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 new and we will be refining them over the next six months as we collect more data from lifters using 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 13 x0.11 26 x0.21 43 x0.36 66 x0.55 91 x0.76
130 15 x0.11 28 x0.21 46 x0.35 69 x0.53 95 x0.73
140 16 x0.12 30 x0.21 49 x0.35 72 x0.52 99 x0.71
150 18 x0.12 32 x0.21 51 x0.34 76 x0.5 103 x0.69
160 19 x0.12 34 x0.21 54 x0.34 79 x0.49 106 x0.66
170 21 x0.12 36 x0.21 56 x0.33 81 x0.48 110 x0.65
180 22 x0.12 38 x0.21 59 x0.33 84 x0.47 113 x0.63
190 23 x0.12 39 x0.21 61 x0.32 87 x0.46 116 x0.61
200 25 x0.12 41 x0.21 63 x0.31 89 x0.45 119 x0.59
210 26 x0.12 43 x0.2 65 x0.31 92 x0.44 122 x0.58
220 27 x0.12 44 x0.2 67 x0.3 94 x0.43 124 x0.57
230 28 x0.12 46 x0.2 69 x0.3 97 x0.42 127 x0.55
240 30 x0.12 48 x0.2 71 x0.3 99 x0.41 130 x0.54
250 31 x0.12 49 x0.2 73 x0.29 101 x0.4 132 x0.53
260 32 x0.12 51 x0.19 74 x0.29 103 x0.4 135 x0.52
270 33 x0.12 52 x0.19 76 x0.28 105 x0.39 137 x0.51
280 34 x0.12 53 x0.19 78 x0.28 107 x0.38 139 x0.5
290 35 x0.12 55 x0.19 80 x0.27 109 x0.38 141 x0.49
300 36 x0.12 56 x0.19 81 x0.27 111 x0.37 143 x0.48
310 37 x0.12 57 x0.19 83 x0.27 113 x0.36 146 x0.47

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 14 x0.14 27 x0.27 45 x0.45 66 x0.66
110 6 x0.05 15 x0.13 28 x0.26 46 x0.42 68 x0.62
120 6 x0.05 15 x0.13 29 x0.25 48 x0.4 70 x0.58
130 7 x0.05 16 x0.12 31 x0.24 49 x0.38 71 x0.55
140 7 x0.05 17 x0.12 32 x0.23 51 x0.36 73 x0.52
150 8 x0.05 18 x0.12 33 x0.22 52 x0.35 75 x0.5
160 8 x0.05 18 x0.12 34 x0.21 53 x0.33 76 x0.48
170 9 x0.05 19 x0.11 35 x0.2 54 x0.32 77 x0.46
180 9 x0.05 20 x0.11 35 x0.2 55 x0.31 79 x0.44
190 10 x0.05 20 x0.11 36 x0.19 57 x0.3 80 x0.42
200 10 x0.05 21 x0.11 37 x0.19 58 x0.29 81 x0.41
210 10 x0.05 22 x0.1 38 x0.18 58 x0.28 82 x0.39
220 11 x0.05 22 x0.1 39 x0.18 59 x0.27 83 x0.38
230 11 x0.05 23 x0.1 39 x0.17 60 x0.26 85 x0.37
240 12 x0.05 23 x0.1 40 x0.17 61 x0.25 86 x0.36
250 12 x0.05 24 x0.1 41 x0.16 62 x0.25 87 x0.35
260 12 x0.05 24 x0.09 41 x0.16 63 x0.24 87 x0.34

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 2,590,000 lifts Deadlift 1,556,000 lifts Squat 1,454,000 lifts Shoulder Press 409,000 lifts Barbell Curl 222,000 lifts Bent Over Row 141,000 lifts Front Squat 142,000 lifts

Bodyweight

Pull Ups 119,000 lifts Dips 47,000 lifts

Olympic

Power Clean 153,000 lifts Clean & Jerk 31,000 lifts Clean 19,000 lifts Snatch 29,000 lifts Push Press 19,000 lifts Clean & Press 68,000 lifts

Dumbbell

Dumbbell Bench Press (experimental) Dumbbell Curl (experimental) Dumbbell Shoulder Press (experimental) Dumbbell Row (experimental) + More Exercises