Dumbbell Wrist Curl Standards

Measured in lb

Dumbbell 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 Wrist Curl standards are based on 65,378 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Wrist Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	8 lb
Novice	28 lb
Intermediate	62 lb
Advanced	108 lb
Elite	164 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.35x
Advanced	0.65x
Elite	0.95x

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

What is the average Dumbbell Wrist Curl? The average Dumbbell Wrist Curl weight for a male lifter is 62 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Wrist 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	2	14	39	75	122
120	3	17	43	81	129
130	4	19	47	86	136
140	5	22	50	92	142
150	6	24	54	97	148
160	8	26	58	101	154
170	9	29	61	106	160
180	10	31	65	110	165
190	12	33	68	115	170
200	13	36	71	119	176
210	14	38	74	123	180
220	16	40	77	127	185
230	17	42	80	130	190
240	18	44	83	134	194
250	20	46	86	137	198
260	21	48	88	141	202
270	22	50	91	144	206
280	24	52	94	148	210
290	25	54	96	151	214
300	26	56	99	154	218
310	27	58	101	157	221

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	24	52	92	140
20	8	27	60	105	160
25	8	28	62	108	164
30	8	28	62	108	164
35	8	28	62	108	164
40	8	28	62	108	164
45	8	27	58	102	156
50	7	25	55	96	146
55	7	23	51	89	135
60	6	21	46	81	123
65	6	19	42	73	112
70	5	17	37	66	100
75	4	15	34	59	90
80	4	14	30	53	80
85	4	12	27	47	72
90	3	11	24	42	65

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

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

3x10 17%

3x12 13%

3x15 8%

3x20 6%

2x20 5%

3x8 5%

2x12 4%

2x15 4%

2x10 4%

4x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	225
2	3	12	13%	178
3	3	15	8%	111
4	3	20	6%	73
5	2	20	5%	71
6	3	8	5%	67
7	2	12	4%	56
8	2	15	4%	51
9	2	10	4%	47
10	4	10	3%	43

Calculate Your Strength Level

Female

Female Dumbbell 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 Wrist Curl? (lb)

What is the average Dumbbell Wrist Curl? The average Dumbbell 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 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 Wrist Curl should I do?

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

3x12 23%

3x15 13%

3x10 11%

2x15 9%

3x20 8%

2x10 8%

2x8 8%

2x12 8%

4x10 4%

2x20 4%

Rank	Sets	Reps	Percent	Workouts
1	3	12	23%	12
2	3	15	13%	7
3	3	10	11%	6
4	2	15	9%	5
5	3	20	8%	4
5	2	10	8%	4
5	2	8	8%	4
5	2	12	8%	4
9	4	10	4%	2
9	2	20	4%	2

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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 Wrist Curl (EN)
Unterarm-Curls im Untergriff mit Kurzhantel (DE)
Curl de muñeca con mancuerna palmas arriba (ES)
Curl des poignets avec haltères (FR)
Uginanie nadgarstka z hantlami (PL)
Curl per i Polsi con Manubri (IT)
Rosca de punho com halteres (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
110	2	14	39	75	122
120	3	17	43	81	129
130	4	19	47	86	136
140	5	22	50	92	142
150	6	24	54	97	148
160	8	26	58	101	154
170	9	29	61	106	160
180	10	31	65	110	165
190	12	33	68	115	170
200	13	36	71	119	176
210	14	38	74	123	180
220	16	40	77	127	185
230	17	42	80	130	190
240	18	44	83	134	194
250	20	46	86	137	198
260	21	48	88	141	202
270	22	50	91	144	206
280	24	52	94	148	210
290	25	54	96	151	214
300	26	56	99	154	218
310	27	58	101	157	221

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	24	52	92	140
20	8	27	60	105	160
25	8	28	62	108	164
30	8	28	62	108	164
35	8	28	62	108	164
40	8	28	62	108	164
45	8	27	58	102	156
50	7	25	55	96	146
55	7	23	51	89	135
60	6	21	46	81	123
65	6	19	42	73	112
70	5	17	37	66	100
75	4	15	34	59	90
80	4	14	30	53	80
85	4	12	27	47	72
90	3	11	24	42	65

