Dumbbell Reverse Curl Standards (lb)

The average Dumbbell Reverse Curl is 39 lb for men and 23 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Reverse Curl strength standards are based on 43,059 lifts by Strength Level users from 2021 to 2026. More...

Male
Female

Male

Male Dumbbell Reverse Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	8 lb
Novice	20 lb
Intermediate	39 lb
Advanced	64 lb
Elite	94 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.25x
Advanced	0.40x
Elite	0.60x

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 39 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 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
110	4	13	28	49	75
120	5	15	31	52	79
130	6	16	33	55	82
140	7	18	35	58	85
150	7	19	37	60	88
160	8	20	39	63	91
170	9	22	41	65	94
180	10	23	42	67	97
190	11	24	44	69	99
200	12	25	46	72	102
210	13	27	47	73	104
220	13	28	49	75	106
230	14	29	50	77	108
240	15	30	52	79	111
250	16	31	53	81	113
260	16	32	54	82	115
270	17	33	56	84	117
280	18	34	57	86	118
290	19	35	58	87	120
300	19	36	60	89	122
310	20	37	61	90	124

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	17	33	55	80
20	8	20	38	63	91
25	8	20	39	64	94
30	8	20	39	64	94
35	8	20	39	64	94
40	8	20	39	64	94
45	8	19	37	61	89
50	7	18	35	57	83
55	7	17	32	53	77
60	6	15	29	48	70
65	5	14	27	43	63
70	5	12	24	39	57
75	4	11	21	35	51
80	4	10	19	31	46
85	4	9	17	28	41
90	3	8	15	25	37

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

Female

Female Dumbbell Reverse Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	8 lb
Novice	15 lb
Intermediate	23 lb
Advanced	33 lb
Elite	45 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.15x
Advanced	0.25x
Elite	0.30x

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 23 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	9	15	23	32
100	5	10	17	25	35
110	6	11	18	27	37
120	7	13	20	29	40
130	8	14	22	31	42
140	9	15	23	33	44
150	10	16	24	34	46
160	11	17	26	36	48
170	11	18	27	38	49
180	12	19	28	39	51
190	13	20	30	41	53
200	14	21	31	42	54
210	15	22	32	43	56
220	15	23	33	45	57
230	16	24	34	46	59
240	17	25	35	47	60
250	18	26	36	48	61
260	18	27	37	49	63

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	20	28	38
20	8	14	22	32	44
25	8	15	23	33	45
30	8	15	23	33	45
35	8	15	23	33	45
40	8	15	23	33	45
45	8	14	22	31	42
50	7	13	20	29	40
55	7	12	19	27	37
60	6	11	17	25	33
65	6	10	16	22	30
70	5	9	14	20	27
75	5	8	13	18	24
80	4	7	11	16	22
85	4	6	10	15	20
90	3	6	9	13	18

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

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Dumbbell Reverse Curl strength standards

Strength Level analysed 3,401 qualifying results from 43,059 community lifts to produce our Dumbbell Reverse Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	43,059
Qualifying results	3,401
Male results	3,189
Female results	212
Data start	23 December 2021
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	4	13	28	49	75
120	5	15	31	52	79
130	6	16	33	55	82
140	7	18	35	58	85
150	7	19	37	60	88
160	8	20	39	63	91
170	9	22	41	65	94
180	10	23	42	67	97
190	11	24	44	69	99
200	12	25	46	72	102
210	13	27	47	73	104
220	13	28	49	75	106
230	14	29	50	77	108
240	15	30	52	79	111
250	16	31	53	81	113
260	16	32	54	82	115
270	17	33	56	84	117
280	18	34	57	86	118
290	19	35	58	87	120
300	19	36	60	89	122
310	20	37	61	90	124

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	17	33	55	80
20	8	20	38	63	91
25	8	20	39	64	94
30	8	20	39	64	94
35	8	20	39	64	94
40	8	20	39	64	94
45	8	19	37	61	89
50	7	18	35	57	83
55	7	17	32	53	77
60	6	15	29	48	70
65	5	14	27	43	63
70	5	12	24	39	57
75	4	11	21	35	51
80	4	10	19	31	46
85	4	9	17	28	41
90	3	8	15	25	37

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	9	15	23	32
100	5	10	17	25	35
110	6	11	18	27	37
120	7	13	20	29	40
130	8	14	22	31	42
140	9	15	23	33	44
150	10	16	24	34	46
160	11	17	26	36	48
170	11	18	27	38	49
180	12	19	28	39	51
190	13	20	30	41	53
200	14	21	31	42	54
210	15	22	32	43	56
220	15	23	33	45	57
230	16	24	34	46	59
240	17	25	35	47	60
250	18	26	36	48	61
260	18	27	37	49	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	20	28	38
20	8	14	22	32	44
25	8	15	23	33	45
30	8	15	23	33	45
35	8	15	23	33	45
40	8	15	23	33	45
45	8	14	22	31	42
50	7	13	20	29	40
55	7	12	19	27	37
60	6	11	17	25	33
65	6	10	16	22	30
70	5	9	14	20	27
75	5	8	13	18	24
80	4	7	11	16	22
85	4	6	10	15	20
90	3	6	9	13	18

