Dumbbell Reverse Wrist Curl Standards

Measured in kg

Dumbbell Reverse Wrist 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 Wrist Curl standards are based on 20,492 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Reverse Wrist Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	2 kg
Novice	8 kg
Intermediate	20 kg
Advanced	37 kg
Elite	58 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.10x
Intermediate	0.25x
Advanced	0.50x
Elite	0.75x

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

What is the average Dumbbell Reverse Wrist Curl? The average Dumbbell Reverse Wrist Curl weight for a male lifter is 20 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Reverse Wrist Curl? Male beginners should aim to lift 2 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	6	16	31	50
55	1	6	17	32	52
60	1	7	17	33	53
65	1	7	18	34	55
70	2	8	19	35	56
75	2	8	20	36	57
80	2	8	20	37	58
85	2	9	21	38	59
90	2	9	22	39	60
95	3	10	22	40	61
100	3	10	23	40	62
105	3	10	23	41	63
110	3	11	24	42	64
115	3	11	24	42	65
120	3	11	25	43	65
125	4	12	25	44	66
130	4	12	26	44	67
135	4	12	26	45	68
140	4	13	26	45	68

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	7	17	31	49
20	2	8	19	36	56
25	2	8	20	37	58
30	2	8	20	37	58
35	2	8	20	37	58
40	2	8	20	37	58
45	2	8	19	35	55
50	2	7	18	33	51
55	1	7	16	30	47
60	1	6	15	28	43
65	1	6	13	25	39
70	1	5	12	22	35
75	1	4	11	20	31
80	1	4	10	18	28
85	1	4	9	16	25
90	1	3	8	14	23

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

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

3x10 18%

3x12 12%

3x15 9%

2x10 6%

3x20 5%

2x12 5%

2x20 4%

2x15 4%

4x12 4%

3x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	122
2	3	12	12%	80
3	3	15	9%	64
4	2	10	6%	39
5	3	20	5%	37
6	2	12	5%	31
7	2	20	4%	30
8	2	15	4%	25
9	4	12	4%	24
10	3	8	3%	23

Calculate Your Strength Level

Female

Female Dumbbell Reverse Wrist Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	7 kg
Intermediate	12 kg
Advanced	19 kg
Elite	27 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.30x
Elite	0.40x

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

What is the average Dumbbell Reverse Wrist Curl? The average Dumbbell Reverse Wrist Curl weight for a female lifter is 12 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Reverse Wrist Curl? Female beginners should aim to lift 3 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	13	19
45	2	5	9	14	21
50	2	5	10	15	22
55	3	6	11	17	23
60	3	7	12	18	25
65	4	7	12	19	26
70	4	8	13	20	27
75	5	9	14	21	28
80	5	9	15	21	29
85	5	10	15	22	30
90	6	10	16	23	31
95	6	11	17	24	32
100	7	11	17	25	33
105	7	12	18	25	34
110	7	12	18	26	35
115	8	13	19	27	35
120	8	13	20	27	36

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	16	23
20	3	7	12	18	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	25
50	3	6	11	17	24
55	3	6	10	16	22
60	3	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	14
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	10

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

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

3x10 35%

3x12 30%

2x10 10%

4x19 5%

3x16 5%

6x10 5%

3x8 5%

2x8 5%

Rank	Sets	Reps	Percent	Workouts
1	3	10	35%	7
2	3	12	30%	6
3	2	10	10%	2
4	4	19	5%	1
4	3	16	5%	1
4	6	10	5%	1
4	3	8	5%	1
4	2	8	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 Wrist Curl (EN)
Kurzhantel-Unterarm-Curls im Obergriff (DE)
Curl de muñeca con mancuerna palmas abajo (ES)
Prostowanie nadgarstka z hantlami (PL)
Curl inversi per i Polsi con Manubri (IT)
Rosca de punho inverso com halteres (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	6	16	31	50
55	1	6	17	32	52
60	1	7	17	33	53
65	1	7	18	34	55
70	2	8	19	35	56
75	2	8	20	36	57
80	2	8	20	37	58
85	2	9	21	38	59
90	2	9	22	39	60
95	3	10	22	40	61
100	3	10	23	40	62
105	3	10	23	41	63
110	3	11	24	42	64
115	3	11	24	42	65
120	3	11	25	43	65
125	4	12	25	44	66
130	4	12	26	44	67
135	4	12	26	45	68
140	4	13	26	45	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	7	17	31	49
20	2	8	19	36	56
25	2	8	20	37	58
30	2	8	20	37	58
35	2	8	20	37	58
40	2	8	20	37	58
45	2	8	19	35	55
50	2	7	18	33	51
55	1	7	16	30	47
60	1	6	15	28	43
65	1	6	13	25	39
70	1	5	12	22	35
75	1	4	11	20	31
80	1	4	10	18	28
85	1	4	9	16	25
90	1	3	8	14	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	122
2	3	12	12%	80
3	3	15	9%	64
4	2	10	6%	39
5	3	20	5%	37
6	2	12	5%	31
7	2	20	4%	30
8	2	15	4%	25
9	4	12	4%	24
10	3	8	3%	23

