Dumbbell Curl Standards (lb)

The average Dumbbell Curl is 46 lb for men and 27 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Curl strength standards are based on 3,634,702 lifts by Strength Level users from 2017 to 2026. More...

How To

Male
Female

Male

Male Dumbbell Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	16 lb
Novice	29 lb
Intermediate	46 lb
Advanced	68 lb
Elite	93 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.30x
Advanced	0.40x
Elite	0.55x

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 46 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 16 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

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	19	33	51	71
120	11	21	36	54	75
130	12	23	38	57	79
140	13	25	40	60	82
150	15	27	43	63	86
160	16	28	45	66	89
170	17	30	47	68	92
180	19	32	49	71	95
190	20	33	51	73	97
200	21	35	53	75	100
210	22	36	55	78	103
220	23	38	57	80	105
230	24	39	59	82	108
240	26	41	60	84	110
250	27	42	62	86	112
260	28	43	64	88	114
270	29	45	65	90	116
280	30	46	67	91	118
290	31	47	68	93	120
300	32	48	70	95	122
310	33	50	71	96	124

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	39	58	79
20	15	28	45	67	91
25	16	29	46	68	93
30	16	29	46	68	93
35	16	29	46	68	93
40	16	29	46	68	93
45	15	27	44	65	88
50	14	25	41	60	83
55	13	23	38	56	76
60	12	21	35	51	70
65	11	19	31	46	63
70	10	17	28	42	57
75	9	16	25	37	51
80	8	14	23	33	46
85	7	12	20	30	41
90	6	11	18	27	37

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 10%

4x10 6%

2x10 6%

4x8 4%

4x12 4%

3x15 3%

3x6 3%

2x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	4795
2	3	8	10%	2441
3	3	12	10%	2341
4	4	10	6%	1507
5	2	10	6%	1399
6	4	8	4%	980
7	4	12	4%	917
8	3	15	3%	750
9	3	6	3%	726
10	2	8	3%	710

Female

Female Dumbbell Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	9 lb
Novice	16 lb
Intermediate	27 lb
Advanced	41 lb
Elite	56 lb

Bodyweight Ratio

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 Dumbbell Curl? (lb)

What is the average Dumbbell Curl? The average Dumbbell 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 Dumbbell Curl? Female beginners should aim to lift 9 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

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	20	32	45
100	6	12	22	33	47
110	7	14	23	35	49
120	8	15	25	37	51
130	8	16	26	39	53
140	9	17	27	40	55
150	10	17	28	41	57
160	10	18	29	43	58
170	11	19	30	44	60
180	12	20	31	45	61
190	12	21	32	47	62
200	13	22	33	48	64
210	13	22	34	49	65
220	14	23	35	50	66
230	14	24	36	51	67
240	15	24	37	52	69
250	15	25	38	53	70
260	16	26	38	54	71

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	23	35	48
20	8	16	26	40	55
25	9	16	27	41	56
30	9	16	27	41	56
35	9	16	27	41	56
40	9	16	27	41	56
45	8	16	26	39	53
50	8	15	24	36	50
55	7	13	22	33	46
60	6	12	20	30	42
65	6	11	18	28	38
70	5	10	17	25	34
75	5	9	15	22	31
80	4	8	13	20	27
85	4	7	12	18	25
90	3	6	11	16	22

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

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

3x10 22%

3x8 11%

3x12 11%

4x10 7%

3x15 6%

4x12 5%

2x10 5%

4x8 3%

3x6 2%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	1182
2	3	8	11%	595
3	3	12	11%	586
4	4	10	7%	366
5	3	15	6%	304
6	4	12	5%	256
7	2	10	5%	247
8	4	8	3%	172
9	3	6	2%	134
10	2	12	2%	130

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Dumbbell Curl strength standards

Strength Level analysed 957,996 qualifying results from 3,634,702 community lifts to produce our Dumbbell Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	3,634,702
Qualifying results	957,996
Male results	844,943
Female results	113,053
Data start	19 March 2017
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	19	33	51	71
120	11	21	36	54	75
130	12	23	38	57	79
140	13	25	40	60	82
150	15	27	43	63	86
160	16	28	45	66	89
170	17	30	47	68	92
180	19	32	49	71	95
190	20	33	51	73	97
200	21	35	53	75	100
210	22	36	55	78	103
220	23	38	57	80	105
230	24	39	59	82	108
240	26	41	60	84	110
250	27	42	62	86	112
260	28	43	64	88	114
270	29	45	65	90	116
280	30	46	67	91	118
290	31	47	68	93	120
300	32	48	70	95	122
310	33	50	71	96	124

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	39	58	79
20	15	28	45	67	91
25	16	29	46	68	93
30	16	29	46	68	93
35	16	29	46	68	93
40	16	29	46	68	93
45	15	27	44	65	88
50	14	25	41	60	83
55	13	23	38	56	76
60	12	21	35	51	70
65	11	19	31	46	63
70	10	17	28	42	57
75	9	16	25	37	51
80	8	14	23	33	46
85	7	12	20	30	41
90	6	11	18	27	37

