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Strength Standards

Compare your strength by exercise, sex, bodyweight, age, and experience level. Search the complete exercise library or narrow it by category, muscle, equipment, and movement.

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Grip Strength

Grip Strength Standards by Age

Compare maximum single handgrip strength with published international age and sex percentiles.

Chest

Bench Press

Chest · Barbell · Press

Dumbbell Bench Press

Chest · Dumbbell · Press

Incline Bench Press

Chest · Barbell · Press

Incline Dumbbell Bench Press

Chest · Dumbbell · Press

Chest Press

Chest · Machine · Press

Close Grip Bench Press

Chest · Barbell · Press

Decline Bench Press

Chest · Barbell · Press

Dumbbell Fly

Chest · Dumbbell · Fly

Floor Press

Chest · Barbell · Press

Machine Chest Fly

Chest · Machine · Fly

One Arm Push Ups

Chest · Bodyweight · Press

Push Ups

Chest · Bodyweight · Press

Smith Machine Bench Press

Chest · Machine · Press

Back

Bent Over Row

Back · Barbell · Pull

Dumbbell Row

Back · Dumbbell · Pull

Lat Pulldown

Back · Cable · Pull

Seated Cable Row

Back · Cable · Pull

Barbell Shrug

Back · Barbell · Pull

Chest Supported Dumbbell Row

Back · Dumbbell · Pull

Chin Ups

Back · Bodyweight · Pull

Dumbbell Shrug

Back · Dumbbell · Pull

Machine Row

Back · Machine · Pull

Neutral Grip Pull Ups

Back · Bodyweight · Pull

Pendlay Row

Back · Barbell · Pull

T Bar Row

Back · Barbell · Pull

Shoulders

Shoulder Press

Shoulders · Barbell · Press

Dumbbell Shoulder Press

Shoulders · Dumbbell · Press

Military Press

Shoulders · Barbell · Press

Arnold Press

Shoulders · Dumbbell · Press

Cable Lateral Raise

Shoulders · Cable · Raise

Dumbbell Lateral Raise

Shoulders · Dumbbell · Raise

Landmine Press

Shoulders · Barbell · Press

Log Press

Shoulders · Barbell · Press

Machine Lateral Raise

Shoulders · Machine · Raise

Machine Shoulder Press

Shoulders · Machine · Press

Seated Dumbbell Shoulder Press

Shoulders · Dumbbell · Press

Seated Shoulder Press

Shoulders · Barbell · Press

Arms

Barbell Curl

Biceps · Barbell · Curl

Dumbbell Curl

Biceps · Dumbbell · Curl

Hammer Curl

Biceps · Dumbbell · Curl

Tricep Pushdown

Triceps · Cable · Extension

Cable Bicep Curl

Biceps · Cable · Curl

Cable Overhead Tricep Extension

Triceps · Cable · Extension

Diamond Push Ups

Triceps · Bodyweight · Press

Ez Bar Curl

Biceps · Barbell · Curl

Incline Dumbbell Curl

Biceps · Dumbbell · Curl

Lying Tricep Extension

Triceps · Barbell · Extension

Preacher Curl

Biceps · Barbell · Curl

Strict Curl

Biceps · Barbell · Curl

Tricep Rope Pushdown

Triceps · Cable · Extension

Legs & Glutes

Squat

Quads, Glutes · Barbell · Squat

Deadlift

Hamstrings, Glutes · Barbell · Hinge

Romanian Deadlift

Hamstrings, Glutes · Barbell · Hinge

Front Squat

Quads, Glutes · Barbell · Squat

Hex Bar Deadlift

Hamstrings, Glutes · Trap/Hex Bar · Hinge

Hip Thrust

Glutes · Barbell · Hinge

Belt Squat

Quads, Glutes · Machine · Squat

Box Squat

Quads, Glutes · Barbell · Squat

Dumbbell Bulgarian Split Squat

Quads, Glutes · Dumbbell · Squat

Dumbbell Lunge

Quads, Glutes · Dumbbell · Squat

Dumbbell Romanian Deadlift

Hamstrings, Glutes · Dumbbell · Hinge

Goblet Squat

Quads, Glutes · Dumbbell, Kettlebell · Squat

Good Morning

Hamstrings, Glutes · Barbell · Hinge

Hack Squat

Quads, Glutes · Machine · Squat

Hip Adduction

Adductors · Machine · Adduction

Horizontal Leg Press

Quads, Glutes · Machine · Squat

Leg Extension

Quads · Machine · Extension

Lying Leg Curl

Hamstrings · Machine · Knee Flexion

Machine Calf Raise

Calves · Machine · Calf Raise

Pistol Squat

Quads, Glutes · Bodyweight · Squat

Rack Pull

Hamstrings, Glutes · Barbell · Hinge

Safety Bar Squat

Quads, Glutes · Barbell · Squat

Seated Calf Raise

Calves · Machine · Calf Raise

Seated Leg Curl

Hamstrings · Machine · Knee Flexion

Sled Leg Press

Quads, Glutes · Machine · Squat

Smith Machine Squat

Quads, Glutes · Machine · Squat

Sumo Deadlift

Hamstrings, Glutes · Barbell · Hinge

Zercher Squat

Quads, Glutes · Barbell · Squat

Core

Crunches

Core · Bodyweight · Flexion

Hanging Leg Raise

Core · Bodyweight · Hip Flexion