Dumbbell Bench Pull

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Latissimus Dorsi, Trapezius
Secondary Muscles	Deltoids, Bicep
Stabilizer Muscles	Rectus Abdominis, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Latissimus Dorsi, Trapezius

Secondary Muscles

Deltoids, Bicep

Stabilizer Muscles

Rectus Abdominis, Erector Spinae

Grip Muscles

Forearm Flexors

Dumbbell Bench Pull Average Weight [1RM]

Level
Beg.	11 kg (24 lbs)	5 kg (12 lbs)
Nov.	22 kg (49 lbs)	10 kg (22 lbs)
Int.	39 kg (86 lbs)	17 kg (37 lbs)
Adv.	60 kg (132 lbs)	25 kg (56 lbs)
Pro	84 kg (185 lbs)	35 kg (77 lbs)

Level

Beg.

11 kg
(24 lbs)

5 kg
(12 lbs)

Nov.

22 kg
(49 lbs)

10 kg
(22 lbs)

Int.

39 kg
(86 lbs)

17 kg
(37 lbs)

Adv.

60 kg
(132 lbs)

25 kg
(56 lbs)

Pro

84 kg
(185 lbs)

35 kg
(77 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell Bench Pull Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	14	27	44	64
55	6	15	29	47	68
60	7	17	31	49	71
65	8	18	33	52	74
70	9	20	35	54	77
75	10	21	37	57	80
80	11	23	39	59	82
85	12	24	40	61	85
90	13	25	42	63	87
95	14	26	44	65	89
100	15	28	45	67	92
105	16	29	47	69	94
110	17	30	48	70	96
115	17	31	49	72	98
120	18	32	51	74	100
125	19	33	52	75	101
130	20	34	53	77	103
135	21	35	55	78	105
140	21	36	56	80	107

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	19	33	51	72
20	11	22	38	58	82
25	11	22	39	60	84
30	11	22	39	60	84
35	11	22	39	60	84
40	11	22	39	60	84
45	10	21	37	57	80
50	10	20	35	53	75
55	9	18	32	49	69
60	8	17	29	45	63
65	7	15	26	41	57
70	7	14	24	36	51
75	6	12	21	33	46
80	5	11	19	29	41
85	5	10	17	26	37
90	4	9	15	24	33

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	7	12	19	28
45	4	8	13	21	29
50	4	8	14	22	31
55	5	9	15	23	32
60	5	10	16	24	33
65	6	10	17	25	35
70	6	11	18	26	36
75	7	12	19	27	37
80	7	12	19	28	38
85	7	13	20	29	39
90	8	13	21	30	40
95	8	14	21	30	41
100	9	14	22	31	42
105	9	15	23	32	42
110	9	15	23	33	43
115	10	16	24	33	44
120	10	16	24	34	45

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	9	14	22	30
20	5	10	17	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	23	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	6	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

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.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

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.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-40 Calories
Medium	🔥 40-60 Calories
Hard	🔥 60-80 Calories
Max	🔥 80-100 Calories

Intensity

Calories Burned

Easy

🔥 25-40 Calories

Medium

🔥 40-60 Calories

Hard

🔥 60-80 Calories

Max

🔥 80-100 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：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Dumbbell Bench Pull Average Weight [1RM]

Dumbbell Bench Pull Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	14	27	44	64
55	6	15	29	47	68
60	7	17	31	49	71
65	8	18	33	52	74
70	9	20	35	54	77
75	10	21	37	57	80
80	11	23	39	59	82
85	12	24	40	61	85
90	13	25	42	63	87
95	14	26	44	65	89
100	15	28	45	67	92
105	16	29	47	69	94
110	17	30	48	70	96
115	17	31	49	72	98
120	18	32	51	74	100
125	19	33	52	75	101
130	20	34	53	77	103
135	21	35	55	78	105
140	21	36	56	80	107

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	19	33	51	72
20	11	22	38	58	82
25	11	22	39	60	84
30	11	22	39	60	84
35	11	22	39	60	84
40	11	22	39	60	84
45	10	21	37	57	80
50	10	20	35	53	75
55	9	18	32	49	69
60	8	17	29	45	63
65	7	15	26	41	57
70	7	14	24	36	51
75	6	12	21	33	46
80	5	11	19	29	41
85	5	10	17	26	37
90	4	9	15	24	33

