Dumbbell Reverse Curl Standards

Measured in lb

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Reverse Curl standards are based on 11,300 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Reverse Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	14 lb
Novice	28 lb
Intermediate	49 lb
Advanced	76 lb
Elite	106 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.30x
Advanced	0.45x
Elite	0.65x

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

What is the average Dumbbell Reverse Curl? The average Dumbbell Reverse Curl weight for a male lifter is 49 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Reverse 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	17	33	54	80
120	8	19	36	58	84
130	9	21	39	62	88
140	11	23	42	65	93
150	12	25	44	68	96
160	13	27	47	72	100
170	15	29	49	75	104
180	16	31	52	77	107
190	17	33	54	80	110
200	19	34	56	83	113
210	20	36	58	85	116
220	21	38	60	88	119
230	22	39	62	90	122
240	23	41	64	93	125
250	25	42	66	95	127
260	26	44	68	97	130
270	27	45	70	99	133
280	28	47	71	101	135
290	29	48	73	103	137
300	30	49	75	105	140
310	31	51	76	107	142

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	24	42	64	91
20	13	28	48	74	104
25	14	28	49	76	106
30	14	28	49	76	106
35	14	28	49	76	106
40	14	28	49	76	106
45	13	27	47	72	101
50	12	25	44	67	95
55	11	23	40	62	88
60	10	21	37	57	80
65	9	19	33	51	72
70	8	17	30	46	65
75	7	15	27	41	58
80	7	14	24	37	52
85	6	12	21	33	46
90	5	11	19	30	42

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

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

3x10 30%

3x8 10%

2x10 7%

2x12 6%

3x12 6%

3x16 5%

3x15 4%

3x20 3%

2x15 3%

2x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	103
2	3	8	10%	36
3	2	10	7%	26
4	2	12	6%	22
5	3	12	6%	21
6	3	16	5%	16
7	3	15	4%	15
8	3	20	3%	12
9	2	15	3%	11
10	2	8	3%	10

Calculate Your Strength Level

Female

Female Dumbbell Reverse Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	8 lb
Novice	17 lb
Intermediate	29 lb
Advanced	45 lb
Elite	63 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.30x
Elite	0.45x

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

What is the average Dumbbell Reverse Curl? The average Dumbbell Reverse Curl weight for a female lifter is 29 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Reverse 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25

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

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

3x10 43%

2x10 14%

3x15 10%

4x10 10%

3x12 5%

3x8 5%

3x5 5%

4x12 5%

2x15 5%

Rank	Sets	Reps	Percent	Workouts
1	3	10	43%	9
2	2	10	14%	3
3	3	15	10%	2
3	4	10	10%	2
5	3	12	5%	1
5	3	8	5%	1
5	3	5	5%	1
5	4	12	5%	1
5	2	15	5%	1

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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.

Other Languages

Dumbbell Reverse Curl (EN)
Curls invertidos con mancuernas de pie (ES)
Uginanie przedramion z hantlami podchwytem (PL)
Curl inverso con Manubri (IT)
Rosca invertida com halteres (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	17	33	54	80
120	8	19	36	58	84
130	9	21	39	62	88
140	11	23	42	65	93
150	12	25	44	68	96
160	13	27	47	72	100
170	15	29	49	75	104
180	16	31	52	77	107
190	17	33	54	80	110
200	19	34	56	83	113
210	20	36	58	85	116
220	21	38	60	88	119
230	22	39	62	90	122
240	23	41	64	93	125
250	25	42	66	95	127
260	26	44	68	97	130
270	27	45	70	99	133
280	28	47	71	101	135
290	29	48	73	103	137
300	30	49	75	105	140
310	31	51	76	107	142

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	24	42	64	91
20	13	28	48	74	104
25	14	28	49	76	106
30	14	28	49	76	106
35	14	28	49	76	106
40	14	28	49	76	106
45	13	27	47	72	101
50	12	25	44	67	95
55	11	23	40	62	88
60	10	21	37	57	80
65	9	19	33	51	72
70	8	17	30	46	65
75	7	15	27	41	58
80	7	14	24	37	52
85	6	12	21	33	46
90	5	11	19	30	42

