These are the most popular Dumbbell Curl workouts done by male lifters:
Dumbbell Curl Standards
Measured in kg
Dumbbell Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Dumbbell Curl Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 6 kg |
Novice | 13 kg |
Intermediate | 23 kg |
Advanced | 36 kg |
Elite | 51 kg |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.10x |
Novice | 0.15x |
Intermediate | 0.30x |
Advanced | 0.50x |
Elite | 0.65x |
How much should I be able to Dumbbell Curl? (kg)
What is the average Dumbbell Curl? The average Dumbbell Curl weight for a male lifter is 23 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Curl? Male beginners should aim to lift 6 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 3 | 8 | 16 | 27 | 39 |
55 | 4 | 9 | 18 | 29 | 42 |
60 | 5 | 10 | 19 | 30 | 44 |
65 | 5 | 11 | 21 | 32 | 46 |
70 | 6 | 12 | 22 | 34 | 48 |
75 | 7 | 13 | 23 | 35 | 50 |
80 | 7 | 14 | 24 | 37 | 51 |
85 | 8 | 15 | 26 | 38 | 53 |
90 | 9 | 16 | 27 | 40 | 55 |
95 | 9 | 17 | 28 | 41 | 56 |
100 | 10 | 18 | 29 | 42 | 58 |
105 | 10 | 19 | 30 | 44 | 59 |
110 | 11 | 19 | 31 | 45 | 61 |
115 | 12 | 20 | 32 | 46 | 62 |
120 | 12 | 21 | 33 | 47 | 63 |
125 | 13 | 22 | 34 | 48 | 65 |
130 | 13 | 22 | 34 | 49 | 66 |
135 | 14 | 23 | 35 | 50 | 67 |
140 | 14 | 24 | 36 | 51 | 68 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 5 | 11 | 20 | 31 | 44 |
20 | 6 | 13 | 23 | 35 | 50 |
25 | 6 | 13 | 23 | 36 | 51 |
30 | 6 | 13 | 23 | 36 | 51 |
35 | 6 | 13 | 23 | 36 | 51 |
40 | 6 | 13 | 23 | 36 | 51 |
45 | 6 | 13 | 22 | 35 | 49 |
50 | 6 | 12 | 21 | 32 | 46 |
55 | 5 | 11 | 19 | 30 | 42 |
60 | 5 | 10 | 18 | 27 | 39 |
65 | 4 | 9 | 16 | 25 | 35 |
70 | 4 | 8 | 14 | 22 | 31 |
75 | 3 | 7 | 13 | 20 | 28 |
80 | 3 | 6 | 11 | 18 | 25 |
85 | 3 | 6 | 10 | 16 | 22 |
90 | 2 | 5 | 9 | 14 | 20 |
How many sets and reps of Dumbbell Curl should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 19% | 4795 |
2 | 3 | 8 | 10% | 2441 |
3 | 3 | 12 | 10% | 2341 |
4 | 4 | 10 | 6% | 1507 |
5 | 2 | 10 | 6% | 1399 |
6 | 4 | 8 | 4% | 980 |
7 | 4 | 12 | 4% | 917 |
8 | 3 | 15 | 3% | 750 |
9 | 3 | 6 | 3% | 726 |
10 | 2 | 8 | 3% | 710 |
Calculate Your Strength Level
Female
Female Dumbbell Curl Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 3 kg |
Novice | 8 kg |
Intermediate | 14 kg |
Advanced | 21 kg |
Elite | 31 kg |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.05x |
Novice | 0.10x |
Intermediate | 0.20x |
Advanced | 0.35x |
Elite | 0.45x |
How much should I be able to Dumbbell Curl? (kg)
What is the average Dumbbell Curl? The average Dumbbell Curl weight for a female lifter is 14 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Curl? Female beginners should aim to lift 3 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 2 | 5 | 10 | 16 | 24 |
45 | 2 | 5 | 11 | 17 | 25 |
50 | 3 | 6 | 11 | 18 | 27 |
55 | 3 | 7 | 12 | 19 | 28 |
60 | 3 | 7 | 13 | 20 | 29 |
65 | 4 | 8 | 14 | 21 | 30 |
70 | 4 | 8 | 14 | 22 | 31 |
75 | 4 | 9 | 15 | 23 | 32 |
80 | 5 | 9 | 16 | 24 | 33 |
85 | 5 | 10 | 16 | 25 | 34 |
90 | 5 | 10 | 17 | 25 | 35 |
95 | 6 | 11 | 17 | 26 | 35 |
100 | 6 | 11 | 18 | 27 | 36 |
105 | 6 | 12 | 19 | 27 | 37 |
110 | 7 | 12 | 19 | 28 | 38 |
115 | 7 | 12 | 20 | 28 | 38 |
120 | 7 | 13 | 20 | 29 | 39 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 3 | 6 | 12 | 18 | 26 |
20 | 3 | 7 | 13 | 21 | 30 |
25 | 3 | 8 | 14 | 21 | 31 |
30 | 3 | 8 | 14 | 21 | 31 |
35 | 3 | 8 | 14 | 21 | 31 |
40 | 3 | 8 | 14 | 21 | 31 |
45 | 3 | 7 | 13 | 20 | 29 |
50 | 3 | 7 | 12 | 19 | 27 |
55 | 3 | 6 | 11 | 18 | 25 |
60 | 3 | 6 | 10 | 16 | 23 |
65 | 2 | 5 | 9 | 15 | 21 |
70 | 2 | 5 | 8 | 13 | 19 |
75 | 2 | 4 | 7 | 12 | 17 |
80 | 2 | 4 | 7 | 10 | 15 |
85 | 2 | 3 | 6 | 9 | 13 |
90 | 1 | 3 | 5 | 8 | 12 |
How many sets and reps of Dumbbell Curl should I do?
These are the most popular Dumbbell Curl workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 22% | 1182 |
2 | 3 | 8 | 11% | 595 |
3 | 3 | 12 | 11% | 586 |
4 | 4 | 10 | 7% | 366 |
5 | 3 | 15 | 6% | 304 |
6 | 4 | 12 | 5% | 256 |
7 | 2 | 10 | 5% | 247 |
8 | 4 | 8 | 3% | 172 |
9 | 3 | 6 | 2% | 134 |
10 | 2 | 12 | 2% | 130 |
Calculate Your Strength Level
Create Standards
Recommended Program
For Dumbbell Curl we recommend following the Dumbbell PPL program on Boostcamp.
Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.
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Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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
Other Languages
- Dumbbell Curl (EN)
- Curls mit Kurzhantel (DE)
- Curl con mancuernas (ES)
- Curl avec haltères (FR)
- Uginanie przedramion z hantlami (PL)
- Curl con Manubri (IT)
- Rosca com halter (PT)