All the information below is not an official federation standard. It is a practical summary of what working weights in bodybuilding usually look like: for presses, pulls, squats, and deadlifts, I am using public strength standards for the main lifts, while for isolation work and rarer movements I am going off typical gym mechanics and load ratios.
This is real gym life, not a dry powerlifting-only chart.
The tables below are useful not as strict law, but as a practical guide to bodybuilding reality.
In the gym, strength almost always depends not just on bodyweight, but also on technique, limb length, training age, genetics, recovery, and how honestly a person performs the movement. That is why the same weight on the bar can mean completely different things for two athletes.
- For a natural lifter, progress is usually noticeably slower and more even, especially on the main lifts.
- For an enhanced lifter, recovery capacity is higher, so working weights and total training volume can be greater, but that does not automatically make the result “better” — it just means the path is different.
In bodybuilding, an “enhanced” lifter usually means an athlete using any pharmacological aids that affect hormone levels and speed up recovery and progress, regardless of the category. In that sense, “gear” includes anabolic steroids, including testosterone in any dosage, as well as prohormones, SARMs, and peptides if they are used to improve sporting performance.
The distinction between substance types is secondary here: the key factor is outside pharmacological support, not the exact name of the drug.
You should look at your own numbers, not somebody else’s. If your bench, deadlift, or squat are going up without your technique falling apart or constant regressions, then the progress is normal.
For isolation work like lateral raises, curls, and French presses, the numbers will always be smaller, and that is normal. You do not need to chase ego weights there, because the point of those exercises is to load the target muscle, not to show off a max.
- The most reasonable way to read these tables is simple: they are a map, not the finish line.
How the tables were built:
- Weight ranges were split into 154–198 lb (70–90 kg), 198–243 lb (90–110 kg), and 243 lb+ (110 kg+).
- Natural and enhanced lifters were separated (and yes, remember: there is no such thing as “natural bodybuilding”).
- The tables were built around free-weight exercises to keep them compact and practical.
The weight in isolation exercises like dumbbell lateral raises varies a lot depending on technique, range of motion, arm length, control, and individual biomechanics. If you do the movement in a looser, non-competition style — with a full range of motion and good coordination, but without strict pauses and fixed paths — the working weights can differ by a lot from one athlete to another.
