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Cable Curl Standards (kg)

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

Our cable curl standards are based on 4,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Cable Curl Standards (kg)

BW Beg. Nov. Int. Adv. Elite
50 8 x0.15 19 x0.39 37 x0.75 61 x1.23 90 x1.8
55 9 x0.17 22 x0.4 41 x0.74 66 x1.2 95 x1.73
60 11 x0.18 24 x0.41 44 x0.74 70 x1.17 100 x1.67
65 12 x0.19 27 x0.41 47 x0.73 74 x1.14 105 x1.61
70 14 x0.2 29 x0.41 50 x0.72 78 x1.11 109 x1.56
75 15 x0.21 31 x0.41 53 x0.71 81 x1.08 113 x1.51
80 17 x0.21 33 x0.41 56 x0.7 85 x1.06 117 x1.47
85 18 x0.22 35 x0.41 59 x0.69 88 x1.03 121 x1.43
90 20 x0.22 37 x0.41 61 x0.68 91 x1.01 125 x1.39
95 21 x0.22 39 x0.41 64 x0.67 94 x0.99 128 x1.35
100 23 x0.23 41 x0.41 66 x0.66 97 x0.97 132 x1.32
105 24 x0.23 43 x0.41 68 x0.65 100 x0.95 135 x1.29
110 25 x0.23 45 x0.41 70 x0.64 102 x0.93 138 x1.26
115 27 x0.23 46 x0.4 73 x0.63 105 x0.91 141 x1.23
120 28 x0.23 48 x0.4 75 x0.62 107 x0.89 144 x1.2
125 29 x0.23 50 x0.4 77 x0.61 110 x0.88 147 x1.17
130 30 x0.23 51 x0.39 79 x0.61 112 x0.86 150 x1.15
135 32 x0.23 53 x0.39 81 x0.6 115 x0.85 152 x1.13
140 33 x0.23 54 x0.39 83 x0.59 117 x0.83 155 x1.11
All 15 32 55 84 118

These male standards were last updated 14 hours ago and are based on 1,000 filtered lifts.

Female Cable Curl Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 1 x0.04 7 x0.17 17 x0.41 31 x0.76 48 x1.2
45 2 x0.05 8 x0.19 19 x0.43 34 x0.76 52 x1.16
50 3 x0.06 10 x0.2 22 x0.43 37 x0.75 56 x1.13
55 4 x0.08 12 x0.22 24 x0.44 41 x0.74 60 x1.09
60 5 x0.09 13 x0.22 26 x0.44 43 x0.72 64 x1.06
65 6 x0.1 15 x0.23 29 x0.44 46 x0.71 67 x1.03
70 7 x0.1 17 x0.24 31 x0.44 49 x0.7 70 x1.01
75 8 x0.11 18 x0.24 33 x0.44 52 x0.69 74 x0.98
80 9 x0.12 20 x0.25 35 x0.43 54 x0.68 77 x0.96
85 10 x0.12 21 x0.25 37 x0.43 56 x0.66 79 x0.93
90 11 x0.12 23 x0.25 39 x0.43 59 x0.65 82 x0.91
95 12 x0.13 24 x0.25 40 x0.42 61 x0.64 85 x0.89
100 13 x0.13 25 x0.25 42 x0.42 63 x0.63 87 x0.87
105 14 x0.13 27 x0.25 44 x0.42 65 x0.62 90 x0.85
110 15 x0.14 28 x0.25 45 x0.41 67 x0.61 92 x0.84
115 16 x0.14 29 x0.25 47 x0.41 69 x0.6 94 x0.82
120 17 x0.14 30 x0.25 49 x0.4 71 x0.59 96 x0.8
All 6 15 29 48 70

These female standards were last updated 14 hours ago and are based on 208 filtered lifts.

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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 Press 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 lifts + More Exercises

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Exercise Comparisons

Compare cable curl versus one of the following exercises:

Lat Pulldown Seated Cable Row Tricep Pushdown Tricep Rope Pushdown Cable Fly Face Pull Cable Lateral Raise Cable Crunch Cable Pull Through One Arm Cable Curl