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

Level

Beg.

11 kg
(24 lb)

5 kg
(12 lb)

Nov.

22 kg
(49 lb)

10 kg
(22 lb)

Int.

39 kg
(86 lb)

17 kg
(37 lb)

Adv.

60 kg
(132 lb)

25 kg
(56 lb)

Pro

84 kg
(185 lb)

35 kg
(77 lb)

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 (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	12	30	58	96	141
120	14	33	63	102	148
130	16	36	67	108	155
140	18	39	71	113	161
150	20	42	75	118	167
160	22	45	79	122	173
170	24	48	83	127	178
180	26	51	86	131	183
190	27	53	90	135	188
200	29	56	93	140	193
210	31	58	96	143	197
220	33	61	99	147	202
230	34	63	102	151	206
240	36	65	105	154	210
250	38	68	108	158	214
260	39	70	111	161	218
270	41	72	113	164	221
280	43	74	116	167	225
290	44	76	118	170	229
300	46	78	121	173	232
310	47	80	123	176	235

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	42	73	112	158
20	23	48	84	129	181
25	24	49	86	132	185
30	24	49	86	132	185
35	24	49	86	132	185
40	24	49	86	132	185
45	23	47	81	125	176
50	21	44	76	117	165
55	20	41	71	109	153
60	18	37	64	99	139
65	16	34	58	90	126
70	15	30	52	80	113
75	13	27	47	72	101
80	12	24	42	64	90
85	11	22	37	58	81
90	9	19	34	52	73

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	15	27	43	62
100	8	17	30	46	65
110	9	18	32	48	68
120	10	20	34	51	71
130	11	21	35	53	73
140	12	23	37	55	76
150	13	24	39	57	78
160	14	25	40	59	80
170	15	26	42	61	82
180	16	27	43	62	84
190	16	28	45	64	86
200	17	30	46	66	88
210	18	31	47	67	90
220	19	32	48	69	91
230	20	33	50	70	93
240	20	33	51	71	95
250	21	34	52	73	96
260	22	35	53	74	98

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	19	32	48	66
20	11	22	36	55	75
25	12	22	37	56	77
30	12	22	37	56	77
35	12	22	37	56	77
40	12	22	37	56	77
45	11	21	35	53	73
50	10	20	33	50	69
55	10	18	31	46	64
60	9	17	28	42	58
65	8	15	25	38	53
70	7	14	23	34	47
75	6	12	20	31	42
80	6	11	18	27	38
85	5	10	16	24	34
90	5	9	15	22	30

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 (lb)

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
110	12	30	58	96	141
120	14	33	63	102	148
130	16	36	67	108	155
140	18	39	71	113	161
150	20	42	75	118	167
160	22	45	79	122	173
170	24	48	83	127	178
180	26	51	86	131	183
190	27	53	90	135	188
200	29	56	93	140	193
210	31	58	96	143	197
220	33	61	99	147	202
230	34	63	102	151	206
240	36	65	105	154	210
250	38	68	108	158	214
260	39	70	111	161	218
270	41	72	113	164	221
280	43	74	116	167	225
290	44	76	118	170	229
300	46	78	121	173	232
310	47	80	123	176	235

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	42	73	112	158
20	23	48	84	129	181
25	24	49	86	132	185
30	24	49	86	132	185
35	24	49	86	132	185
40	24	49	86	132	185
45	23	47	81	125	176
50	21	44	76	117	165
55	20	41	71	109	153
60	18	37	64	99	139
65	16	34	58	90	126
70	15	30	52	80	113
75	13	27	47	72	101
80	12	24	42	64	90
85	11	22	37	58	81
90	9	19	34	52	73

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	15	27	43	62
100	8	17	30	46	65
110	9	18	32	48	68
120	10	20	34	51	71
130	11	21	35	53	73
140	12	23	37	55	76
150	13	24	39	57	78
160	14	25	40	59	80
170	15	26	42	61	82
180	16	27	43	62	84
190	16	28	45	64	86
200	17	30	46	66	88
210	18	31	47	67	90
220	19	32	48	69	91
230	20	33	50	70	93
240	20	33	51	71	95
250	21	34	52	73	96
260	22	35	53	74	98

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	19	32	48	66
20	11	22	36	55	75
25	12	22	37	56	77
30	12	22	37	56	77
35	12	22	37	56	77
40	12	22	37	56	77
45	11	21	35	53	73
50	10	20	33	50	69
55	10	18	31	46	64
60	9	17	28	42	58
65	8	15	25	38	53
70	7	14	23	34	47
75	6	12	20	31	42
80	6	11	18	27	38
85	5	10	16	24	34
90	5	9	15	22	30