The numbers in the tables reflect an averaged benchmark for strict execution, not the maximums of individual lifters. So if, for example, your lateral raise is 55 lb, that just means you use a different style and have a different adaptation level for that movement. The ranges below are a more conservative estimate for strict technique, where weights are always noticeably lower.
P.S. For dumbbells, the weight is listed per hand.
Natural 154–198 LBS
| Exercise | Beginner (LBS) | Intermediate (LBS) | Advanced (LBS) | Pro (LBS) |
|---|---|---|---|---|
| Barbell Curl | 44–56 | 60–72 | 77–89 | 93–111 |
| Bench Press | 110–133 | 154–188 | 198–232 | 242–276 |
| Behind-the-Neck Barbell Press | 44–67 | 66–89 | 88–111 | 110–133 |
| Military Press | 55–72 | 77–100 | 104–122 | 126–149 |
| Incline Barbell Bench Press | 99–122 | 132–166 | 176–204 | 209–243 |
| Lying Triceps Extension | 33–45 | 49–61 | 66–83 | 88–100 |
| Reverse Barbell Curl | 22–34 | 33–45 | 44–61 | 60–78 |
| Bent-Over Dumbbell Row | 49–67 | 71–89 | 93–111 | 115–133 |
| Barbell Shrugs | 132–177 | 198–243 | 264–309 | 330–397 |
| Barbell Squat | 154–199 | 220–265 | 286–342 | 363–419 |
| Dumbbell Lunges | 22–31 | 35–45 | 48–58 | 61–75 |
| Chest-Supported Barbell Row to Upper Chest (mid traps, rear delts) | 33–45 | 44–56 | 55–89 | 88–111 |
| Incline Barbell Bench Press | 88–111 | 121–155 | 165–199 | 209–243 |
| Deadlift | 198–243 | 264–309 | 330–397 | 418–486 |
| T-Bar Row | 99–133 | 143–177 | 187–221 | 231–276 |
| Standing Dumbbell Lateral Raise | 8–14 | 13–18 | 17–23 | 33 |
| Seated Dumbbell Lateral Raise | 6–12 | 11–16 | 15–20 | 22 |
| Lying Dumbbell Lateral Raise | 4–9 | 8–14 | 13–18 | 17–23 |
| Dumbbell Supinating Curl | 17–23 | 22–27 | 26–36 | 35–45 |
| Hammer Curl | 22–27 | 26–36 | 35–45 | 44–53 |
| Seated Dumbbell Curl with Knee Support | 17–23 | 22–31 | 30–40 | 39–49 |
| One-Arm Overhead Dumbbell Triceps Extension | 17–27 | 26–36 | 35–45 | 44–53 |
| Two-Arm Overhead Dumbbell Triceps Extension | 30–40 | 39–53 | 52–67 | 66–80 |
| Seated Barbell Wrist Curl | 27–39 | 38–56 | 55–72 | 71–89 |
| Seated Dumbbell Preacher Curl | 13–18 | 17–23 | 22–27 | 26–31 |
Natural 198–243 LBS
| Exercise | Beginner (LBS) | Intermediate (LBS) | Advanced (LBS) | Pro (LBS) |
| Barbell Curl | 55–67 | 66–83 | 88–100 | 104–122 |
| Bench Press | 132–166 | 176–210 | 220–254 | 264–309 |
| Behind-the-Neck Barbell Press | 55–78 | 77–100 | 99–122 | 121–144 |
| Military Press | 66–83 | 88–111 | 115–133 | 137–160 |
| Incline Barbell Bench Press | 121–144 | 154–188 | 198–226 | 231–265 |
| Lying Triceps Extension | 44–56 | 55–72 | 77–89 | 93–111 |
| Reverse Barbell Curl | 27–39 | 38–50 | 49–67 | 66–83 |
| Bent-Over Dumbbell Row | 60–78 | 82–100 | 104–122 | 126–144 |
| Barbell Shrugs | 154–199 | 220–265 | 286–331 | 352–419 |
| Barbell Squat | 187–232 | 253–298 | 319–375 | 396–463 |
| Dumbbell Lunges | 26–36 | 39–49 | 52–62 | 66–80 |
| Chest-Supported Barbell Row to Upper Chest (mid traps, rear delts) | 33–45 | 44–56 | 55–89 | 88–111 |
| Incline Barbell Bench Press | 110–133 | 143–177 | 187–221 | 231–265 |
