Dumbbell Curl Standards

Measured in lb

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

Exercise

Compare With

Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Dumbbell Curl standards are based on 1,723,194 lifts by Strength Level users

How To

♂ Male
♀ Female

Male Dumbbell Curl Standards (lb)

Strength Level	Weight
Beginner	14 lb
Novice	29 lb
Intermediate	52 lb
Advanced	80 lb
Elite	113 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.30x
Advanced	0.50x
Elite	0.65x

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

What is the average Dumbbell Curl? The average Dumbbell Curl weight for a male lifter is 52 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

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

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	18	36	59	86
120	8	20	39	63	91
130	10	23	42	66	96
140	11	25	44	70	100
150	12	27	47	73	104
160	14	29	50	76	108
170	15	30	52	80	111
180	16	32	54	83	115
190	18	34	57	85	118
200	19	36	59	88	121
210	20	37	61	91	124
220	21	39	63	93	127
230	23	41	65	96	130
240	24	42	67	98	133
250	25	44	69	101	136
260	26	45	71	103	138
270	27	47	73	105	141
280	28	48	75	107	144
290	29	50	77	109	146
300	31	51	78	111	148
310	32	52	80	113	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	25	44	68	97
20	14	29	50	78	111
25	14	29	52	80	113
30	14	29	52	80	113
35	14	29	52	80	113
40	14	29	52	80	113
45	13	28	49	76	108
50	12	26	46	71	101
55	11	24	43	66	93
60	10	22	39	60	85
65	9	20	35	55	77
70	8	18	31	49	69
75	8	16	28	44	62
80	7	14	25	39	55
85	6	13	23	35	50
90	5	12	20	32	45

How many sets and reps of Dumbbell Curl should I do?

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

3x10 19%

3x8 10%

3x12 9%

4x10 6%

2x10 6%

4x8 4%

4x12 4%

2x8 3%

3x6 3%

3x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	3285
2	3	8	10%	1704
3	3	12	9%	1536
4	4	10	6%	1104
5	2	10	6%	1009
6	4	8	4%	702
7	4	12	4%	619
8	2	8	3%	533
9	3	6	3%	532
10	3	15	3%	518

Calculate Your Strength Level

Female Dumbbell Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	8 lb
Novice	17 lb
Intermediate	30 lb
Advanced	47 lb
Elite	67 lb

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.35x
Elite	0.45x

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

What is the average Dumbbell Curl? The average Dumbbell Curl weight for a female lifter is 30 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Curl? Female beginners should aim to lift 8 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	22	36	53
100	5	12	23	38	56
110	6	13	25	40	58
120	6	15	27	43	61
130	7	16	28	45	63
140	8	17	30	46	66
150	9	18	31	48	68
160	9	19	33	50	70
170	10	20	34	51	72
180	11	21	35	53	73
190	12	22	36	54	75
200	12	23	38	56	77
210	13	24	39	57	78
220	13	25	40	59	80
230	14	25	41	60	81
240	15	26	42	61	83
250	15	27	43	62	84
260	16	28	44	63	85

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	26	40	57
20	7	16	29	46	66
25	8	17	30	47	67
30	8	17	30	47	67
35	8	17	30	47	67
40	8	17	30	47	67
45	7	16	29	45	64
50	7	15	27	42	60
55	6	14	25	39	55
60	6	13	23	36	51
65	5	11	20	32	46
70	5	10	18	29	41
75	4	9	16	26	37
80	4	8	15	23	33
85	3	7	13	21	29
90	3	7	12	19	26

How many sets and reps of Dumbbell Curl should I do?

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

3x10 21%

3x12 11%

3x8 10%

4x10 7%

3x15 6%

2x10 5%

4x12 4%

4x8 4%

2x12 3%

3x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	823
2	3	12	11%	442
3	3	8	10%	398
4	4	10	7%	282
5	3	15	6%	246
6	2	10	5%	200
7	4	12	4%	171
8	4	8	4%	138
9	2	12	3%	109
10	3	6	3%	103

Calculate Your Strength Level

Recommended Program

For Dumbbell Curl we recommend following the Dumbbell PPL program on Boostcamp.

Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download Boostcamp for free on iOS and Android.

Download Boostcamp

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

Follow

About Us

Contact

Please send enquires, suggestions and bug reports to:
support@strengthlevel.com

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	18	36	59	86
120	8	20	39	63	91
130	10	23	42	66	96
140	11	25	44	70	100
150	12	27	47	73	104
160	14	29	50	76	108
170	15	30	52	80	111
180	16	32	54	83	115
190	18	34	57	85	118
200	19	36	59	88	121
210	20	37	61	91	124
220	21	39	63	93	127
230	23	41	65	96	130
240	24	42	67	98	133
250	25	44	69	101	136
260	26	45	71	103	138
270	27	47	73	105	141
280	28	48	75	107	144
290	29	50	77	109	146
300	31	51	78	111	148
310	32	52	80	113	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	25	44	68	97
20	14	29	50	78	111
25	14	29	52	80	113
30	14	29	52	80	113
35	14	29	52	80	113
40	14	29	52	80	113
45	13	28	49	76	108
50	12	26	46	71	101
55	11	24	43	66	93
60	10	22	39	60	85
65	9	20	35	55	77
70	8	18	31	49	69
75	8	16	28	44	62
80	7	14	25	39	55
85	6	13	23	35	50
90	5	12	20	32	45

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	22	36	53
100	5	12	23	38	56
110	6	13	25	40	58
120	6	15	27	43	61
130	7	16	28	45	63
140	8	17	30	46	66
150	9	18	31	48	68
160	9	19	33	50	70
170	10	20	34	51	72
180	11	21	35	53	73
190	12	22	36	54	75
200	12	23	38	56	77
210	13	24	39	57	78
220	13	25	40	59	80
230	14	25	41	60	81
240	15	26	42	61	83
250	15	27	43	62	84
260	16	28	44	63	85

