Dumbbell Curl

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.

Our community Dumbbell Curl standards are based on 2,712,423 lifts by Strength Level users

Male Dumbbell Curl Standards (lb)

Entire Community

Strength LevelWeight
Beginner14 lb
Novice29 lb
Intermediate52 lb
Advanced80 lb
Elite113 lb

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

BWBeg.Nov.Int.Adv.Elite
110718365986
120820396391
1301023426696
14011254470100
15012274773104
16014295076108
17015305280111
18016325483115
19018345785118
20019365988121
21020376191124
22021396393127
23023416596130
24024426798133
250254469101136
260264571103138
270274773105141
280284875107144
290295077109146
300315178111148
310325280113151

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%

Calculate Your Strength Level

lb
lb
years old

Create Standards

Recommended Program

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

Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.

Get Boostcamp for free on iOS and Android.

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.