BW	Beg.	Nov.	Int.	Adv.	Pro
110	12	30	58	96	141
120	14	33	63	102	148
130	16	36	67	108	155
140	18	39	71	113	161
150	20	42	75	118	167
160	22	45	79	122	173
170	24	48	83	127	178
180	26	51	86	131	183
190	27	53	90	135	188
200	29	56	93	140	193
210	31	58	96	143	197
220	33	61	99	147	202
230	34	63	102	151	206
240	36	65	105	154	210
250	38	68	108	158	214
260	39	70	111	161	218
270	41	72	113	164	221
280	43	74	116	167	225
290	44	76	118	170	229
300	46	78	121	173	232
310	47	80	123	176	235

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	42	73	112	158
20	23	48	84	129	181
25	24	49	86	132	185
30	24	49	86	132	185
35	24	49	86	132	185
40	24	49	86	132	185
45	23	47	81	125	176
50	21	44	76	117	165
55	20	41	71	109	153
60	18	37	64	99	139
65	16	34	58	90	126
70	15	30	52	80	113
75	13	27	47	72	101
80	12	24	42	64	90
85	11	22	37	58	81
90	9	19	34	52	73

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	15	27	43	62
100	8	17	30	46	65
110	9	18	32	48	68
120	10	20	34	51	71
130	11	21	35	53	73
140	12	23	37	55	76
150	13	24	39	57	78
160	14	25	40	59	80
170	15	26	42	61	82
180	16	27	43	62	84
190	16	28	45	64	86
200	17	30	46	66	88
210	18	31	47	67	90
220	19	32	48	69	91
230	20	33	50	70	93
240	20	33	51	71	95
250	21	34	52	73	96
260	22	35	53	74	98

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	19	32	48	66
20	11	22	36	55	75
25	12	22	37	56	77
30	12	22	37	56	77
35	12	22	37	56	77
40	12	22	37	56	77
45	11	21	35	53	73
50	10	20	33	50	69
55	10	18	31	46	64
60	9	17	28	42	58
65	8	15	25	38	53
70	7	14	23	34	47
75	6	12	20	31	42
80	6	11	18	27	38
85	5	10	16	24	34
90	5	9	15	22	30

BW	Beg.	Nov.	Int.	Adv.	Pro
110	12	30	58	96	141
120	14	33	63	102	148
130	16	36	67	108	155
140	18	39	71	113	161
150	20	42	75	118	167
160	22	45	79	122	173
170	24	48	83	127	178
180	26	51	86	131	183
190	27	53	90	135	188
200	29	56	93	140	193
210	31	58	96	143	197
220	33	61	99	147	202
230	34	63	102	151	206
240	36	65	105	154	210
250	38	68	108	158	214
260	39	70	111	161	218
270	41	72	113	164	221
280	43	74	116	167	225
290	44	76	118	170	229
300	46	78	121	173	232
310	47	80	123	176	235

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	42	73	112	158
20	23	48	84	129	181
25	24	49	86	132	185
30	24	49	86	132	185
35	24	49	86	132	185
40	24	49	86	132	185
45	23	47	81	125	176
50	21	44	76	117	165
55	20	41	71	109	153
60	18	37	64	99	139
65	16	34	58	90	126
70	15	30	52	80	113
75	13	27	47	72	101
80	12	24	42	64	90
85	11	22	37	58	81
90	9	19	34	52	73

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	15	27	43	62
100	8	17	30	46	65
110	9	18	32	48	68
120	10	20	34	51	71
130	11	21	35	53	73
140	12	23	37	55	76
150	13	24	39	57	78
160	14	25	40	59	80
170	15	26	42	61	82
180	16	27	43	62	84
190	16	28	45	64	86
200	17	30	46	66	88
210	18	31	47	67	90
220	19	32	48	69	91
230	20	33	50	70	93
240	20	33	51	71	95
250	21	34	52	73	96
260	22	35	53	74	98

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	19	32	48	66
20	11	22	36	55	75
25	12	22	37	56	77
30	12	22	37	56	77
35	12	22	37	56	77
40	12	22	37	56	77
45	11	21	35	53	73
50	10	20	33	50	69
55	10	18	31	46	64
60	9	17	28	42	58
65	8	15	25	38	53
70	7	14	23	34	47
75	6	12	20	31	42
80	6	11	18	27	38
85	5	10	16	24	34
90	5	9	15	22	30