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Dumbbell Lateral Raise Standards

An isolation exercise targeting the lateral deltoids to build shoulder width, upper-body taper, and capping (weight entered is per single dumbbell).

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Input your parameters to estimate your 1RM, view your competitive level, and locate your position in the standards matrix.

Gender
40 kg (88 lb)140 kg (308 lb)
Quick Rep Presets

Dumbbell Lateral Raise Standards Matrix Table

This table displays strict 1RM requirements based on bodyweight. The row nearest to your weight of 80 kg is highlighted.

Bodyweight (KG)BeginnerNoviceIntermediateAdvancedElite
50 567912
55 5781013
60 6791115
65 78101216
70 79101317
75 89111418
80 (Active)810121520
85 911131621
90 911141722
95 1012141824
100 1113151925
105 1114162026
110 1214172128
115 1215182229
120 1316192330
125 1416202432
130 1417202533
135 1518212634
140 1519222736

Note: Standards represent strict 1-Repetition Max (1RM) lifts. All values are rounded to the nearest integer.

Calculation Methodology

Standards on this page represent strict, full-range-of-motion repetitions. For barbell movements, this means touching the chest on the bench press, squatting to or below parallel, and lifting the bar to full lockout on deadlifts.

Lifting values are derived using log-normal probability curves modeled against competitive powerlifting databases (specifically raw divisions from the International Powerlifting Federation) combined with surveys from recreational gym trainees. This ensures the thresholds reflect realistic milestones for general lifters while remaining statistically anchored to empirical athletic results.

Level Descriptions

Beginner

Traveled past empty-bar workouts. Can perform movements with basic technique. Stronger than 5% of the database.

Novice

Has trained consistently for a few months. Possesses decent form and base coordination. Stronger than 15% of lifters.

Intermediate

Trained seriously for 1–2 years. Standard, strong gym goer who can handle significant loads. Stronger than 35% of lifters.

Advanced

Multiple years of dedicated progress. High strength development and solid technique. Stronger than 70% of lifters.

Elite

Outstanding, highly competitive levels of relative strength. Approaching absolute human potential. Stronger than 95% of lifters.

Dumbbell Lateral Raise Standards by Bodyweight

50 kg 55 kg 60 kg 65 kg 70 kg 75 kg 80 kg 85 kg 90 kg 95 kg 100 kg 105 kg 110 kg 115 kg 120 kg 125 kg 130 kg 135 kg 140 kg

Dumbbell Lateral Raise FAQs

Have questions? Find quick answers regarding our calculations and models below.

What is a good weight for dumbbell lateral raises?

For an average male (around 80kg / 176 lbs), an intermediate dumbbell lateral raise standard is approximately 12–14 kg (26–31 lbs) per hand for strict reps. For an average female (around 60kg / 132 lbs), an intermediate standard is 5–7 kg (11–15 lbs) per hand.

How are lateral raise strength standards calculated?

Standards represent the weight of a single dumbbell lifted with strict form (slight elbow bend, no excessive torso swing) to shoulder height, evaluated using log-normal probability models against athletic training populations.

Why are dumbbell lateral raises harder to progress than compound presses?

Lateral raises isolate the lateral deltoid with a long lever arm (arm extended outward). Because the moment arm is long and the muscle is relatively small, small 1–2 kg increases represent large percentage increases in torque required at the shoulder joint.

What muscles do dumbbell lateral raises work?

The primary muscle targeted is the lateral deltoid (side delt), responsible for shoulder abduction and shoulder capping/width. Secondary stabilizers include the anterior deltoid, supraspinatus, upper trapezius, and serratus anterior.