Dumbbell Bulgarian Split Squat vs Incline Hammer Curl

Measured in kg

Dumbbell Bulgarian Split Squat
Incline Hammer Curl
Pounds (lb)
Kilograms (kg)

Male Strength Standards (kg)

Strength LevelDumbbell Bulgarian Split SquatIncline Hammer Curl
Beginner10 kg5 kg
Novice18 kg11 kg
Intermediate30 kg21 kg
Advanced44 kg35 kg
Elite60 kg50 kg

Female Strength Standards (kg)

Strength LevelDumbbell Bulgarian Split SquatIncline Hammer Curl
Beginner6 kg4 kg
Novice11 kg8 kg
Intermediate18 kg13 kg
Advanced26 kg20 kg
Elite36 kg27 kg