 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Dumbbell Cyclist Squat | 80 lb36.3 kg | 120 lb54.4 kg | 167 lb75.7 kg | 218 lb98.9 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Dumbbell Cyclist Squat | 83 lb37.6 kg | 124 lb56.2 kg | 173 lb78.5 kg | 225 lb102.1 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Dumbbell Cyclist Squat | 85 lb38.6 kg | 128 lb58.1 kg | 178 lb80.7 kg | 232 lb105.2 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Dumbbell Cyclist Squat | 88 lb39.9 kg | 132 lb59.9 kg | 184 lb83.5 kg | 239 lb108.4 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Dumbbell Cyclist Squat | 90 lb40.8 kg | 135 lb61.2 kg | 189 lb85.7 kg | 246 lb111.6 kg |
How Your Dumbbell Lunge vs Dumbbell Cyclist Squat Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Dumbbell Lunge and Dumbbell Cyclist Squat sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the dumbbell lunge strength level
The dumbbell lunge rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lunge more load without requiring strength to increase pound for pound.
3. Find the dumbbell cyclist squat strength level
The dumbbell cyclist squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the dumbbell cyclist squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Dumbbell Lunge and Dumbbell Cyclist Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
22.6 → 41.7 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Cyclist Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell Cyclist Squat standard is higher, and below zero means the Dumbbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Dumbbell Lunge and Dumbbell Cyclist Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Dumbbell Cyclist Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
11.3 → 20.4 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Cyclist Squat standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Dumbbell Cyclist Squat standard is higher, and below zero means the Dumbbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Dumbbell Lunge and Dumbbell Cyclist Squat Exercises Used by This Calculator
Valid results depend on using the specified dumbbell lunge and dumbbell cyclist squat technique and load convention. Use strict, repeatable Dumbbell Lunge and Dumbbell Cyclist Squat tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. Do not enter per-hand load, stationary split squats, walking or Bulgarian lunges, support, bounce, partial reps, or substitutions.
Use the Dumbbell Cyclist Squat setup and load convention
The entered weight for strict Dumbbell Cyclist Squat. Valid Dumbbell Cyclist Squat reps. Squat down through a controlled knee-forward range, then stand back to full extension without losing heel-elevated position. A valid finish requires full standing extension, controlled dumbbells, and consistent heel-elevated stance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Lunge result and one recent Dumbbell Cyclist Squat result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Dumbbell Cyclist Squat — View the individual Dumbbell Cyclist Squat standards and next strength-level target.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Reverse Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Cyclist Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.