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	20	32	45
100	6	12	22	33	47
110	7	14	23	35	49
120	8	15	25	37	51
130	8	16	26	39	53
140	9	17	27	40	55
150	10	17	28	41	57
160	10	18	29	43	58
170	11	19	30	44	60
180	12	20	31	45	61
190	12	21	32	47	62
200	13	22	33	48	64
210	13	22	34	49	65
220	14	23	35	50	66
230	14	24	36	51	67
240	15	24	37	52	69
250	15	25	38	53	70
260	16	26	38	54	71

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	23	35	48
20	8	16	26	40	55
25	9	16	27	41	56
30	9	16	27	41	56
35	9	16	27	41	56
40	9	16	27	41	56
45	8	16	26	39	53
50	8	15	24	36	50
55	7	13	22	33	46
60	6	12	20	30	42
65	6	11	18	28	38
70	5	10	17	25	34
75	5	9	15	22	31
80	4	8	13	20	27
85	4	7	12	18	25
90	3	6	11	16	22

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	19	33	51	71
120	11	21	36	54	75
130	12	23	38	57	79
140	13	25	40	60	82
150	15	27	43	63	86
160	16	28	45	66	89
170	17	30	47	68	92
180	19	32	49	71	95
190	20	33	51	73	97
200	21	35	53	75	100
210	22	36	55	78	103
220	23	38	57	80	105
230	24	39	59	82	108
240	26	41	60	84	110
250	27	42	62	86	112
260	28	43	64	88	114
270	29	45	65	90	116
280	30	46	67	91	118
290	31	47	68	93	120
300	32	48	70	95	122
310	33	50	71	96	124

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	39	58	79
20	15	28	45	67	91
25	16	29	46	68	93
30	16	29	46	68	93
35	16	29	46	68	93
40	16	29	46	68	93
45	15	27	44	65	88
50	14	25	41	60	83
55	13	23	38	56	76
60	12	21	35	51	70
65	11	19	31	46	63
70	10	17	28	42	57
75	9	16	25	37	51
80	8	14	23	33	46
85	7	12	20	30	41
90	6	11	18	27	37

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	20	32	45
100	6	12	22	33	47
110	7	14	23	35	49
120	8	15	25	37	51
130	8	16	26	39	53
140	9	17	27	40	55
150	10	17	28	41	57
160	10	18	29	43	58
170	11	19	30	44	60
180	12	20	31	45	61
190	12	21	32	47	62
200	13	22	33	48	64
210	13	22	34	49	65
220	14	23	35	50	66
230	14	24	36	51	67
240	15	24	37	52	69
250	15	25	38	53	70
260	16	26	38	54	71

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	23	35	48
20	8	16	26	40	55
25	9	16	27	41	56
30	9	16	27	41	56
35	9	16	27	41	56
40	9	16	27	41	56
45	8	16	26	39	53
50	8	15	24	36	50
55	7	13	22	33	46
60	6	12	20	30	42
65	6	11	18	28	38
70	5	10	17	25	34
75	5	9	15	22	31
80	4	8	13	20	27
85	4	7	12	18	25
90	3	6	11	16	22

Dumbbell Curl Standards (lb)

Male

Male Dumbbell Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	19	33	51	71
120	11	21	36	54	75
130	12	23	38	57	79
140	13	25	40	60	82
150	15	27	43	63	86
160	16	28	45	66	89
170	17	30	47	68	92
180	19	32	49	71	95
190	20	33	51	73	97
200	21	35	53	75	100
210	22	36	55	78	103
220	23	38	57	80	105
230	24	39	59	82	108
240	26	41	60	84	110
250	27	42	62	86	112
260	28	43	64	88	114
270	29	45	65	90	116
280	30	46	67	91	118
290	31	47	68	93	120
300	32	48	70	95	122
310	33	50	71	96	124

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	24	39	58	79
20	15	28	45	67	91
25	16	29	46	68	93
30	16	29	46	68	93
35	16	29	46	68	93
40	16	29	46	68	93
45	15	27	44	65	88
50	14	25	41	60	83
55	13	23	38	56	76
60	12	21	35	51	70
65	11	19	31	46	63
70	10	17	28	42	57
75	9	16	25	37	51
80	8	14	23	33	46
85	7	12	20	30	41
90	6	11	18	27	37

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	20	32	45
100	6	12	22	33	47
110	7	14	23	35	49
120	8	15	25	37	51
130	8	16	26	39	53
140	9	17	27	40	55
150	10	17	28	41	57
160	10	18	29	43	58
170	11	19	30	44	60
180	12	20	31	45	61
190	12	21	32	47	62
200	13	22	33	48	64
210	13	22	34	49	65
220	14	23	35	50	66
230	14	24	36	51	67
240	15	24	37	52	69
250	15	25	38	53	70
260	16	26	38	54	71

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	23	35	48
20	8	16	26	40	55
25	9	16	27	41	56
30	9	16	27	41	56
35	9	16	27	41	56
40	9	16	27	41	56
45	8	16	26	39	53
50	8	15	24	36	50
55	7	13	22	33	46
60	6	12	20	30	42
65	6	11	18	28	38
70	5	10	17	25	34
75	5	9	15	22	31
80	4	8	13	20	27
85	4	7	12	18	25
90	3	6	11	16	22