Cable Hammer Curl Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Cable Hammer Curl standards are based on 50,937 lifts by Strength Level users

Male
Female

Male

Male Cable Hammer Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	14 kg
Novice	25 kg
Intermediate	41 kg
Advanced	61 kg
Elite	84 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.55x
Advanced	0.80x
Elite	1.15x

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

What is the average Cable Hammer Curl? The average Cable Hammer Curl weight for a male lifter is 41 kg (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 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	18	31	48	67
55	10	20	33	51	71
60	11	21	36	53	74
65	12	23	38	56	77
70	13	25	40	59	80
75	15	26	42	61	83
80	16	28	44	63	85
85	17	29	45	65	88
90	18	30	47	67	90
95	19	32	49	69	92
100	20	33	50	71	95
105	21	34	52	73	97
110	22	35	53	75	99
115	23	37	55	76	101
120	24	38	56	78	102
125	24	39	57	80	104
130	25	40	59	81	106
135	26	41	60	83	108
140	27	42	61	84	109

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	22	35	52	71
20	13	25	40	60	82
25	14	25	41	61	84
30	14	25	41	61	84
35	14	25	41	61	84
40	14	25	41	61	84
45	13	24	39	58	79
50	12	23	37	54	74
55	11	21	34	50	69
60	10	19	31	46	63
65	9	17	28	41	57
70	8	15	25	37	51
75	8	14	23	33	46
80	7	12	20	30	41
85	6	11	18	27	37
90	5	10	16	24	33

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:

3x12 15%

3x10 11%

4x10 10%

3x15 8%

4x12 5%

7x12 4%

2x15 4%

3x8 3%

4x8 3%

2x40 3%

2x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	12	15%	73
2	3	10	11%	50
3	4	10	10%	45
4	3	15	8%	39
5	4	12	5%	24
6	7	12	4%	19
7	2	15	4%	18
8	3	8	3%	16
9	4	8	3%	15
10	2	40	3%	12
10	2	12	3%	12

Calculate Your Strength Level

Female

Female Cable Hammer Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	9 kg
Novice	16 kg
Intermediate	26 kg
Advanced	38 kg
Elite	51 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.60x
Elite	0.80x

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

What is the average Cable Hammer Curl? The average Cable Hammer Curl weight for a female lifter is 26 kg (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 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	12	20	30	42
45	7	13	21	32	44
50	7	14	22	33	46
55	8	15	24	35	48
60	9	16	25	36	49
65	9	16	26	38	51
70	10	17	27	39	52
75	11	18	28	40	54
80	11	19	29	41	55
85	12	20	30	42	56
90	12	20	31	43	57
95	13	21	32	44	59
100	13	22	32	45	60
105	14	22	33	46	61
110	14	23	34	47	62
115	15	24	35	48	63
120	15	24	35	49	64

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	32	44
20	9	16	25	37	50
25	9	16	26	38	51
30	9	16	26	38	51
35	9	16	26	38	51
40	9	16	26	38	51
45	9	15	24	36	49
50	8	14	23	33	45
55	7	13	21	31	42
60	7	12	19	28	38
65	6	11	17	26	35
70	5	10	16	23	31
75	5	9	14	21	28
80	4	8	13	18	25
85	4	7	11	17	22
90	4	6	10	15	20

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 15%

3x10 15%

3x8 13%

4x12 11%

4x10 7%

2x12 7%

2x10 7%

8x12 4%

5x15 2%

4x8 2%

2x8 2%

4x15 2%

5x12 2%

3x20 2%

6x12 2%

9x12 2%

2x15 2%

4x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	15	15%	7
1	3	10	15%	7
3	3	8	13%	6
4	4	12	11%	5
5	4	10	7%	3
5	2	12	7%	3
5	2	10	7%	3
8	8	12	4%	2
9	5	15	2%	1
9	4	8	2%	1
9	2	8	2%	1
9	4	15	2%	1
9	5	12	2%	1
9	3	20	2%	1
9	6	12	2%	1
9	9	12	2%	1
9	2	15	2%	1
9	4	6	2%	1

