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 1,604,000 lifts by Strength Level users

Male Dumbbell Curl Standards (lb)

Entire Community

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

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%

Calculate Your Strength Level

lb
lb
years old

Female Dumbbell Curl Standards (lb)

Entire Community

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

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%

Calculate Your Strength Level

lb
lb
years old

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.

Rate Your Lifts Against Other People

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

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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.