Dumbbell Curl

Dumbbell Curl Standards

Measured in kg

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 2,607,450 lifts by Strength Level users

Male Dumbbell Curl Standards (kg)

Entire Community

Strength LevelWeight
Beginner6 kg
Novice13 kg
Intermediate23 kg
Advanced36 kg
Elite51 kg

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

What is the average Dumbbell Curl? The average Dumbbell Curl weight for a male lifter is 23 kg (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 6 kg (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
5038162739
5549182942
60510193044
65511213246
70612223448
75713233550
80714243751
85815263853
90916274055
95917284156
1001018294258
1051019304459
1101119314561
1151220324662
1201221334763
1251322344865
1301322344966
1351423355067
1401424365168

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%

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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.

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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.