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Dumbbell Curl Standards (lb)

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

Our dumbbell curl standards are based on 671,000 lifts by Strength Level users.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Dumbbell Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 7 x0.06 18 x0.17 36 x0.33 59 x0.54 87 x0.79
120 8 x0.07 20 x0.17 39 x0.32 63 x0.53 92 x0.77
130 10 x0.07 23 x0.17 42 x0.32 67 x0.51 96 x0.74
140 11 x0.08 25 x0.18 45 x0.32 70 x0.5 101 x0.72
150 12 x0.08 27 x0.18 47 x0.32 74 x0.49 105 x0.7
160 14 x0.09 29 x0.18 50 x0.31 77 x0.48 108 x0.68
170 15 x0.09 30 x0.18 52 x0.31 80 x0.47 112 x0.66
180 16 x0.09 32 x0.18 55 x0.3 83 x0.46 116 x0.64
190 18 x0.09 34 x0.18 57 x0.3 86 x0.45 119 x0.63
200 19 x0.09 36 x0.18 59 x0.3 89 x0.44 122 x0.61
210 20 x0.1 38 x0.18 62 x0.29 91 x0.43 125 x0.6
220 21 x0.1 39 x0.18 64 x0.29 94 x0.43 128 x0.58
230 23 x0.1 41 x0.18 66 x0.29 96 x0.42 131 x0.57
240 24 x0.1 42 x0.18 68 x0.28 99 x0.41 134 x0.56
250 25 x0.1 44 x0.18 70 x0.28 101 x0.4 137 x0.55
260 26 x0.1 45 x0.17 72 x0.28 103 x0.4 139 x0.54
270 27 x0.1 47 x0.17 73 x0.27 106 x0.39 142 x0.53
280 28 x0.1 48 x0.17 75 x0.27 108 x0.39 145 x0.52
290 29 x0.1 50 x0.17 77 x0.27 110 x0.38 147 x0.51
300 30 x0.1 51 x0.17 79 x0.26 112 x0.37 149 x0.5
310 31 x0.1 53 x0.17 80 x0.26 114 x0.37 152 x0.49
All 14 29 52 81 114

These male standards were last updated yesterday and are based on 198,000 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

Female Dumbbell Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 4 x0.05 11 x0.12 22 x0.24 36 x0.4 53 x0.59
100 5 x0.05 12 x0.12 23 x0.23 38 x0.38 56 x0.56
110 6 x0.05 13 x0.12 25 x0.23 40 x0.37 58 x0.53
120 6 x0.05 15 x0.12 27 x0.22 43 x0.35 61 x0.51
130 7 x0.06 16 x0.12 28 x0.22 44 x0.34 63 x0.49
140 8 x0.06 17 x0.12 30 x0.21 46 x0.33 65 x0.47
150 9 x0.06 18 x0.12 31 x0.21 48 x0.32 67 x0.45
160 9 x0.06 19 x0.12 33 x0.2 50 x0.31 69 x0.43
170 10 x0.06 20 x0.12 34 x0.2 51 x0.3 71 x0.42
180 11 x0.06 21 x0.12 35 x0.19 53 x0.29 73 x0.41
190 12 x0.06 22 x0.12 36 x0.19 54 x0.29 75 x0.39
200 12 x0.06 23 x0.11 37 x0.19 56 x0.28 76 x0.38
210 13 x0.06 24 x0.11 39 x0.18 57 x0.27 78 x0.37
220 13 x0.06 24 x0.11 40 x0.18 58 x0.26 80 x0.36
230 14 x0.06 25 x0.11 41 x0.18 60 x0.26 81 x0.35
240 15 x0.06 26 x0.11 42 x0.17 61 x0.25 82 x0.34
250 15 x0.06 27 x0.11 43 x0.17 62 x0.25 84 x0.34
260 16 x0.06 28 x0.11 44 x0.17 63 x0.24 85 x0.33
All 8 17 30 47 67

These female standards were last updated yesterday and are based on 26,000 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

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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.

More Exercises

Barbell

Bench Press 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 1,000 lifts + More Exercises

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Exercise Comparisons

Compare dumbbell curl versus one of the following exercises:

Dumbbell Bench Press Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Row Dumbbell Hammer Curl Dumbbell Lateral Raise Goblet Squat Dumbbell Lunge Dumbbell Fly Dumbbell Shrug Dumbbell Tricep Extension Arnold Press Dumbbell Front Raise Dumbbell Concentration Curl Dumbbell Pullover Dumbbell Bulgarian Split Squat Decline Dumbbell Bench Press Dumbbell Floor Press Dumbbell Tricep Kickback Dumbbell Reverse Fly Incline Dumbbell Fly Dumbbell Romanian Deadlift Incline Dumbbell Curl Lying Dumbbell Tricep Extension Chest Supported Dumbbell Row

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