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 16,000 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)
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Male Dumbbell Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 11 x0.1 25 x0.21 44 x0.37 69 x0.57 98 x0.81
130 13 x0.1 27 x0.21 47 x0.36 72 x0.56 102 x0.78
140 14 x0.1 29 x0.21 50 x0.35 76 x0.54 106 x0.76
150 16 x0.11 31 x0.21 52 x0.35 79 x0.53 110 x0.73
160 17 x0.11 33 x0.21 55 x0.34 82 x0.51 114 x0.71
170 19 x0.11 35 x0.21 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 21 x0.11 39 x0.2 62 x0.33 91 x0.48 124 x0.65
200 23 x0.11 40 x0.2 64 x0.32 94 x0.47 127 x0.63
210 24 x0.11 42 x0.2 66 x0.32 96 x0.46 130 x0.62
220 25 x0.11 44 x0.2 68 x0.31 99 x0.45 133 x0.6
230 26 x0.11 45 x0.2 70 x0.31 101 x0.44 135 x0.59
240 28 x0.12 47 x0.19 72 x0.3 103 x0.43 138 x0.57
250 29 x0.12 48 x0.19 74 x0.3 105 x0.42 141 x0.56
260 30 x0.12 50 x0.19 76 x0.29 108 x0.41 143 x0.55
270 31 x0.11 51 x0.19 78 x0.29 110 x0.41 146 x0.54
280 32 x0.11 53 x0.19 79 x0.28 112 x0.4 148 x0.53
290 33 x0.11 54 x0.19 81 x0.28 114 x0.39 150 x0.52
300 34 x0.11 55 x0.18 83 x0.28 116 x0.39 152 x0.51
310 35 x0.11 57 x0.18 84 x0.27 118 x0.38 155 x0.5

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 25 x0.25 42 x0.42 62 x0.62
110 6 x0.05 14 x0.13 27 x0.24 44 x0.4 64 x0.58
120 6 x0.05 15 x0.12 28 x0.24 46 x0.38 67 x0.55
130 7 x0.05 16 x0.12 30 x0.23 48 x0.37 69 x0.53
140 7 x0.05 17 x0.12 31 x0.22 49 x0.35 71 x0.5
150 8 x0.05 18 x0.12 32 x0.22 51 x0.34 73 x0.48
160 9 x0.05 19 x0.12 34 x0.21 52 x0.33 74 x0.46
170 9 x0.05 20 x0.12 35 x0.2 54 x0.32 76 x0.45
180 10 x0.05 21 x0.11 36 x0.2 55 x0.31 78 x0.43
190 10 x0.05 21 x0.11 37 x0.19 57 x0.3 79 x0.42
200 11 x0.05 22 x0.11 38 x0.19 58 x0.29 81 x0.4
210 12 x0.05 23 x0.11 39 x0.18 59 x0.28 82 x0.39
220 12 x0.05 24 x0.11 40 x0.18 60 x0.27 84 x0.38
230 13 x0.05 24 x0.11 41 x0.18 61 x0.27 85 x0.37
240 13 x0.05 25 x0.1 42 x0.17 62 x0.26 86 x0.36
250 14 x0.05 26 x0.1 42 x0.17 63 x0.25 87 x0.35
260 14 x0.05 26 x0.1 43 x0.17 64 x0.25 89 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 2,779,000 lifts Squat 1,569,000 lifts Deadlift 1,669,000 lifts Shoulder Press 440,000 lifts Barbell Curl 239,000 lifts Bent Over Row 152,000 lifts Front Squat 153,000 lifts

Bodyweight

Pull Ups 145,000 lifts Dips 58,000 lifts

Olympic

Power Clean 160,000 lifts Clean & Jerk 35,000 lifts Clean 22,000 lifts Snatch 32,000 lifts Push Press 22,000 lifts Clean & Press 70,000 lifts

Dumbbell

Dumbbell Bench Press 17,000 lifts Dumbbell Curl 16,000 lifts Dumbbell Shoulder Press 10,000 lifts Dumbbell Row 5,000 lifts + More Exercises