Dumbbell Reverse Wrist Curl Standards

Measured in lb

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 20,747 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Reverse Wrist Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	4 lb
Novice	18 lb
Intermediate	44 lb
Advanced	81 lb
Elite	127 lb

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? (lb)

What is the average Dumbbell Reverse Wrist Curl? The average Dumbbell Reverse Wrist Curl weight for a male lifter is 44 lb (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 4 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	2	12	35	68	111
120	2	13	36	71	114
130	2	14	38	73	117
140	3	15	40	75	119
150	3	16	41	77	122
160	4	17	43	79	124
170	4	18	44	81	127
180	4	19	45	83	129
190	5	20	46	84	131
200	5	21	48	86	133
210	6	21	49	87	135
220	6	22	50	89	137
230	6	23	51	90	138
240	7	23	52	92	140
250	7	24	53	93	142
260	7	25	54	94	143
270	8	25	55	96	145
280	8	26	56	97	146
290	8	27	57	98	148
300	9	27	58	99	149
310	9	28	58	100	151

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	15	37	69	108
20	4	17	43	79	124
25	4	18	44	81	127
30	4	18	44	81	127
35	4	18	44	81	127
40	4	18	44	81	127
45	4	17	42	77	121
50	3	16	39	72	113
55	3	15	36	67	105
60	3	13	33	61	96
65	3	12	30	55	86
70	2	11	27	49	77
75	2	10	24	44	69
80	2	9	21	39	62
85	2	8	19	35	56
90	2	7	17	32	50

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	7 lb
Novice	15 lb
Intermediate	27 lb
Advanced	42 lb
Elite	59 lb

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? (lb)

What is the average Dumbbell Reverse Wrist Curl? The average Dumbbell Reverse Wrist Curl weight for a female lifter is 27 lb (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 7 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	3	9	17	29	43
100	4	10	19	31	46
110	5	12	21	34	49
120	6	13	23	36	51
130	7	14	25	38	54
140	8	16	27	40	56
150	9	17	28	42	59
160	10	18	30	44	61
170	11	19	31	46	63
180	11	20	33	48	65
190	12	22	34	50	67
200	13	23	35	51	69
210	14	24	37	53	71
220	15	25	38	54	72
230	15	26	39	56	74
240	16	27	40	57	76
250	17	28	42	59	77
260	18	29	43	60	79

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	23	35	50
20	7	15	26	41	57
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	15	26	39	56
50	7	14	24	37	52
55	6	13	22	34	48
60	6	12	20	31	44
65	5	11	18	28	40
70	5	9	16	25	36
75	4	8	15	23	32
80	4	8	13	20	29
85	3	7	12	18	26
90	3	6	11	16	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 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
110	2	12	35	68	111
120	2	13	36	71	114
130	2	14	38	73	117
140	3	15	40	75	119
150	3	16	41	77	122
160	4	17	43	79	124
170	4	18	44	81	127
180	4	19	45	83	129
190	5	20	46	84	131
200	5	21	48	86	133
210	6	21	49	87	135
220	6	22	50	89	137
230	6	23	51	90	138
240	7	23	52	92	140
250	7	24	53	93	142
260	7	25	54	94	143
270	8	25	55	96	145
280	8	26	56	97	146
290	8	27	57	98	148
300	9	27	58	99	149
310	9	28	58	100	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	15	37	69	108
20	4	17	43	79	124
25	4	18	44	81	127
30	4	18	44	81	127
35	4	18	44	81	127
40	4	18	44	81	127
45	4	17	42	77	121
50	3	16	39	72	113
55	3	15	36	67	105
60	3	13	33	61	96
65	3	12	30	55	86
70	2	11	27	49	77
75	2	10	24	44	69
80	2	9	21	39	62
85	2	8	19	35	56
90	2	7	17	32	50

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
90	3	9	17	29	43
100	4	10	19	31	46
110	5	12	21	34	49
120	6	13	23	36	51
130	7	14	25	38	54
140	8	16	27	40	56
150	9	17	28	42	59
160	10	18	30	44	61
170	11	19	31	46	63
180	11	20	33	48	65
190	12	22	34	50	67
200	13	23	35	51	69
210	14	24	37	53	71
220	15	25	38	54	72
230	15	26	39	56	74
240	16	27	40	57	76
250	17	28	42	59	77
260	18	29	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	23	35	50
20	7	15	26	41	57
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	15	26	39	56
50	7	14	24	37	52
55	6	13	22	34	48
60	6	12	20	31	44
65	5	11	18	28	40
70	5	9	16	25	36
75	4	8	15	23	32
80	4	8	13	20	29
85	3	7	12	18	26
90	3	6	11	16	23

