Dumbbell Pullover

Activated Muscles

Muscle Group	Muscles
Primary muscles	Latissimus Dorsi, Pectoralis Major (Chest)
Secondary muscles	Triceps Brachii, Teres Major
Stabilizer muscles	Core (Abdominals, Obliques), Erector Spinae (Lower Back)
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Latissimus Dorsi, Pectoralis Major (Chest)

Secondary muscles

Triceps Brachii, Teres Major

Stabilizer muscles

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

Grip muscles

Forearms (Flexors)

Dumbbell Pullover Average

Level
	12 kg (27 lbs)	6 kg (14 lbs)
	22 kg (48 lbs)	12 kg (26 lbs)
	35 kg (77 lbs)	20 kg (44 lbs)
	51 kg (113 lbs)	30 kg (67 lbs)
	70 kg (154 lbs)	42 kg (93 lbs)

Level

12 kg
(27 lbs)

6 kg
(14 lbs)

22 kg
(48 lbs)

12 kg
(26 lbs)

35 kg
(77 lbs)

20 kg
(44 lbs)

51 kg
(113 lbs)

30 kg
(67 lbs)

70 kg
(154 lbs)

42 kg
(93 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 Pullover 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	5	12	21	33	47
55	7	14	24	36	51
60	8	16	26	39	55
65	10	18	29	43	58
70	11	20	31	45	62
75	12	21	34	48	65
80	14	23	36	51	68
85	15	25	38	54	71
90	17	27	40	56	74
95	18	29	42	59	77
100	19	30	44	61	80
105	21	32	46	64	82
110	22	34	48	66	85
115	23	35	50	68	87
120	24	37	52	70	90
125	26	38	54	72	92
130	27	40	56	74	95
135	28	41	57	76	97
140	29	42	59	78	99

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	10	19	30	44	60
20	12	21	34	50	68
25	12	22	35	51	70
30	12	22	35	51	70
35	12	22	35	51	70
40	12	22	35	51	70
45	12	21	33	49	66
50	11	20	31	46	62
55	10	18	29	42	58
60	9	16	26	39	53
65	8	15	24	35	47
70	7	13	21	31	43
75	7	12	19	28	38
80	6	11	17	25	34
85	5	10	15	22	31
90	5	9	14	20	28

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	7	14	22	31
45	4	8	15	24	34
50	5	10	16	25	36
55	5	11	18	27	38
60	6	11	19	29	39
65	7	12	20	30	41
70	7	13	21	31	43
75	8	14	22	33	44
80	9	15	23	34	46
85	9	16	24	35	47
90	10	16	25	36	48
95	10	17	26	37	50
100	11	18	27	38	51
105	11	19	28	39	52
110	12	19	29	40	53
115	13	20	30	41	54
120	13	21	30	42	55

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	5	10	17	26	36
20	6	12	20	30	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	6	11	19	29	40
50	6	11	18	27	37
55	5	10	17	25	35
60	5	9	15	23	32
65	4	8	14	21	29
70	4	7	12	18	26
75	3	7	11	17	23
80	3	6	10	15	20
85	3	5	9	13	18
90	2	5	8	12	17

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	🔥 25-35 calories
Moderate	🔥 35-50 calories
Vigorous	🔥 50-70 calories
High-Intensity	🔥 70-90 calories

Intensity

Calories Burned

Light

🔥 25-35 calories

Moderate

🔥 35-50 calories

Vigorous

🔥 50-70 calories

High-Intensity

🔥 70-90 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 Pullover Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Dumbbell Pullover 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	5	12	21	33	47
55	7	14	24	36	51
60	8	16	26	39	55
65	10	18	29	43	58
70	11	20	31	45	62
75	12	21	34	48	65
80	14	23	36	51	68
85	15	25	38	54	71
90	17	27	40	56	74
95	18	29	42	59	77
100	19	30	44	61	80
105	21	32	46	64	82
110	22	34	48	66	85
115	23	35	50	68	87
120	24	37	52	70	90
125	26	38	54	72	92
130	27	40	56	74	95
135	28	41	57	76	97
140	29	42	59	78	99

Age
15	10	19	30	44	60
20	12	21	34	50	68
25	12	22	35	51	70
30	12	22	35	51	70
35	12	22	35	51	70
40	12	22	35	51	70
45	12	21	33	49	66
50	11	20	31	46	62
55	10	18	29	42	58
60	9	16	26	39	53
65	8	15	24	35	47
70	7	13	21	31	43
75	7	12	19	28	38
80	6	11	17	25	34
85	5	10	15	22	31
90	5	9	14	20	28