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	103
2	3	8	10%	36
3	2	10	7%	26
4	2	12	6%	22
5	3	12	6%	21
6	3	16	5%	16
7	3	15	4%	15
8	3	20	3%	12
9	2	15	3%	11
10	2	8	3%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25

Rank	Sets	Reps	Percent	Workouts
1	3	10	43%	9
2	2	10	14%	3
3	3	15	10%	2
3	4	10	10%	2
5	3	12	5%	1
5	3	8	5%	1
5	3	5	5%	1
5	4	12	5%	1
5	2	15	5%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	17	33	54	80
120	8	19	36	58	84
130	9	21	39	62	88
140	11	23	42	65	93
150	12	25	44	68	96
160	13	27	47	72	100
170	15	29	49	75	104
180	16	31	52	77	107
190	17	33	54	80	110
200	19	34	56	83	113
210	20	36	58	85	116
220	21	38	60	88	119
230	22	39	62	90	122
240	23	41	64	93	125
250	25	42	66	95	127
260	26	44	68	97	130
270	27	45	70	99	133
280	28	47	71	101	135
290	29	48	73	103	137
300	30	49	75	105	140
310	31	51	76	107	142

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	24	42	64	91
20	13	28	48	74	104
25	14	28	49	76	106
30	14	28	49	76	106
35	14	28	49	76	106
40	14	28	49	76	106
45	13	27	47	72	101
50	12	25	44	67	95
55	11	23	40	62	88
60	10	21	37	57	80
65	9	19	33	51	72
70	8	17	30	46	65
75	7	15	27	41	58
80	7	14	24	37	52
85	6	12	21	33	46
90	5	11	19	30	42

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	103
2	3	8	10%	36
3	2	10	7%	26
4	2	12	6%	22
5	3	12	6%	21
6	3	16	5%	16
7	3	15	4%	15
8	3	20	3%	12
9	2	15	3%	11
10	2	8	3%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25

Rank	Sets	Reps	Percent	Workouts
1	3	10	43%	9
2	2	10	14%	3
3	3	15	10%	2
3	4	10	10%	2
5	3	12	5%	1
5	3	8	5%	1
5	3	5	5%	1
5	4	12	5%	1
5	2	15	5%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	7	17	33	54	80
120	8	19	36	58	84
130	9	21	39	62	88
140	11	23	42	65	93
150	12	25	44	68	96
160	13	27	47	72	100
170	15	29	49	75	104
180	16	31	52	77	107
190	17	33	54	80	110
200	19	34	56	83	113
210	20	36	58	85	116
220	21	38	60	88	119
230	22	39	62	90	122
240	23	41	64	93	125
250	25	42	66	95	127
260	26	44	68	97	130
270	27	45	70	99	133
280	28	47	71	101	135
290	29	48	73	103	137
300	30	49	75	105	140
310	31	51	76	107	142

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	24	42	64	91
20	13	28	48	74	104
25	14	28	49	76	106
30	14	28	49	76	106
35	14	28	49	76	106
40	14	28	49	76	106
45	13	27	47	72	101
50	12	25	44	67	95
55	11	23	40	62	88
60	10	21	37	57	80
65	9	19	33	51	72
70	8	17	30	46	65
75	7	15	27	41	58
80	7	14	24	37	52
85	6	12	21	33	46
90	5	11	19	30	42

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	103
2	3	8	10%	36
3	2	10	7%	26
4	2	12	6%	22
5	3	12	6%	21
6	3	16	5%	16
7	3	15	4%	15
8	3	20	3%	12
9	2	15	3%	11
10	2	8	3%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25

Rank	Sets	Reps	Percent	Workouts
1	3	10	43%	9
2	2	10	14%	3
3	3	15	10%	2
3	4	10	10%	2
5	3	12	5%	1
5	3	8	5%	1
5	3	5	5%	1
5	4	12	5%	1
5	2	15	5%	1