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	13	19
45	2	5	9	14	21
50	2	5	10	15	22
55	3	6	11	17	23
60	3	7	12	18	25
65	4	7	12	19	26
70	4	8	13	20	27
75	5	9	14	21	28
80	5	9	15	21	29
85	5	10	15	22	30
90	6	10	16	23	31
95	6	11	17	24	32
100	7	11	17	25	33
105	7	12	18	25	34
110	7	12	18	26	35
115	8	13	19	27	35
120	8	13	20	27	36

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	16	23
20	3	7	12	18	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	25
50	3	6	11	17	24
55	3	6	10	16	22
60	3	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	14
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	10

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	6	16	31	50
55	1	6	17	32	52
60	1	7	17	33	53
65	1	7	18	34	55
70	2	8	19	35	56
75	2	8	20	36	57
80	2	8	20	37	58
85	2	9	21	38	59
90	2	9	22	39	60
95	3	10	22	40	61
100	3	10	23	40	62
105	3	10	23	41	63
110	3	11	24	42	64
115	3	11	24	42	65
120	3	11	25	43	65
125	4	12	25	44	66
130	4	12	26	44	67
135	4	12	26	45	68
140	4	13	26	45	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	7	17	31	49
20	2	8	19	36	56
25	2	8	20	37	58
30	2	8	20	37	58
35	2	8	20	37	58
40	2	8	20	37	58
45	2	8	19	35	55
50	2	7	18	33	51
55	1	7	16	30	47
60	1	6	15	28	43
65	1	6	13	25	39
70	1	5	12	22	35
75	1	4	11	20	31
80	1	4	10	18	28
85	1	4	9	16	25
90	1	3	8	14	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	122
2	3	12	12%	80
3	3	15	9%	64
4	2	10	6%	39
5	3	20	5%	37
6	2	12	5%	31
7	2	20	4%	30
8	2	15	4%	25
9	4	12	4%	24
10	3	8	3%	23

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	13	19
45	2	5	9	14	21
50	2	5	10	15	22
55	3	6	11	17	23
60	3	7	12	18	25
65	4	7	12	19	26
70	4	8	13	20	27
75	5	9	14	21	28
80	5	9	15	21	29
85	5	10	15	22	30
90	6	10	16	23	31
95	6	11	17	24	32
100	7	11	17	25	33
105	7	12	18	25	34
110	7	12	18	26	35
115	8	13	19	27	35
120	8	13	20	27	36

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	16	23
20	3	7	12	18	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	25
50	3	6	11	17	24
55	3	6	10	16	22
60	3	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	14
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	10

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	6	16	31	50
55	1	6	17	32	52
60	1	7	17	33	53
65	1	7	18	34	55
70	2	8	19	35	56
75	2	8	20	36	57
80	2	8	20	37	58
85	2	9	21	38	59
90	2	9	22	39	60
95	3	10	22	40	61
100	3	10	23	40	62
105	3	10	23	41	63
110	3	11	24	42	64
115	3	11	24	42	65
120	3	11	25	43	65
125	4	12	25	44	66
130	4	12	26	44	67
135	4	12	26	45	68
140	4	13	26	45	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	7	17	31	49
20	2	8	19	36	56
25	2	8	20	37	58
30	2	8	20	37	58
35	2	8	20	37	58
40	2	8	20	37	58
45	2	8	19	35	55
50	2	7	18	33	51
55	1	7	16	30	47
60	1	6	15	28	43
65	1	6	13	25	39
70	1	5	12	22	35
75	1	4	11	20	31
80	1	4	10	18	28
85	1	4	9	16	25
90	1	3	8	14	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	122
2	3	12	12%	80
3	3	15	9%	64
4	2	10	6%	39
5	3	20	5%	37
6	2	12	5%	31
7	2	20	4%	30
8	2	15	4%	25
9	4	12	4%	24
10	3	8	3%	23

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	4	8	13	19
45	2	5	9	14	21
50	2	5	10	15	22
55	3	6	11	17	23
60	3	7	12	18	25
65	4	7	12	19	26
70	4	8	13	20	27
75	5	9	14	21	28
80	5	9	15	21	29
85	5	10	15	22	30
90	6	10	16	23	31
95	6	11	17	24	32
100	7	11	17	25	33
105	7	12	18	25	34
110	7	12	18	26	35
115	8	13	19	27	35
120	8	13	20	27	36

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	16	23
20	3	7	12	18	26
25	3	7	12	19	27
30	3	7	12	19	27
35	3	7	12	19	27
40	3	7	12	19	27
45	3	7	12	18	25
50	3	6	11	17	24
55	3	6	10	16	22
60	3	5	9	14	20
65	2	5	8	13	18
70	2	4	7	12	16
75	2	4	7	10	14
80	2	3	6	9	13
85	1	3	5	8	12
90	1	3	5	7	10