| Deadlift | 242–287 | 308–353 | 374–441 | 462–530 |
| T-Bar Row | 121–155 | 165–199 | 209–243 | 253–298 |
| Standing Dumbbell Lateral Raise | 11–16 | 15–20 | 19–25 | 33 |
| Seated Dumbbell Lateral Raise | 8–14 | 13–18 | 17–23 | 22–27 |
| Lying Dumbbell Lateral Raise | 6–12 | 11–16 | 15–20 | 22 |
| Dumbbell Supinating Curl | 22–27 | 26–31 | 30–40 | 39–49 |
| Hammer Curl | 26–31 | 30–40 | 39–49 | 48–58 |
| Seated Dumbbell Curl with Knee Support | 22–27 | 26–36 | 35–45 | 44–53 |
| One-Arm Overhead Dumbbell Triceps Extension | 22–31 | 30–40 | 39–49 | 48–58 |
| Two-Arm Overhead Dumbbell Triceps Extension | 35–45 | 44–58 | 57–71 | 70–84 |
| Seated Barbell Wrist Curl | 33–45 | 44–61 | 60–78 | 77–100 |
| Seated Dumbbell Preacher Curl | 17–23 | 22–27 | 26–31 | 30–36 |
Natural 243+ LBS
| Exercise | Beginner (LBS) | Intermediate (LBS) | Advanced (LBS) | Pro (LBS) |
| Barbell Curl | 66–78 | 77–94 | 99–111 | 115–133 |
| Bench Press | 154–188 | 198–243 | 253–287 | 297–342 |
| Behind-the-Neck Barbell Press | 66–89 | 88–111 | 110–133 | 132–155 |
| Military Press | 77–100 | 99–122 | 126–144 | 148–177 |
| Incline Barbell Bench Press | 132–166 | 165–199 | 209–243 | 253–287 |
| Lying Triceps Extension | 49–61 | 60–78 | 82–94 | 99–116 |
| Reverse Barbell Curl | 33–45 | 44–56 | 55–72 | 71–89 |
| Bent-Over Dumbbell Row | 77–94 | 99–116 | 121–138 | 143–166 |
| Barbell Shrugs | 176–221 | 242–287 | 308–353 | 374–441 |
| Barbell Squat | 220–276 | 286–331 | 352–408 | 429–497 |
| Dumbbell Lunges | 30–40 | 44–53 | 57–67 | 70–84 |
| Chest-Supported Barbell Row to Upper Chest (mid traps, rear delts) | 33–45 | 44–56 | 55–89 | 88–111 |
| Incline Barbell Bench Press | 121–155 | 154–188 | 198–232 | 242–276 |
| Deadlift | 286–331 | 352–408 | 429–497 | 518–596 |
| T-Bar Row | 143–177 | 187–221 | 231–265 | 275–320 |
| Standing Dumbbell Lateral Raise | 11–16 | 15–20 | 19–25 | 33 |
| Seated Dumbbell Lateral Raise | 8–14 | 13–18 | 17–23 | 29 |
| Lying Dumbbell Lateral Raise | 6–12 | 11–16 | 15–20 | 33 |
| Dumbbell Supinating Curl | 26–31 | 30–40 | 39–49 | 48–58 |
| Hammer Curl | 30–36 | 35–45 | 44–53 | 52–62 |
| Seated Dumbbell Curl with Knee Support | 26–31 | 30–40 | 39–49 | 48–58 |
| One-Arm Overhead Dumbbell Triceps Extension | 26–36 | 35–45 | 44–53 | 52–62 |
| Two-Arm Overhead Dumbbell Triceps Extension | 44–53 | 52–67 | 66–80 | 79–98 |
| Seated Barbell Wrist Curl | 39–50 | 49–67 | 66–83 | 83–105 |
| Seated Dumbbell Preacher Curl | 22–27 | 26–31 | 30–36 | 35–40 |
Enhanced 154–198 LBS
| Exercise | Beginner (LBS) | Intermediate (LBS) | Advanced (LBS) | Pro (LBS) |
| Barbell Curl | 49–61 | 66–78 | 82–94 | 99–116 |
| Bench Press | 132–166 | 187–221 | 231–265 | 275–320 |
| Behind-the-Neck Barbell Press | 55–78 | 77–100 | 99–122 | 121–144 |
| Military Press | 66–83 | 88–111 | 115–133 | 137–160 |
| Incline Barbell Bench Press | 110–133 | 143–177 | 187–221 | 231–265 |
| Lying Triceps Extension | 38–50 | 55–67 | 71–89 | 93–111 |
| Reverse Barbell Curl | 27–39 | 38–50 | 49–67 | 66–83 |