BW	Beg.	Nov.	Int.	Adv.	Elite
110	2	12	35	68	111
120	2	13	36	71	114
130	2	14	38	73	117
140	3	15	40	75	119
150	3	16	41	77	122
160	4	17	43	79	124
170	4	18	44	81	127
180	4	19	45	83	129
190	5	20	46	84	131
200	5	21	48	86	133
210	6	21	49	87	135
220	6	22	50	89	137
230	6	23	51	90	138
240	7	23	52	92	140
250	7	24	53	93	142
260	7	25	54	94	143
270	8	25	55	96	145
280	8	26	56	97	146
290	8	27	57	98	148
300	9	27	58	99	149
310	9	28	58	100	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	15	37	69	108
20	4	17	43	79	124
25	4	18	44	81	127
30	4	18	44	81	127
35	4	18	44	81	127
40	4	18	44	81	127
45	4	17	42	77	121
50	3	16	39	72	113
55	3	15	36	67	105
60	3	13	33	61	96
65	3	12	30	55	86
70	2	11	27	49	77
75	2	10	24	44	69
80	2	9	21	39	62
85	2	8	19	35	56
90	2	7	17	32	50

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
90	3	9	17	29	43
100	4	10	19	31	46
110	5	12	21	34	49
120	6	13	23	36	51
130	7	14	25	38	54
140	8	16	27	40	56
150	9	17	28	42	59
160	10	18	30	44	61
170	11	19	31	46	63
180	11	20	33	48	65
190	12	22	34	50	67
200	13	23	35	51	69
210	14	24	37	53	71
220	15	25	38	54	72
230	15	26	39	56	74
240	16	27	40	57	76
250	17	28	42	59	77
260	18	29	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	23	35	50
20	7	15	26	41	57
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	15	26	39	56
50	7	14	24	37	52
55	6	13	22	34	48
60	6	12	20	31	44
65	5	11	18	28	40
70	5	9	16	25	36
75	4	8	15	23	32
80	4	8	13	20	29
85	3	7	12	18	26
90	3	6	11	16	23

BW	Beg.	Nov.	Int.	Adv.	Elite
110	2	12	35	68	111
120	2	13	36	71	114
130	2	14	38	73	117
140	3	15	40	75	119
150	3	16	41	77	122
160	4	17	43	79	124
170	4	18	44	81	127
180	4	19	45	83	129
190	5	20	46	84	131
200	5	21	48	86	133
210	6	21	49	87	135
220	6	22	50	89	137
230	6	23	51	90	138
240	7	23	52	92	140
250	7	24	53	93	142
260	7	25	54	94	143
270	8	25	55	96	145
280	8	26	56	97	146
290	8	27	57	98	148
300	9	27	58	99	149
310	9	28	58	100	151

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	15	37	69	108
20	4	17	43	79	124
25	4	18	44	81	127
30	4	18	44	81	127
35	4	18	44	81	127
40	4	18	44	81	127
45	4	17	42	77	121
50	3	16	39	72	113
55	3	15	36	67	105
60	3	13	33	61	96
65	3	12	30	55	86
70	2	11	27	49	77
75	2	10	24	44	69
80	2	9	21	39	62
85	2	8	19	35	56
90	2	7	17	32	50

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
90	3	9	17	29	43
100	4	10	19	31	46
110	5	12	21	34	49
120	6	13	23	36	51
130	7	14	25	38	54
140	8	16	27	40	56
150	9	17	28	42	59
160	10	18	30	44	61
170	11	19	31	46	63
180	11	20	33	48	65
190	12	22	34	50	67
200	13	23	35	51	69
210	14	24	37	53	71
220	15	25	38	54	72
230	15	26	39	56	74
240	16	27	40	57	76
250	17	28	42	59	77
260	18	29	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	13	23	35	50
20	7	15	26	41	57
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	15	26	39	56
50	7	14	24	37	52
55	6	13	22	34	48
60	6	12	20	31	44
65	5	11	18	28	40
70	5	9	16	25	36
75	4	8	15	23	32
80	4	8	13	20	29
85	3	7	12	18	26
90	3	6	11	16	23