Dumbbell High Pull

Activated Muscles

Muscle Group	Muscles
Primary muscles	Trapezius, Deltoids (Posterior and Lateral Heads), Rhomboids
Secondary muscles	Latissimus Dorsi, Biceps Brachii, Forearms (Flexors)
Stabilizer muscles	Core (Abdominals, Obliques), Erector Spinae (Lower Back)
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Trapezius, Deltoids (Posterior and Lateral Heads), Rhomboids

Secondary muscles

Latissimus Dorsi, Biceps Brachii, Forearms (Flexors)

Stabilizer muscles

Core (Abdominals, Obliques), Erector Spinae (Lower Back)

Grip muscles

Forearms (Flexors)

Dumbbell High Pull Average

Level
	9 kg (20 lbs)	5 kg (11 lbs)
	17 kg (37 lbs)	9 kg (20 lbs)
	28 kg (61 lbs)	15 kg (33 lbs)
	42 kg (92 lbs)	23 kg (50 lbs)
	57 kg (127 lbs)	31 kg (68 lbs)

Level

9 kg
(20 lbs)

5 kg
(11 lbs)

17 kg
(37 lbs)

9 kg
(20 lbs)

28 kg
(61 lbs)

15 kg
(33 lbs)

42 kg
(92 lbs)

23 kg
(50 lbs)

57 kg
(127 lbs)

31 kg
(68 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Dumbbell High Pull Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	4	9	17	27	39
55	5	11	19	30	43
60	6	12	21	33	46
65	7	14	23	35	49
70	8	15	25	37	51
75	9	17	27	40	54
80	10	18	29	42	56
85	11	19	30	44	59
90	12	21	32	46	61
95	13	22	34	48	63
100	14	23	35	50	66
105	15	25	37	51	68
110	16	26	38	53	70
115	17	27	40	55	72
120	18	28	41	57	74
125	19	29	43	58	75
130	20	30	44	60	77
135	21	32	45	61	79
140	22	33	47	63	81

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	8	14	24	35	49
20	9	16	27	41	56
25	9	17	28	42	57
30	9	17	28	42	57
35	9	17	28	42	57
40	9	17	28	42	57
45	8	16	26	40	54
50	8	15	25	37	51
55	7	14	23	34	47
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	25	35
75	5	9	15	23	31
80	4	8	14	20	28
85	4	7	12	18	25
90	3	7	11	16	23

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	3	6	11	17	24
45	3	7	12	18	25
50	4	7	13	19	27
55	4	8	14	20	28
60	5	9	14	21	29
65	5	9	15	22	30
70	6	10	16	23	32
75	6	11	17	24	33
80	6	11	17	25	34
85	7	12	18	26	35
90	7	12	19	27	35
95	8	13	19	27	36
100	8	13	20	28	37
105	8	14	21	29	38
110	9	14	21	29	39
115	9	15	22	30	39
120	9	15	22	31	40

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	4	8	13	19	26
20	5	9	15	22	30
25	5	9	15	23	31
30	5	9	15	23	31
35	5	9	15	23	31
40	5	9	15	23	31
45	5	9	14	21	29
50	4	8	13	20	28
55	4	8	12	19	26
60	4	7	11	17	23
65	3	6	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	2	4	7	11	15
85	2	4	7	10	14
90	2	4	6	9	12

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 35-50 calories
Moderate	🔥 50-70 calories
Vigorous	🔥 70-90 calories
High-Intensity	🔥 90-110 calories

Intensity

Calories Burned

Light

🔥 35-50 calories

Moderate

🔥 50-70 calories

Vigorous

🔥 70-90 calories

High-Intensity

🔥 90-110 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Activated Muscles

Dumbbell High Pull Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Dumbbell High Pull Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	4	9	17	27	39
55	5	11	19	30	43
60	6	12	21	33	46
65	7	14	23	35	49
70	8	15	25	37	51
75	9	17	27	40	54
80	10	18	29	42	56
85	11	19	30	44	59
90	12	21	32	46	61
95	13	22	34	48	63
100	14	23	35	50	66
105	15	25	37	51	68
110	16	26	38	53	70
115	17	27	40	55	72
120	18	28	41	57	74
125	19	29	43	58	75
130	20	30	44	60	77
135	21	32	45	61	79
140	22	33	47	63	81

Age
15	8	14	24	35	49
20	9	16	27	41	56
25	9	17	28	42	57
30	9	17	28	42	57
35	9	17	28	42	57
40	9	17	28	42	57
45	8	16	26	40	54
50	8	15	25	37	51
55	7	14	23	34	47
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	25	35
75	5	9	15	23	31
80	4	8	14	20	28
85	4	7	12	18	25
90	3	7	11	16	23