| Bent-Over Dumbbell Row | 60–78 | 82–100 | 104–127 | 132–155 |
| Barbell Shrugs | 165–210 | 231–276 | 297–342 | 363–430 |
| Barbell Squat | 198–243 | 264–309 | 330–386 | 407–474 |
| Dumbbell Lunges | 26–36 | 39–49 | 52–67 | 70–84 |
| Chest-Supported Barbell Row to Upper Chest (mid traps, rear delts) | 66–78 | 77–100 | 99–133 | 132–177 |
| Incline Barbell Bench Press | 110–133 | 143–177 | 187–221 | 231–265 |
| Deadlift | 253–298 | 319–364 | 385–452 | 473–551 |
| T-Bar Row | 121–155 | 165–199 | 209–243 | 253–298 |
| Standing Dumbbell Lateral Raise | 11–16 | 15–20 | 19–25 | 24–29 |
| Seated Dumbbell Lateral Raise | 8–14 | 13–18 | 17–23 | 22–27 |
| Lying Dumbbell Lateral Raise | 6–12 | 11–16 | 15–20 | 20–25 |
| Dumbbell Supinating Curl | 22–27 | 26–36 | 35–45 | 44–53 |
| Hammer Curl | 26–31 | 30–40 | 39–49 | 48–58 |
| Seated Dumbbell Curl with Knee Support | 22–27 | 26–36 | 35–45 | 44–53 |
| One-Arm Overhead Dumbbell Triceps Extension | 22–31 | 30–40 | 39–49 | 44–53 |
| Two-Arm Overhead Dumbbell Triceps Extension | 35–45 | 44–58 | 57–71 | 79–98 |
| Seated Barbell Wrist Curl | 33–45 | 44–61 | 60–78 | 77–100 |
| Seated Dumbbell Preacher Curl | 17–23 | 22–27 | 26–31 | 30–36 |
Enhanced 198–243 LBS
| Exercise | Beginner (LBS) | Intermediate (LBS) | Advanced (LBS) | Pro (LBS) |
| Barbell Curl | 60–72 | 77–94 | 99–111 | 115–133 |
| Bench Press | 154–199 | 220–254 | 264–309 | 320–364 |
| Behind-the-Neck Barbell Press | 66–89 | 88–111 | 110–133 | 132–155 |
| Military Press | 77–100 | 99–122 | 126–144 | 148–177 |
| Incline Barbell Bench Press | 121–155 | 165–199 | 209–243 | 253–287 |
| Lying Triceps Extension | 44–56 | 60–72 | 77–94 | 99–116 |
| Reverse Barbell Curl | 33–45 | 44–56 | 55–72 | 71–89 |
| Bent-Over Dumbbell Row | 71–89 | 93–111 | 115–138 | 143–166 |
| Barbell Shrugs | 187–232 | 254–298 | 320–364 | 385–452 |
| Barbell Squat | 220–265 | 286–331 | 352–419 | 440–508 |
| Dumbbell Lunges | 30–40 | 44–53 | 57–72 | 75–89 |
| Chest-Supported Barbell Row to Upper Chest (mid traps, rear delts) | 66–78 | 77–100 | 99–133 | 132–177 |
| Incline Barbell Bench Press | 121–144 | 154–188 | 198–232 | 242–276 |
| Deadlift | 253–320 | 341–397 | 429–474 | 485–573 |
| T-Bar Row | 132–166 | 176–210 | 220–254 | 264–309 |
| Standing Dumbbell Lateral Raise | 22–27 | 26–45 | 44–67 | 66–100 |
| Seated Dumbbell Lateral Raise | 22–28 | 27–34 | 33–45 | 44–50 |
| Lying Dumbbell Lateral Raise | 33–38 | 37–45 | 44–50 | 49–67 |
| Dumbbell Supinating Curl | 26–31 | 30–40 | 39–49 | 48–58 |
| Hammer Curl | 30–36 | 35–45 | 44–53 | 52–62 |
| Seated Dumbbell Curl with Knee Support | 26–31 | 30–40 | 39–49 | 48–58 |
| One-Arm Overhead Dumbbell Triceps Extension | 26–36 | 35–45 | 44–53 | 52–62 |
| Two-Arm Overhead Dumbbell Triceps Extension | 44–53 | 52–67 | 66–80 | 79–98 |
| Seated Barbell Wrist Curl | 39–50 | 49–67 | 66–83 | 83–105 |
| Seated Dumbbell Preacher Curl | 22–27 | 26–31 | 30–36 | 35–40 |
Enhanced 243+ LBS
| Exercise | Beginner (LBS) | Intermediate (LBS) | Advanced (LBS) | Pro (LBS) |
