Dumbbell Curl Standards (lb)

These dumbbell curl strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our dumbbell curl standards are based on 30,000 lifts collected from users of Strength Level.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Dumbbell Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 11 x0.09 24 x0.2 43 x0.36 67 x0.56 95 x0.79
130 12 x0.1 26 x0.2 46 x0.35 71 x0.55 100 x0.77
140 14 x0.1 28 x0.2 49 x0.35 75 x0.53 104 x0.75
150 16 x0.1 31 x0.2 52 x0.34 78 x0.52 109 x0.72
160 17 x0.11 33 x0.2 54 x0.34 82 x0.51 113 x0.7
170 19 x0.11 35 x0.2 57 x0.34 85 x0.5 117 x0.69
180 20 x0.11 37 x0.2 60 x0.33 88 x0.49 120 x0.67
190 22 x0.11 39 x0.2 62 x0.33 91 x0.48 124 x0.65
200 23 x0.12 41 x0.2 65 x0.32 94 x0.47 127 x0.64
210 24 x0.12 43 x0.2 67 x0.32 97 x0.46 130 x0.62
220 26 x0.12 44 x0.2 69 x0.31 100 x0.45 134 x0.61
230 27 x0.12 46 x0.2 71 x0.31 102 x0.44 137 x0.59
240 29 x0.12 48 x0.2 74 x0.31 105 x0.44 140 x0.58
250 30 x0.12 50 x0.2 76 x0.3 107 x0.43 142 x0.57
260 31 x0.12 51 x0.2 78 x0.3 110 x0.42 145 x0.56
270 32 x0.12 53 x0.2 80 x0.3 112 x0.41 148 x0.55
280 34 x0.12 54 x0.19 82 x0.29 114 x0.41 151 x0.54
290 35 x0.12 56 x0.19 83 x0.29 117 x0.4 153 x0.53
300 36 x0.12 57 x0.19 85 x0.28 119 x0.4 156 x0.52
310 37 x0.12 59 x0.19 87 x0.28 121 x0.39 158 x0.51

These male standards are based on 12,000 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

Female Dumbbell Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 5 x0.05 13 x0.13 24 x0.24 39 x0.39 57 x0.57
110 6 x0.06 14 x0.13 26 x0.24 42 x0.38 60 x0.54
120 7 x0.06 15 x0.13 28 x0.23 44 x0.36 62 x0.52
130 8 x0.06 16 x0.13 29 x0.22 45 x0.35 64 x0.49
140 8 x0.06 17 x0.12 30 x0.22 47 x0.34 66 x0.47
150 9 x0.06 18 x0.12 32 x0.21 49 x0.32 68 x0.45
160 10 x0.06 19 x0.12 33 x0.21 50 x0.31 70 x0.44
170 10 x0.06 20 x0.12 34 x0.2 52 x0.3 72 x0.42
180 11 x0.06 21 x0.12 35 x0.2 53 x0.3 73 x0.41
190 12 x0.06 22 x0.12 37 x0.19 55 x0.29 75 x0.4
200 12 x0.06 23 x0.11 38 x0.19 56 x0.28 77 x0.38
210 13 x0.06 24 x0.11 39 x0.18 57 x0.27 78 x0.37
220 14 x0.06 25 x0.11 40 x0.18 58 x0.27 79 x0.36
230 14 x0.06 25 x0.11 41 x0.18 59 x0.26 81 x0.35
240 15 x0.06 26 x0.11 42 x0.17 61 x0.25 82 x0.34
250 15 x0.06 27 x0.11 42 x0.17 62 x0.25 83 x0.33
260 16 x0.06 27 x0.11 43 x0.17 63 x0.24 85 x0.33

These female standards are based on 1,000 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 2,992,000 lifts Deadlift 1,795,000 lifts Squat 1,696,000 lifts Shoulder Press 473,000 lifts Barbell Curl 258,000 lifts Bent Over Row 164,000 lifts Front Squat 164,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 175,000 lifts Push Ups (experimental) Dips 70,000 lifts

Olympic

Power Clean 169,000 lifts Clean & Jerk 39,000 lifts Clean 26,000 lifts Snatch 36,000 lifts Push Press 25,000 lifts Clean & Press 71,000 lifts

Dumbbell

Dumbbell Bench Press 34,000 lifts Dumbbell Curl 30,000 lifts Dumbbell Shoulder Press 19,000 lifts Dumbbell Row 10,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown (experimental) Sled Leg Press (experimental) Horizontal Leg Press (experimental) + More Exercises