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	4	13	28	49	75
120	5	15	31	52	79
130	6	16	33	55	82
140	7	18	35	58	85
150	7	19	37	60	88
160	8	20	39	63	91
170	9	22	41	65	94
180	10	23	42	67	97
190	11	24	44	69	99
200	12	25	46	72	102
210	13	27	47	73	104
220	13	28	49	75	106
230	14	29	50	77	108
240	15	30	52	79	111
250	16	31	53	81	113
260	16	32	54	82	115
270	17	33	56	84	117
280	18	34	57	86	118
290	19	35	58	87	120
300	19	36	60	89	122
310	20	37	61	90	124

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	17	33	55	80
20	8	20	38	63	91
25	8	20	39	64	94
30	8	20	39	64	94
35	8	20	39	64	94
40	8	20	39	64	94
45	8	19	37	61	89
50	7	18	35	57	83
55	7	17	32	53	77
60	6	15	29	48	70
65	5	14	27	43	63
70	5	12	24	39	57
75	4	11	21	35	51
80	4	10	19	31	46
85	4	9	17	28	41
90	3	8	15	25	37

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	9	15	23	32
100	5	10	17	25	35
110	6	11	18	27	37
120	7	13	20	29	40
130	8	14	22	31	42
140	9	15	23	33	44
150	10	16	24	34	46
160	11	17	26	36	48
170	11	18	27	38	49
180	12	19	28	39	51
190	13	20	30	41	53
200	14	21	31	42	54
210	15	22	32	43	56
220	15	23	33	45	57
230	16	24	34	46	59
240	17	25	35	47	60
250	18	26	36	48	61
260	18	27	37	49	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	20	28	38
20	8	14	22	32	44
25	8	15	23	33	45
30	8	15	23	33	45
35	8	15	23	33	45
40	8	15	23	33	45
45	8	14	22	31	42
50	7	13	20	29	40
55	7	12	19	27	37
60	6	11	17	25	33
65	6	10	16	22	30
70	5	9	14	20	27
75	5	8	13	18	24
80	4	7	11	16	22
85	4	6	10	15	20
90	3	6	9	13	18

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

Dumbbell Reverse Curl Standards (lb)

Male

Male Dumbbell Reverse Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Reverse Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Reverse Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	4	13	28	49	75
120	5	15	31	52	79
130	6	16	33	55	82
140	7	18	35	58	85
150	7	19	37	60	88
160	8	20	39	63	91
170	9	22	41	65	94
180	10	23	42	67	97
190	11	24	44	69	99
200	12	25	46	72	102
210	13	27	47	73	104
220	13	28	49	75	106
230	14	29	50	77	108
240	15	30	52	79	111
250	16	31	53	81	113
260	16	32	54	82	115
270	17	33	56	84	117
280	18	34	57	86	118
290	19	35	58	87	120
300	19	36	60	89	122
310	20	37	61	90	124

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	17	33	55	80
20	8	20	38	63	91
25	8	20	39	64	94
30	8	20	39	64	94
35	8	20	39	64	94
40	8	20	39	64	94
45	8	19	37	61	89
50	7	18	35	57	83
55	7	17	32	53	77
60	6	15	29	48	70
65	5	14	27	43	63
70	5	12	24	39	57
75	4	11	21	35	51
80	4	10	19	31	46
85	4	9	17	28	41
90	3	8	15	25	37

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	9	15	23	32
100	5	10	17	25	35
110	6	11	18	27	37
120	7	13	20	29	40
130	8	14	22	31	42
140	9	15	23	33	44
150	10	16	24	34	46
160	11	17	26	36	48
170	11	18	27	38	49
180	12	19	28	39	51
190	13	20	30	41	53
200	14	21	31	42	54
210	15	22	32	43	56
220	15	23	33	45	57
230	16	24	34	46	59
240	17	25	35	47	60
250	18	26	36	48	61
260	18	27	37	49	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	20	28	38
20	8	14	22	32	44
25	8	15	23	33	45
30	8	15	23	33	45
35	8	15	23	33	45
40	8	15	23	33	45
45	8	14	22	31	42
50	7	13	20	29	40
55	7	12	19	27	37
60	6	11	17	25	33
65	6	10	16	22	30
70	5	9	14	20	27
75	5	8	13	18	24
80	4	7	11	16	22
85	4	6	10	15	20
90	3	6	9	13	18

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