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	18	31	48	67
55	10	20	33	51	71
60	11	21	36	53	74
65	12	23	38	56	77
70	13	25	40	59	80
75	15	26	42	61	83
80	16	28	44	63	85
85	17	29	45	65	88
90	18	30	47	67	90
95	19	32	49	69	92
100	20	33	50	71	95
105	21	34	52	73	97
110	22	35	53	75	99
115	23	37	55	76	101
120	24	38	56	78	102
125	24	39	57	80	104
130	25	40	59	81	106
135	26	41	60	83	108
140	27	42	61	84	109

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	22	35	52	71
20	13	25	40	60	82
25	14	25	41	61	84
30	14	25	41	61	84
35	14	25	41	61	84
40	14	25	41	61	84
45	13	24	39	58	79
50	12	23	37	54	74
55	11	21	34	50	69
60	10	19	31	46	63
65	9	17	28	41	57
70	8	15	25	37	51
75	8	14	23	33	46
80	7	12	20	30	41
85	6	11	18	27	37
90	5	10	16	24	33

Rank	Sets	Reps	Percent	Workouts
1	3	12	15%	73
2	3	10	11%	50
3	4	10	10%	45
4	3	15	8%	39
5	4	12	5%	24
6	7	12	4%	19
7	2	15	4%	18
8	3	8	3%	16
9	4	8	3%	15
10	2	40	3%	12
10	2	12	3%	12

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	12	20	30	42
45	7	13	21	32	44
50	7	14	22	33	46
55	8	15	24	35	48
60	9	16	25	36	49
65	9	16	26	38	51
70	10	17	27	39	52
75	11	18	28	40	54
80	11	19	29	41	55
85	12	20	30	42	56
90	12	20	31	43	57
95	13	21	32	44	59
100	13	22	32	45	60
105	14	22	33	46	61
110	14	23	34	47	62
115	15	24	35	48	63
120	15	24	35	49	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	32	44
20	9	16	25	37	50
25	9	16	26	38	51
30	9	16	26	38	51
35	9	16	26	38	51
40	9	16	26	38	51
45	9	15	24	36	49
50	8	14	23	33	45
55	7	13	21	31	42
60	7	12	19	28	38
65	6	11	17	26	35
70	5	10	16	23	31
75	5	9	14	21	28
80	4	8	13	18	25
85	4	7	11	17	22
90	4	6	10	15	20

Rank	Sets	Reps	Percent	Workouts
1	3	15	15%	7
1	3	10	15%	7
3	3	8	13%	6
4	4	12	11%	5
5	4	10	7%	3
5	2	12	7%	3
5	2	10	7%	3
8	8	12	4%	2
9	5	15	2%	1
9	4	8	2%	1
9	2	8	2%	1
9	4	15	2%	1
9	5	12	2%	1
9	3	20	2%	1
9	6	12	2%	1
9	9	12	2%	1
9	2	15	2%	1
9	4	6	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	18	31	48	67
55	10	20	33	51	71
60	11	21	36	53	74
65	12	23	38	56	77
70	13	25	40	59	80
75	15	26	42	61	83
80	16	28	44	63	85
85	17	29	45	65	88
90	18	30	47	67	90
95	19	32	49	69	92
100	20	33	50	71	95
105	21	34	52	73	97
110	22	35	53	75	99
115	23	37	55	76	101
120	24	38	56	78	102
125	24	39	57	80	104
130	25	40	59	81	106
135	26	41	60	83	108
140	27	42	61	84	109

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	22	35	52	71
20	13	25	40	60	82
25	14	25	41	61	84
30	14	25	41	61	84
35	14	25	41	61	84
40	14	25	41	61	84
45	13	24	39	58	79
50	12	23	37	54	74
55	11	21	34	50	69
60	10	19	31	46	63
65	9	17	28	41	57
70	8	15	25	37	51
75	8	14	23	33	46
80	7	12	20	30	41
85	6	11	18	27	37
90	5	10	16	24	33

Rank	Sets	Reps	Percent	Workouts
1	3	12	15%	73
2	3	10	11%	50
3	4	10	10%	45
4	3	15	8%	39
5	4	12	5%	24
6	7	12	4%	19
7	2	15	4%	18
8	3	8	3%	16
9	4	8	3%	15
10	2	40	3%	12
10	2	12	3%	12

