Dumbbell Lateral Raise Standards for Men and Women (lb) - Strength Level (2023)

Table of Contents
Measured in lb Dumbbell Lateral Raise strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Male Dumbbell Lateral Raise Standards (lb) Entire Community How much should I be able to Dumbbell Lateral Raise? (lb) By Weight and Age How many sets and reps of Dumbbell Lateral Raise should I do? Female Dumbbell Lateral Raise Standards (lb) Entire Community How much should I be able to Dumbbell Lateral Raise? (lb) By Weight and Age How many sets and reps of Dumbbell Lateral Raise should I do? Rate Your Lifts Against Other People What do the strength standards mean? By Exercise Other Languages Videos

Dumbbell Lateral Raise Standards for Men and Women (lb) - Strength Level (7)

Measured in lb

Dumbbell Lateral Raise strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Pounds (lb)

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Kilograms (kg)

Our community Dumbbell Lateral Raise standards are based on 515,985 lifts by Strength Level users

Dumbbell Lateral Raise Standards for Men and Women (lb) - Strength Level (8)

How To

Male Dumbbell Lateral Raise Standards (lb)

Entire Community

Strength Level Weight
Beginner 8 lb
Novice 18 lb
Intermediate 34 lb
Advanced 54 lb
Elite 79 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.20x
Advanced 0.30x
Elite 0.45x

How much should I be able to Dumbbell Lateral Raise? (lb)

What is the average Dumbbell Lateral Raise? The average Dumbbell Lateral Raise weight for a male lifter is 34 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Lateral Raise? Male beginners should aim to lift 8 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 3 11 23 39 59
120 4 12 25 42 63
130 5 13 27 45 66
140 6 15 29 47 69
150 7 16 31 49 72
160 8 17 32 52 75
170 8 19 34 54 77
180 9 20 36 56 80
190 10 21 37 58 82
200 11 22 39 60 85
210 12 24 41 62 87
220 13 25 42 64 89
230 13 26 44 66 91
240 14 27 45 67 93
250 15 28 46 69 95
260 16 29 48 71 97
270 16 30 49 72 99
280 17 31 50 74 101
290 18 32 52 75 103
300 19 33 53 77 104
310 19 34 54 78 106
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Age Beg. Nov. Int. Adv. Elite
15 7 16 29 46 67
20 8 18 33 53 77
25 8 18 34 54 79
30 8 18 34 54 79
35 8 18 34 54 79
40 8 18 34 54 79
45 7 17 32 52 74
50 7 16 30 48 70
55 6 15 28 45 65
60 6 14 26 41 59
65 5 12 23 37 53
70 5 11 21 33 48
75 4 10 18 30 43
80 4 9 17 27 38
85 3 8 15 24 34
90 3 7 13 21 31

How many sets and reps of Dumbbell Lateral Raise should I do?

These are the most popular Dumbbell Lateral Raise workouts done by male lifters:

3x10 19%

3x12 14%

3x8 8%

4x10 7%

3x15 7%

4x12 5%

2x10 4%

4x8 3%

4x15 3%

2x12 3%

Rank Sets Reps Percent Workouts
1 3 10 19% 6078
2 3 12 14% 4561
3 3 8 8% 2513
4 4 10 7% 2305
5 3 15 7% 2282
6 4 12 5% 1756
7 2 10 4% 1285
8 4 8 3% 1035
9 4 15 3% 965
10 2 12 3% 905

Calculate Your Strength Level

Female Dumbbell Lateral Raise Standards (lb)

Entire Community

Strength Level Weight
Beginner 6 lb
Novice 12 lb
Intermediate 20 lb
Advanced 31 lb
Elite 44 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.15x
Advanced 0.20x
Elite 0.30x

How much should I be able to Dumbbell Lateral Raise? (lb)

What is the average Dumbbell Lateral Raise? The average Dumbbell Lateral Raise weight for a female lifter is 20 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Lateral Raise? Female beginners should aim to lift 6 lb (1RM) which is still impressive compared to the general population.

(Video) STOP doing LATERAL RAISES like this!

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 4 9 16 26 37
100 4 9 17 27 38
110 5 10 18 28 40
120 5 11 19 29 41
130 5 11 19 30 42
140 6 12 20 31 43
150 6 12 21 32 44
160 7 13 22 32 45
170 7 13 22 33 46
180 7 14 23 34 47
190 8 14 23 35 48
200 8 15 24 35 49
210 8 15 24 36 49
220 9 16 25 37 50
230 9 16 26 37 51
240 9 16 26 38 51
250 9 17 26 39 52
260 10 17 27 39 53
Age Beg. Nov. Int. Adv. Elite
15 5 10 17 26 37
20 6 11 20 30 42
25 6 12 20 31 44
30 6 12 20 31 44
35 6 12 20 31 44
40 6 12 20 31 44
45 5 11 19 29 41
50 5 10 18 28 39
55 5 10 17 26 36
60 4 9 15 23 33
65 4 8 14 21 30
70 3 7 12 19 27
75 3 6 11 17 24
80 3 6 10 15 21
85 2 5 9 14 19
90 2 5 8 12 17

How many sets and reps of Dumbbell Lateral Raise should I do?

These are the most popular Dumbbell Lateral Raise workouts done by female lifters:

3x10 24%

3x12 13%

3x8 10%

4x10 9%

3x15 7%

4x12 6%

2x10 4%

4x8 3%

(Video) Dumbbell Strength Standards That Will Build REAL MUSCLE

2x12 2%

4x15 2%

Rank Sets Reps Percent Workouts
1 3 10 24% 1466
2 3 12 13% 785
3 3 8 10% 578
4 4 10 9% 516
5 3 15 7% 435
6 4 12 6% 357
7 2 10 4% 219
8 4 8 3% 167
9 2 12 2% 143
10 4 15 2% 137

Calculate Your Strength Level

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

By Exercise

Bench Press 29,087,325 lifts
Squat 16,203,207 lifts
Deadlift 15,402,837 lifts
Shoulder Press 3,733,139 lifts
Dumbbell Bench Press 2,483,486 lifts
Pull Ups 2,380,233 lifts
Dumbbell Curl 1,874,666 lifts
Barbell Curl 1,627,229 lifts
Push Ups 1,365,692 lifts
Dumbbell Shoulder Press 1,299,863 lifts
Bent Over Row 1,286,070 lifts
Sled Leg Press 1,247,693 lifts

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