Cable Hammer Curl

Cable Hammer Curl Standards

Measured in lb

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

Our community Cable Hammer Curl standards are based on 1,000 lifts by Strength Level users
Cable Hammer Curl

Male Cable Hammer Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 14 lb
Novice 27 lb
Intermediate 45 lb
Advanced 69 lb
Elite 96 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.15x
Intermediate 0.25x
Advanced 0.40x
Elite 0.55x

How much should I be able to Cable Hammer Curl? (lb)

What is the average Cable Hammer Curl? The average Cable Hammer Curl weight for a male lifter is 45 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Hammer Curl? Male beginners should aim to lift 14 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 6 15 28 46 67
120 7 17 31 50 72
130 9 19 34 54 76
140 10 21 37 57 81
150 12 24 40 61 85
160 13 26 43 64 89
170 15 28 46 68 93
180 16 30 48 71 96
190 18 32 51 74 100
200 19 34 53 77 103
210 21 36 55 80 107
220 22 38 58 82 110
230 24 39 60 85 113
240 25 41 62 88 116
250 26 43 64 90 119
260 28 45 67 93 122
270 29 46 69 95 125
280 30 48 71 98 127
290 32 50 73 100 130
300 33 51 74 102 133
310 34 53 76 104 135
Age Beg. Nov. Int. Adv. Elite
15 12 23 39 59 82
20 13 26 44 67 94
25 14 27 45 69 96
30 14 27 45 69 96
35 14 27 45 69 96
40 14 27 45 69 96
45 13 25 43 65 91
50 12 24 40 61 85
55 11 22 37 57 79
60 10 20 34 52 72
65 9 18 31 47 65
70 8 16 28 42 58
75 7 15 25 38 52
80 7 13 22 34 47
85 6 12 20 30 42
90 5 11 18 27 38

How many sets and reps of Cable Hammer Curl should I do?

These are the most popular Cable Hammer Curl workouts done by male lifters:

7x12 14%
2x40 10%
3x12 8%
7x15 7%
4x25 6%

Calculate Your Strength Level

lb
lb
years old

Female Cable Hammer Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 9 lb
Novice 16 lb
Intermediate 27 lb
Advanced 40 lb
Elite 55 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.20x
Advanced 0.30x
Elite 0.40x

How much should I be able to Cable Hammer Curl? (lb)

What is the average Cable Hammer Curl? The average Cable Hammer Curl weight for a female lifter is 27 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Cable Hammer Curl? Female beginners should aim to lift 9 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 4 10 18 28 39
100 5 11 20 30 42
110 6 13 21 32 45
120 7 14 23 35 47
130 8 15 25 37 50
140 9 17 26 39 52
150 10 18 28 40 54
160 11 19 29 42 56
170 12 20 31 44 58
180 13 21 32 45 60
190 14 22 34 47 62
200 15 23 35 49 64
210 15 24 36 50 65
220 16 25 37 51 67
230 17 26 38 53 69
240 18 27 40 54 70
250 19 28 41 55 72
260 19 29 42 57 73
Age Beg. Nov. Int. Adv. Elite
15 8 14 23 34 46
20 9 16 26 39 53
25 9 16 27 40 55
30 9 16 27 40 55
35 9 16 27 40 55
40 9 16 27 40 55
45 8 16 25 38 52
50 8 15 24 35 49
55 7 14 22 33 45
60 7 12 20 30 41
65 6 11 18 27 37
70 5 10 16 24 33
75 5 9 15 22 30
80 4 8 13 19 27
85 4 7 12 17 24
90 3 6 11 16 21

How many sets and reps of Cable Hammer Curl should I do?

These are the most popular Cable Hammer Curl workouts done by female lifters:

3x15 40%
4x12 40%
4x6 20%

Calculate Your Strength Level

lb
lb
years old

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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.