| Barbell Curl | 66–78 | 83–100 | 104–121 | 126–144 |
| Bench Press | 176–221 | 242–276 | 286–331 | 342–397 |
| Behind-the-Neck Barbell Press | 77–100 | 99–122 | 121–144 | 143–166 |
| Military Press | 88–111 | 110–133 | 137–155 | 159–188 |
| Incline Barbell Bench Press | 143–177 | 176–210 | 220–254 | 264–309 |
| Lying Triceps Extension | 49–61 | 66–78 | 82–100 | 104–122 |
| Reverse Barbell Curl | 38–50 | 49–61 | 60–78 | 77–94 |
| Bent-Over Dumbbell Row | 82–100 | 104–122 | 126–149 | 154–177 |
| Barbell Shrugs | 209–254 | 275–320 | 341–397 | 407–486 |
| Barbell Squat | 253–298 | 319–364 | 385–452 | 473–541 |
| Dumbbell Lunges | 35–45 | 48–58 | 61–75 | 79–93 |
| Chest-Supported Barbell Row to Upper Chest (mid traps, rear delts) | 66–78 | 77–100 | 99–133 | 132–177 |
| Incline Barbell Bench Press | 132–166 | 165–199 | 209–243 | 253–287 |
| Deadlift | 308–353 | 374–430 | 451–519 | 529–618 |
| T-Bar Row | 154–188 | 198–232 | 242–276 | 286–331 |
| Standing Dumbbell Lateral Raise | 22–27 | 26–45 | 44–67 | 66–100 |
| Seated Dumbbell Lateral Raise | 22–28 | 27–34 | 33–45 | 44–50 |
| Lying Dumbbell Lateral Raise | 33–38 | 37–45 | 44–50 | 49–67 |
| Dumbbell Supinating Curl | 30–36 | 35–45 | 44–53 | 52–62 |
| Hammer Curl | 35–40 | 39–49 | 48–58 | 57–67 |
| Seated Dumbbell Curl with Knee Support | 30–36 | 35–45 | 44–53 | 52–62 |
| One-Arm Overhead Dumbbell Triceps Extension | 30–40 | 39–49 | 48–58 | 57–67 |
| Two-Arm Overhead Dumbbell Triceps Extension | 44–53 | 52–67 | 66–80 | 79–98 |
| Seated Barbell Wrist Curl | 44–56 | 55–72 | 71–89 | 88–111 |
| Seated Dumbbell Preacher Curl | 26–31 | 30–36 | 35–40 | 39–45 |
Dmitry Volkov – is the author of our bodybuilding section is a practicing sports medicine physician based in Dallas, Texas, with 21 years of hands‑on experience in sports pharmacology. At 42, he combines deep academic knowledge with real‑world expertise gained from coaching athletes of all levels — from amateurs to seasoned competitors. He earned his medical degree from a leading Texas institution and spent years working in sports medicine clinics and private practice.
His primary focus is hormonal regulation of muscle growth, the use of anabolic steroids and peptides, and post‑cycle recovery. He understands modern protocols inside out because he consults real people every day, helping them avoid side effects and achieve safe results. His approach is rooted in evidence‑based medicine, yet remains grounded in the realities of both amateur and professional sports.
In his articles, he aims to debunk myths and deliver clear, scientifically sound recommendations. Every piece of content is vetted not only by medical knowledge but also by years of clinical observation. He firmly believes that responsible pharmacology requires a solid grasp of biochemistry, respect for one’s body, and regular medical monitoring — and he works hard to convey these principles in a way that is both accessible and actionable for his readers.