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	225
2	3	12	13%	178
3	3	15	8%	111
4	3	20	6%	73
5	2	20	5%	71
6	3	8	5%	67
7	2	12	4%	56
8	2	15	4%	51
9	2	10	4%	47
10	4	10	3%	43

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

Rank	Sets	Reps	Percent	Workouts
1	3	12	23%	12
2	3	15	13%	7
3	3	10	11%	6
4	2	15	9%	5
5	3	20	8%	4
5	2	10	8%	4
5	2	8	8%	4
5	2	12	8%	4
9	4	10	4%	2
9	2	20	4%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
110	2	14	39	75	122
120	3	17	43	81	129
130	4	19	47	86	136
140	5	22	50	92	142
150	6	24	54	97	148
160	8	26	58	101	154
170	9	29	61	106	160
180	10	31	65	110	165
190	12	33	68	115	170
200	13	36	71	119	176
210	14	38	74	123	180
220	16	40	77	127	185
230	17	42	80	130	190
240	18	44	83	134	194
250	20	46	86	137	198
260	21	48	88	141	202
270	22	50	91	144	206
280	24	52	94	148	210
290	25	54	96	151	214
300	26	56	99	154	218
310	27	58	101	157	221

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	24	52	92	140
20	8	27	60	105	160
25	8	28	62	108	164
30	8	28	62	108	164
35	8	28	62	108	164
40	8	28	62	108	164
45	8	27	58	102	156
50	7	25	55	96	146
55	7	23	51	89	135
60	6	21	46	81	123
65	6	19	42	73	112
70	5	17	37	66	100
75	4	15	34	59	90
80	4	14	30	53	80
85	4	12	27	47	72
90	3	11	24	42	65

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	225
2	3	12	13%	178
3	3	15	8%	111
4	3	20	6%	73
5	2	20	5%	71
6	3	8	5%	67
7	2	12	4%	56
8	2	15	4%	51
9	2	10	4%	47
10	4	10	3%	43

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

Rank	Sets	Reps	Percent	Workouts
1	3	12	23%	12
2	3	15	13%	7
3	3	10	11%	6
4	2	15	9%	5
5	3	20	8%	4
5	2	10	8%	4
5	2	8	8%	4
5	2	12	8%	4
9	4	10	4%	2
9	2	20	4%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
110	2	14	39	75	122
120	3	17	43	81	129
130	4	19	47	86	136
140	5	22	50	92	142
150	6	24	54	97	148
160	8	26	58	101	154
170	9	29	61	106	160
180	10	31	65	110	165
190	12	33	68	115	170
200	13	36	71	119	176
210	14	38	74	123	180
220	16	40	77	127	185
230	17	42	80	130	190
240	18	44	83	134	194
250	20	46	86	137	198
260	21	48	88	141	202
270	22	50	91	144	206
280	24	52	94	148	210
290	25	54	96	151	214
300	26	56	99	154	218
310	27	58	101	157	221

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	24	52	92	140
20	8	27	60	105	160
25	8	28	62	108	164
30	8	28	62	108	164
35	8	28	62	108	164
40	8	28	62	108	164
45	8	27	58	102	156
50	7	25	55	96	146
55	7	23	51	89	135
60	6	21	46	81	123
65	6	19	42	73	112
70	5	17	37	66	100
75	4	15	34	59	90
80	4	14	30	53	80
85	4	12	27	47	72
90	3	11	24	42	65

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	225
2	3	12	13%	178
3	3	15	8%	111
4	3	20	6%	73
5	2	20	5%	71
6	3	8	5%	67
7	2	12	4%	56
8	2	15	4%	51
9	2	10	4%	47
10	4	10	3%	43

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

Rank	Sets	Reps	Percent	Workouts
1	3	12	23%	12
2	3	15	13%	7
3	3	10	11%	6
4	2	15	9%	5
5	3	20	8%	4
5	2	10	8%	4
5	2	8	8%	4
5	2	12	8%	4
9	4	10	4%	2
9	2	20	4%	2