BW
40	3	7	14	22	31
45	4	8	15	24	34
50	5	10	16	25	36
55	5	11	18	27	38
60	6	11	19	29	39
65	7	12	20	30	41
70	7	13	21	31	43
75	8	14	22	33	44
80	9	15	23	34	46
85	9	16	24	35	47
90	10	16	25	36	48
95	10	17	26	37	50
100	11	18	27	38	51
105	11	19	28	39	52
110	12	19	29	40	53
115	13	20	30	41	54
120	13	21	30	42	55

Age
15	5	10	17	26	36
20	6	12	20	30	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	6	11	19	29	40
50	6	11	18	27	37
55	5	10	17	25	35
60	5	9	15	23	32
65	4	8	14	21	29
70	4	7	12	18	26
75	3	7	11	17	23
80	3	6	10	15	20
85	3	5	9	13	18
90	2	5	8	12	17

BW
50	5	12	21	33	47
55	7	14	24	36	51
60	8	16	26	39	55
65	10	18	29	43	58
70	11	20	31	45	62
75	12	21	34	48	65
80	14	23	36	51	68
85	15	25	38	54	71
90	17	27	40	56	74
95	18	29	42	59	77
100	19	30	44	61	80
105	21	32	46	64	82
110	22	34	48	66	85
115	23	35	50	68	87
120	24	37	52	70	90
125	26	38	54	72	92
130	27	40	56	74	95
135	28	41	57	76	97
140	29	42	59	78	99

Age
15	10	19	30	44	60
20	12	21	34	50	68
25	12	22	35	51	70
30	12	22	35	51	70
35	12	22	35	51	70
40	12	22	35	51	70
45	12	21	33	49	66
50	11	20	31	46	62
55	10	18	29	42	58
60	9	16	26	39	53
65	8	15	24	35	47
70	7	13	21	31	43
75	7	12	19	28	38
80	6	11	17	25	34
85	5	10	15	22	31
90	5	9	14	20	28

BW
40	3	7	14	22	31
45	4	8	15	24	34
50	5	10	16	25	36
55	5	11	18	27	38
60	6	11	19	29	39
65	7	12	20	30	41
70	7	13	21	31	43
75	8	14	22	33	44
80	9	15	23	34	46
85	9	16	24	35	47
90	10	16	25	36	48
95	10	17	26	37	50
100	11	18	27	38	51
105	11	19	28	39	52
110	12	19	29	40	53
115	13	20	30	41	54
120	13	21	30	42	55

Age
15	5	10	17	26	36
20	6	12	20	30	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	6	11	19	29	40
50	6	11	18	27	37
55	5	10	17	25	35
60	5	9	15	23	32
65	4	8	14	21	29
70	4	7	12	18	26
75	3	7	11	17	23
80	3	6	10	15	20
85	3	5	9	13	18
90	2	5	8	12	17

BW
50	5	12	21	33	47
55	7	14	24	36	51
60	8	16	26	39	55
65	10	18	29	43	58
70	11	20	31	45	62
75	12	21	34	48	65
80	14	23	36	51	68
85	15	25	38	54	71
90	17	27	40	56	74
95	18	29	42	59	77
100	19	30	44	61	80
105	21	32	46	64	82
110	22	34	48	66	85
115	23	35	50	68	87
120	24	37	52	70	90
125	26	38	54	72	92
130	27	40	56	74	95
135	28	41	57	76	97
140	29	42	59	78	99

Age
15	10	19	30	44	60
20	12	21	34	50	68
25	12	22	35	51	70
30	12	22	35	51	70
35	12	22	35	51	70
40	12	22	35	51	70
45	12	21	33	49	66
50	11	20	31	46	62
55	10	18	29	42	58
60	9	16	26	39	53
65	8	15	24	35	47
70	7	13	21	31	43
75	7	12	19	28	38
80	6	11	17	25	34
85	5	10	15	22	31
90	5	9	14	20	28

BW
40	3	7	14	22	31
45	4	8	15	24	34
50	5	10	16	25	36
55	5	11	18	27	38
60	6	11	19	29	39
65	7	12	20	30	41
70	7	13	21	31	43
75	8	14	22	33	44
80	9	15	23	34	46
85	9	16	24	35	47
90	10	16	25	36	48
95	10	17	26	37	50
100	11	18	27	38	51
105	11	19	28	39	52
110	12	19	29	40	53
115	13	20	30	41	54
120	13	21	30	42	55

Age
15	5	10	17	26	36
20	6	12	20	30	41
25	6	12	20	30	42
30	6	12	20	30	42
35	6	12	20	30	42
40	6	12	20	30	42
45	6	11	19	29	40
50	6	11	18	27	37
55	5	10	17	25	35
60	5	9	15	23	32
65	4	8	14	21	29
70	4	7	12	18	26
75	3	7	11	17	23
80	3	6	10	15	20
85	3	5	9	13	18
90	2	5	8	12	17