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	7	12	19	28
45	4	8	13	21	29
50	4	8	14	22	31
55	5	9	15	23	32
60	5	10	16	24	33
65	6	10	17	25	35
70	6	11	18	26	36
75	7	12	19	27	37
80	7	12	19	28	38
85	7	13	20	29	39
90	8	13	21	30	40
95	8	14	21	30	41
100	9	14	22	31	42
105	9	15	23	32	42
110	9	15	23	33	43
115	10	16	24	33	44
120	10	16	24	34	45

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	9	14	22	30
20	5	10	17	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	23	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	6	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	14	27	44	64
55	6	15	29	47	68
60	7	17	31	49	71
65	8	18	33	52	74
70	9	20	35	54	77
75	10	21	37	57	80
80	11	23	39	59	82
85	12	24	40	61	85
90	13	25	42	63	87
95	14	26	44	65	89
100	15	28	45	67	92
105	16	29	47	69	94
110	17	30	48	70	96
115	17	31	49	72	98
120	18	32	51	74	100
125	19	33	52	75	101
130	20	34	53	77	103
135	21	35	55	78	105
140	21	36	56	80	107

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	19	33	51	72
20	11	22	38	58	82
25	11	22	39	60	84
30	11	22	39	60	84
35	11	22	39	60	84
40	11	22	39	60	84
45	10	21	37	57	80
50	10	20	35	53	75
55	9	18	32	49	69
60	8	17	29	45	63
65	7	15	26	41	57
70	7	14	24	36	51
75	6	12	21	33	46
80	5	11	19	29	41
85	5	10	17	26	37
90	4	9	15	24	33

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	7	12	19	28
45	4	8	13	21	29
50	4	8	14	22	31
55	5	9	15	23	32
60	5	10	16	24	33
65	6	10	17	25	35
70	6	11	18	26	36
75	7	12	19	27	37
80	7	12	19	28	38
85	7	13	20	29	39
90	8	13	21	30	40
95	8	14	21	30	41
100	9	14	22	31	42
105	9	15	23	32	42
110	9	15	23	33	43
115	10	16	24	33	44
120	10	16	24	34	45

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	9	14	22	30
20	5	10	17	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	23	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	6	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14

BW	Beg.	Nov.	Int.	Adv.	Pro
50	5	14	27	44	64
55	6	15	29	47	68
60	7	17	31	49	71
65	8	18	33	52	74
70	9	20	35	54	77
75	10	21	37	57	80
80	11	23	39	59	82
85	12	24	40	61	85
90	13	25	42	63	87
95	14	26	44	65	89
100	15	28	45	67	92
105	16	29	47	69	94
110	17	30	48	70	96
115	17	31	49	72	98
120	18	32	51	74	100
125	19	33	52	75	101
130	20	34	53	77	103
135	21	35	55	78	105
140	21	36	56	80	107

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	19	33	51	72
20	11	22	38	58	82
25	11	22	39	60	84
30	11	22	39	60	84
35	11	22	39	60	84
40	11	22	39	60	84
45	10	21	37	57	80
50	10	20	35	53	75
55	9	18	32	49	69
60	8	17	29	45	63
65	7	15	26	41	57
70	7	14	24	36	51
75	6	12	21	33	46
80	5	11	19	29	41
85	5	10	17	26	37
90	4	9	15	24	33

BW	Beg.	Nov.	Int.	Adv.	Pro
40	3	7	12	19	28
45	4	8	13	21	29
50	4	8	14	22	31
55	5	9	15	23	32
60	5	10	16	24	33
65	6	10	17	25	35
70	6	11	18	26	36
75	7	12	19	27	37
80	7	12	19	28	38
85	7	13	20	29	39
90	8	13	21	30	40
95	8	14	21	30	41
100	9	14	22	31	42
105	9	15	23	32	42
110	9	15	23	33	43
115	10	16	24	33	44
120	10	16	24	34	45

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	9	14	22	30
20	5	10	17	25	34
25	5	10	17	25	35
30	5	10	17	25	35
35	5	10	17	25	35
40	5	10	17	25	35
45	5	10	16	24	33
50	5	9	15	23	31
55	4	8	14	21	29
60	4	8	13	19	26
65	4	7	11	17	24
70	3	6	10	15	21
75	3	6	9	14	19
80	3	5	8	12	17
85	2	4	7	11	15
90	2	4	7	10	14