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	26	40	57
20	7	16	29	46	66
25	8	17	30	47	67
30	8	17	30	47	67
35	8	17	30	47	67
40	8	17	30	47	67
45	7	16	29	45	64
50	7	15	27	42	60
55	6	14	25	39	55
60	6	13	23	36	51
65	5	11	20	32	46
70	5	10	18	29	41
75	4	9	16	26	37
80	4	8	15	23	33
85	3	7	13	21	29
90	3	7	12	19	26

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	823
2	3	12	11%	442
3	3	8	10%	398
4	4	10	7%	282
5	3	15	6%	246
6	2	10	5%	200
7	4	12	4%	171
8	4	8	4%	138
9	2	12	3%	109
10	3	6	3%	103

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	18	36	59	86
120	8	20	39	63	91
130	10	23	42	66	96
140	11	25	44	70	100
150	12	27	47	73	104
160	14	29	50	76	108
170	15	30	52	80	111
180	16	32	54	83	115
190	18	34	57	85	118
200	19	36	59	88	121
210	20	37	61	91	124
220	21	39	63	93	127
230	23	41	65	96	130
240	24	42	67	98	133
250	25	44	69	101	136
260	26	45	71	103	138
270	27	47	73	105	141
280	28	48	75	107	144
290	29	50	77	109	146
300	31	51	78	111	148
310	32	52	80	113	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	25	44	68	97
20	14	29	50	78	111
25	14	29	52	80	113
30	14	29	52	80	113
35	14	29	52	80	113
40	14	29	52	80	113
45	13	28	49	76	108
50	12	26	46	71	101
55	11	24	43	66	93
60	10	22	39	60	85
65	9	20	35	55	77
70	8	18	31	49	69
75	8	16	28	44	62
80	7	14	25	39	55
85	6	13	23	35	50
90	5	12	20	32	45

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	22	36	53
100	5	12	23	38	56
110	6	13	25	40	58
120	6	15	27	43	61
130	7	16	28	45	63
140	8	17	30	46	66
150	9	18	31	48	68
160	9	19	33	50	70
170	10	20	34	51	72
180	11	21	35	53	73
190	12	22	36	54	75
200	12	23	38	56	77
210	13	24	39	57	78
220	13	25	40	59	80
230	14	25	41	60	81
240	15	26	42	61	83
250	15	27	43	62	84
260	16	28	44	63	85

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	26	40	57
20	7	16	29	46	66
25	8	17	30	47	67
30	8	17	30	47	67
35	8	17	30	47	67
40	8	17	30	47	67
45	7	16	29	45	64
50	7	15	27	42	60
55	6	14	25	39	55
60	6	13	23	36	51
65	5	11	20	32	46
70	5	10	18	29	41
75	4	9	16	26	37
80	4	8	15	23	33
85	3	7	13	21	29
90	3	7	12	19	26

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	823
2	3	12	11%	442
3	3	8	10%	398
4	4	10	7%	282
5	3	15	6%	246
6	2	10	5%	200
7	4	12	4%	171
8	4	8	4%	138
9	2	12	3%	109
10	3	6	3%	103

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	18	36	59	86
120	8	20	39	63	91
130	10	23	42	66	96
140	11	25	44	70	100
150	12	27	47	73	104
160	14	29	50	76	108
170	15	30	52	80	111
180	16	32	54	83	115
190	18	34	57	85	118
200	19	36	59	88	121
210	20	37	61	91	124
220	21	39	63	93	127
230	23	41	65	96	130
240	24	42	67	98	133
250	25	44	69	101	136
260	26	45	71	103	138
270	27	47	73	105	141
280	28	48	75	107	144
290	29	50	77	109	146
300	31	51	78	111	148
310	32	52	80	113	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	25	44	68	97
20	14	29	50	78	111
25	14	29	52	80	113
30	14	29	52	80	113
35	14	29	52	80	113
40	14	29	52	80	113
45	13	28	49	76	108
50	12	26	46	71	101
55	11	24	43	66	93
60	10	22	39	60	85
65	9	20	35	55	77
70	8	18	31	49	69
75	8	16	28	44	62
80	7	14	25	39	55
85	6	13	23	35	50
90	5	12	20	32	45

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	22	36	53
100	5	12	23	38	56
110	6	13	25	40	58
120	6	15	27	43	61
130	7	16	28	45	63
140	8	17	30	46	66
150	9	18	31	48	68
160	9	19	33	50	70
170	10	20	34	51	72
180	11	21	35	53	73
190	12	22	36	54	75
200	12	23	38	56	77
210	13	24	39	57	78
220	13	25	40	59	80
230	14	25	41	60	81
240	15	26	42	61	83
250	15	27	43	62	84
260	16	28	44	63	85

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	26	40	57
20	7	16	29	46	66
25	8	17	30	47	67
30	8	17	30	47	67
35	8	17	30	47	67
40	8	17	30	47	67
45	7	16	29	45	64
50	7	15	27	42	60
55	6	14	25	39	55
60	6	13	23	36	51
65	5	11	20	32	46
70	5	10	18	29	41
75	4	9	16	26	37
80	4	8	15	23	33
85	3	7	13	21	29
90	3	7	12	19	26

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	823
2	3	12	11%	442
3	3	8	10%	398
4	4	10	7%	282
5	3	15	6%	246
6	2	10	5%	200
7	4	12	4%	171
8	4	8	4%	138
9	2	12	3%	109
10	3	6	3%	103