BW
40	3	6	11	17	24
45	3	7	12	18	25
50	4	7	13	19	27
55	4	8	14	20	28
60	5	9	14	21	29
65	5	9	15	22	30
70	6	10	16	23	32
75	6	11	17	24	33
80	6	11	17	25	34
85	7	12	18	26	35
90	7	12	19	27	35
95	8	13	19	27	36
100	8	13	20	28	37
105	8	14	21	29	38
110	9	14	21	29	39
115	9	15	22	30	39
120	9	15	22	31	40

Age
15	4	8	13	19	26
20	5	9	15	22	30
25	5	9	15	23	31
30	5	9	15	23	31
35	5	9	15	23	31
40	5	9	15	23	31
45	5	9	14	21	29
50	4	8	13	20	28
55	4	8	12	19	26
60	4	7	11	17	23
65	3	6	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	2	4	7	11	15
85	2	4	7	10	14
90	2	4	6	9	12

BW
50	4	9	17	27	39
55	5	11	19	30	43
60	6	12	21	33	46
65	7	14	23	35	49
70	8	15	25	37	51
75	9	17	27	40	54
80	10	18	29	42	56
85	11	19	30	44	59
90	12	21	32	46	61
95	13	22	34	48	63
100	14	23	35	50	66
105	15	25	37	51	68
110	16	26	38	53	70
115	17	27	40	55	72
120	18	28	41	57	74
125	19	29	43	58	75
130	20	30	44	60	77
135	21	32	45	61	79
140	22	33	47	63	81

Age
15	8	14	24	35	49
20	9	16	27	41	56
25	9	17	28	42	57
30	9	17	28	42	57
35	9	17	28	42	57
40	9	17	28	42	57
45	8	16	26	40	54
50	8	15	25	37	51
55	7	14	23	34	47
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	25	35
75	5	9	15	23	31
80	4	8	14	20	28
85	4	7	12	18	25
90	3	7	11	16	23

BW
40	3	6	11	17	24
45	3	7	12	18	25
50	4	7	13	19	27
55	4	8	14	20	28
60	5	9	14	21	29
65	5	9	15	22	30
70	6	10	16	23	32
75	6	11	17	24	33
80	6	11	17	25	34
85	7	12	18	26	35
90	7	12	19	27	35
95	8	13	19	27	36
100	8	13	20	28	37
105	8	14	21	29	38
110	9	14	21	29	39
115	9	15	22	30	39
120	9	15	22	31	40

Age
15	4	8	13	19	26
20	5	9	15	22	30
25	5	9	15	23	31
30	5	9	15	23	31
35	5	9	15	23	31
40	5	9	15	23	31
45	5	9	14	21	29
50	4	8	13	20	28
55	4	8	12	19	26
60	4	7	11	17	23
65	3	6	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	2	4	7	11	15
85	2	4	7	10	14
90	2	4	6	9	12

BW
50	4	9	17	27	39
55	5	11	19	30	43
60	6	12	21	33	46
65	7	14	23	35	49
70	8	15	25	37	51
75	9	17	27	40	54
80	10	18	29	42	56
85	11	19	30	44	59
90	12	21	32	46	61
95	13	22	34	48	63
100	14	23	35	50	66
105	15	25	37	51	68
110	16	26	38	53	70
115	17	27	40	55	72
120	18	28	41	57	74
125	19	29	43	58	75
130	20	30	44	60	77
135	21	32	45	61	79
140	22	33	47	63	81

Age
15	8	14	24	35	49
20	9	16	27	41	56
25	9	17	28	42	57
30	9	17	28	42	57
35	9	17	28	42	57
40	9	17	28	42	57
45	8	16	26	40	54
50	8	15	25	37	51
55	7	14	23	34	47
60	7	13	21	31	43
65	6	11	19	28	39
70	5	10	17	25	35
75	5	9	15	23	31
80	4	8	14	20	28
85	4	7	12	18	25
90	3	7	11	16	23

BW
40	3	6	11	17	24
45	3	7	12	18	25
50	4	7	13	19	27
55	4	8	14	20	28
60	5	9	14	21	29
65	5	9	15	22	30
70	6	10	16	23	32
75	6	11	17	24	33
80	6	11	17	25	34
85	7	12	18	26	35
90	7	12	19	27	35
95	8	13	19	27	36
100	8	13	20	28	37
105	8	14	21	29	38
110	9	14	21	29	39
115	9	15	22	30	39
120	9	15	22	31	40

Age
15	4	8	13	19	26
20	5	9	15	22	30
25	5	9	15	23	31
30	5	9	15	23	31
35	5	9	15	23	31
40	5	9	15	23	31
45	5	9	14	21	29
50	4	8	13	20	28
55	4	8	12	19	26
60	4	7	11	17	23
65	3	6	10	15	21
70	3	6	9	14	19
75	3	5	8	12	17
80	2	4	7	11	15
85	2	4	7	10	14
90	2	4	6	9	12