Dumbbell Curl Standards (kg)

Dumbbell curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our dumbbell curl standards are based on 83,000 lifts by Strength Level users.

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.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Curl Standards (kg)

BW Beg. Nov. Int. Adv. Elite
60 5 x0.09 12 x0.19 20 x0.34 32 x0.53 45 x0.76
65 6 x0.09 13 x0.2 22 x0.34 34 x0.52 48 x0.73
70 7 x0.1 14 x0.2 23 x0.34 36 x0.51 50 x0.71
75 8 x0.1 15 x0.2 25 x0.33 37 x0.5 52 x0.69
80 9 x0.11 16 x0.2 26 x0.33 39 x0.49 54 x0.67
85 9 x0.11 17 x0.2 28 x0.32 41 x0.48 56 x0.65
90 10 x0.11 18 x0.2 29 x0.32 42 x0.47 57 x0.64
95 11 x0.11 19 x0.2 30 x0.32 44 x0.46 59 x0.62
100 11 x0.11 20 x0.2 31 x0.31 45 x0.45 61 x0.61
105 12 x0.12 21 x0.2 32 x0.31 47 x0.44 62 x0.59
110 13 x0.12 22 x0.2 33 x0.3 48 x0.43 64 x0.58
115 13 x0.12 23 x0.2 35 x0.3 49 x0.43 65 x0.57
120 14 x0.12 23 x0.2 36 x0.3 50 x0.42 67 x0.56
125 15 x0.12 24 x0.19 37 x0.29 52 x0.41 68 x0.55
130 15 x0.12 25 x0.19 38 x0.29 53 x0.41 70 x0.54
135 16 x0.12 26 x0.19 39 x0.29 54 x0.4 71 x0.53
140 17 x0.12 27 x0.19 40 x0.28 55 x0.39 72 x0.52
All 7 15 25 39 54

These male standards were last updated August and are based on 24,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
40 2 x0.05 5 x0.13 10 x0.25 17 x0.42 25 x0.62
45 2 x0.05 6 x0.13 11 x0.24 18 x0.4 26 x0.58
50 3 x0.05 6 x0.13 12 x0.24 19 x0.38 28 x0.55
55 3 x0.06 7 x0.13 13 x0.23 20 x0.37 29 x0.52
60 3 x0.06 7 x0.12 13 x0.22 21 x0.35 30 x0.5
65 4 x0.06 8 x0.12 14 x0.22 22 x0.34 31 x0.48
70 4 x0.06 9 x0.12 15 x0.21 23 x0.32 32 x0.46
75 5 x0.06 9 x0.12 15 x0.21 24 x0.31 33 x0.44
80 5 x0.06 9 x0.12 16 x0.2 24 x0.3 34 x0.42
85 5 x0.06 10 x0.12 17 x0.2 25 x0.29 35 x0.41
90 5 x0.06 10 x0.12 17 x0.19 26 x0.29 35 x0.39
95 6 x0.06 11 x0.11 18 x0.19 26 x0.28 36 x0.38
100 6 x0.06 11 x0.11 18 x0.18 27 x0.27 37 x0.37
105 6 x0.06 12 x0.11 19 x0.18 28 x0.26 38 x0.36
110 7 x0.06 12 x0.11 19 x0.17 28 x0.26 38 x0.35
115 7 x0.06 12 x0.11 20 x0.17 29 x0.25 39 x0.34
120 7 x0.06 13 x0.11 20 x0.17 29 x0.24 40 x0.33
All 4 8 14 22 31

These female standards were last updated August and are based on 3,000 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 is my exact level?

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

Strength Level Calculator

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 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises

Exercise Comparisons

Compare dumbbell curl versus one of the following exercises:

Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Shrug Dumbbell Front Raise