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	12	20	30	42
45	7	13	21	32	44
50	7	14	22	33	46
55	8	15	24	35	48
60	9	16	25	36	49
65	9	16	26	38	51
70	10	17	27	39	52
75	11	18	28	40	54
80	11	19	29	41	55
85	12	20	30	42	56
90	12	20	31	43	57
95	13	21	32	44	59
100	13	22	32	45	60
105	14	22	33	46	61
110	14	23	34	47	62
115	15	24	35	48	63
120	15	24	35	49	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	32	44
20	9	16	25	37	50
25	9	16	26	38	51
30	9	16	26	38	51
35	9	16	26	38	51
40	9	16	26	38	51
45	9	15	24	36	49
50	8	14	23	33	45
55	7	13	21	31	42
60	7	12	19	28	38
65	6	11	17	26	35
70	5	10	16	23	31
75	5	9	14	21	28
80	4	8	13	18	25
85	4	7	11	17	22
90	4	6	10	15	20

Rank	Sets	Reps	Percent	Workouts
1	3	15	15%	7
1	3	10	15%	7
3	3	8	13%	6
4	4	12	11%	5
5	4	10	7%	3
5	2	12	7%	3
5	2	10	7%	3
8	8	12	4%	2
9	5	15	2%	1
9	4	8	2%	1
9	2	8	2%	1
9	4	15	2%	1
9	5	12	2%	1
9	3	20	2%	1
9	6	12	2%	1
9	9	12	2%	1
9	2	15	2%	1
9	4	6	2%	1

Cable Hammer Curl Standards

Measured in kg

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

Male

Male Cable Hammer Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Cable Hammer Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	18	31	48	67
55	10	20	33	51	71
60	11	21	36	53	74
65	12	23	38	56	77
70	13	25	40	59	80
75	15	26	42	61	83
80	16	28	44	63	85
85	17	29	45	65	88
90	18	30	47	67	90
95	19	32	49	69	92
100	20	33	50	71	95
105	21	34	52	73	97
110	22	35	53	75	99
115	23	37	55	76	101
120	24	38	56	78	102
125	24	39	57	80	104
130	25	40	59	81	106
135	26	41	60	83	108
140	27	42	61	84	109

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	22	35	52	71
20	13	25	40	60	82
25	14	25	41	61	84
30	14	25	41	61	84
35	14	25	41	61	84
40	14	25	41	61	84
45	13	24	39	58	79
50	12	23	37	54	74
55	11	21	34	50	69
60	10	19	31	46	63
65	9	17	28	41	57
70	8	15	25	37	51
75	8	14	23	33	46
80	7	12	20	30	41
85	6	11	18	27	37
90	5	10	16	24	33

Rank	Sets	Reps	Percent	Workouts
1	3	12	15%	73
2	3	10	11%	50
3	4	10	10%	45
4	3	15	8%	39
5	4	12	5%	24
6	7	12	4%	19
7	2	15	4%	18
8	3	8	3%	16
9	4	8	3%	15
10	2	40	3%	12
10	2	12	3%	12

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	12	20	30	42
45	7	13	21	32	44
50	7	14	22	33	46
55	8	15	24	35	48
60	9	16	25	36	49
65	9	16	26	38	51
70	10	17	27	39	52
75	11	18	28	40	54
80	11	19	29	41	55
85	12	20	30	42	56
90	12	20	31	43	57
95	13	21	32	44	59
100	13	22	32	45	60
105	14	22	33	46	61
110	14	23	34	47	62
115	15	24	35	48	63
120	15	24	35	49	64

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	22	32	44
20	9	16	25	37	50
25	9	16	26	38	51
30	9	16	26	38	51
35	9	16	26	38	51
40	9	16	26	38	51
45	9	15	24	36	49
50	8	14	23	33	45
55	7	13	21	31	42
60	7	12	19	28	38
65	6	11	17	26	35
70	5	10	16	23	31
75	5	9	14	21	28
80	4	8	13	18	25
85	4	7	11	17	22
90	4	6	10	15	20

Rank	Sets	Reps	Percent	Workouts
1	3	15	15%	7
1	3	10	15%	7
3	3	8	13%	6
4	4	12	11%	5
5	4	10	7%	3
5	2	12	7%	3
5	2	10	7%	3
8	8	12	4%	2
9	5	15	2%	1
9	4	8	2%	1
9	2	8	2%	1
9	4	15	2%	1
9	5	12	2%	1
9	3	20	2%	1
9	6	12	2%	1
9	9	12	2%	1
9	2	15	2%	1
9	4	6	2%	1