Dumbbell Lateral Raise Standards
The premier isolation movement for developing the lateral (side) deltoid head.
Dumbbell Lateral Raise 3. Complete Strength Standards Matrix
Benchmark weights across standard weight classes for Male lifters (KG). Highlighted row matches your bodyweight.
| Bodyweight (KG) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | 5 | 6 | 7 | 9 | 12 |
| 55 | 5 | 7 | 8 | 10 | 13 |
| 60 | 6 | 7 | 9 | 11 | 15 |
| 65 | 7 | 8 | 10 | 12 | 16 |
| 70 | 7 | 9 | 10 | 13 | 17 |
| 75 | 8 | 9 | 11 | 14 | 18 |
| 80 (Target) | 8 | 10 | 12 | 15 | 20 |
| 85 | 9 | 11 | 13 | 16 | 21 |
| 90 | 9 | 11 | 14 | 17 | 22 |
| 95 | 10 | 12 | 14 | 18 | 24 |
| 100 | 11 | 13 | 15 | 19 | 25 |
| 105 | 11 | 14 | 16 | 20 | 26 |
| 110 | 12 | 14 | 17 | 21 | 28 |
| 115 | 12 | 15 | 18 | 22 | 29 |
| 120 | 13 | 16 | 19 | 23 | 30 |
| 125 | 14 | 16 | 20 | 24 | 32 |
| 130 | 14 | 17 | 20 | 25 | 33 |
| 135 | 15 | 18 | 21 | 26 | 34 |
| 140 | 15 | 19 | 22 | 27 | 36 |
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
Traveled past empty-bar workouts. Can perform movements with basic technique. Stronger than 5% of the database.
Has trained consistently for a few months. Possesses decent form and base coordination. Stronger than 15% of lifters.
Trained seriously for 1–2 years. Standard, strong gym goer who can handle significant loads. Stronger than 35% of lifters.
Multiple years of dedicated progress. High strength development and solid technique. Stronger than 70% of lifters.
Outstanding, highly competitive levels of relative strength. Approaching absolute human potential. Stronger than 95% of lifters.
Dumbbell Lateral Raise 3. Complete Strength Standards Matrix (Bodyweight)
Dumbbell Lateral Raise Frequently Asked Questions
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.
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