Dumbbell Wrist Curl Standards (kg)

The average Dumbbell Wrist Curl is 25 kg for men and 15 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Dumbbell Wrist Curl strength standards are based on 122,674 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Dumbbell Wrist Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	6 kg
Novice	14 kg
Intermediate	25 kg
Advanced	40 kg
Elite	57 kg

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.55x
Elite	0.75x

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

What is the average Dumbbell Wrist Curl? The average Dumbbell Wrist Curl weight for a male lifter is 25 kg (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 6 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	3	9	18	30	45
55	4	10	20	32	47
60	5	11	21	34	50
65	5	12	23	36	52
70	6	13	24	38	54
75	7	14	25	40	56
80	7	15	27	41	58
85	8	16	28	43	60
90	9	17	29	44	62
95	9	18	30	46	63
100	10	19	32	47	65
105	11	20	33	49	67
110	11	21	34	50	68
115	12	22	35	51	70
120	12	22	36	52	71
125	13	23	37	53	72
130	14	24	38	55	74
135	14	25	39	56	75
140	15	25	40	57	76

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	12	22	34	49
20	6	14	25	39	56
25	6	14	25	40	57
30	6	14	25	40	57
35	6	14	25	40	57
40	6	14	25	40	57
45	6	13	24	38	54
50	6	12	22	35	51
55	5	11	21	33	47
60	5	10	19	30	43
65	4	9	17	27	39
70	4	8	15	24	35
75	3	8	14	22	31
80	3	7	12	20	28
85	3	6	11	18	25
90	2	5	10	16	22

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:

3x1017%

3x1213%

3x158%

3x206%

2x205%

3x85%

2x124%

2x154%

2x104%

4x103%

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

Female

Female Dumbbell Wrist Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	8 kg
Intermediate	15 kg
Advanced	25 kg
Elite	37 kg

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.25x
Advanced	0.40x
Elite	0.55x

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

What is the average Dumbbell Wrist Curl? The average Dumbbell Wrist Curl weight for a female lifter is 15 kg (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 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	2	6	12	21	32
45	2	6	13	22	33
50	2	7	13	23	34
55	3	7	14	24	35
60	3	7	15	24	36
65	3	8	15	25	37
70	3	8	16	26	37
75	4	9	16	26	38
80	4	9	17	27	39
85	4	9	17	27	39
90	4	10	17	28	40
95	4	10	18	28	41
100	5	10	18	29	41
105	5	10	19	29	42
110	5	11	19	30	42
115	5	11	19	30	43
120	5	11	20	31	43

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	7	13	21	31
20	3	8	15	24	36
25	3	8	15	25	37
30	3	8	15	25	37
35	3	8	15	25	37
40	3	8	15	25	37
45	3	7	14	24	35
50	3	7	13	22	33
55	2	6	12	21	30
60	2	6	11	19	28
65	2	5	10	17	25
70	2	5	9	15	22
75	2	4	8	14	20
80	1	4	7	12	18
85	1	3	7	11	16
90	1	3	6	10	14

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:

3x1223%

3x1513%

3x1011%

2x159%

3x208%

2x108%

2x88%

2x128%

4x104%

2x204%

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

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 Wrist Curl strength standards

Strength Level analysed 12,434 qualifying results from 122,674 community lifts to produce our Dumbbell Wrist Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	122,674
Qualifying results	12,434
Male results	11,985
Female results	449
Data start	14 August 2020
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
50	3	9	18	30	45
55	4	10	20	32	47
60	5	11	21	34	50
65	5	12	23	36	52
70	6	13	24	38	54
75	7	14	25	40	56
80	7	15	27	41	58
85	8	16	28	43	60
90	9	17	29	44	62
95	9	18	30	46	63
100	10	19	32	47	65
105	11	20	33	49	67
110	11	21	34	50	68
115	12	22	35	51	70
120	12	22	36	52	71
125	13	23	37	53	72
130	14	24	38	55	74
135	14	25	39	56	75
140	15	25	40	57	76

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	12	22	34	49
20	6	14	25	39	56
25	6	14	25	40	57
30	6	14	25	40	57
35	6	14	25	40	57
40	6	14	25	40	57
45	6	13	24	38	54
50	6	12	22	35	51
55	5	11	21	33	47
60	5	10	19	30	43
65	4	9	17	27	39
70	4	8	15	24	35
75	3	8	14	22	31
80	3	7	12	20	28
85	3	6	11	18	25
90	2	5	10	16	22

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
40	2	6	12	21	32
45	2	6	13	22	33
50	2	7	13	23	34
55	3	7	14	24	35
60	3	7	15	24	36
65	3	8	15	25	37
70	3	8	16	26	37
75	4	9	16	26	38
80	4	9	17	27	39
85	4	9	17	27	39
90	4	10	17	28	40
95	4	10	18	28	41
100	5	10	18	29	41
105	5	10	19	29	42
110	5	11	19	30	42
115	5	11	19	30	43
120	5	11	20	31	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	7	13	21	31
20	3	8	15	24	36
25	3	8	15	25	37
30	3	8	15	25	37
35	3	8	15	25	37
40	3	8	15	25	37
45	3	7	14	24	35
50	3	7	13	22	33
55	2	6	12	21	30
60	2	6	11	19	28
65	2	5	10	17	25
70	2	5	9	15	22
75	2	4	8	14	20
80	1	4	7	12	18
85	1	3	7	11	16
90	1	3	6	10	14

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
50	3	9	18	30	45
55	4	10	20	32	47
60	5	11	21	34	50
65	5	12	23	36	52
70	6	13	24	38	54
75	7	14	25	40	56
80	7	15	27	41	58
85	8	16	28	43	60
90	9	17	29	44	62
95	9	18	30	46	63
100	10	19	32	47	65
105	11	20	33	49	67
110	11	21	34	50	68
115	12	22	35	51	70
120	12	22	36	52	71
125	13	23	37	53	72
130	14	24	38	55	74
135	14	25	39	56	75
140	15	25	40	57	76

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	12	22	34	49
20	6	14	25	39	56
25	6	14	25	40	57
30	6	14	25	40	57
35	6	14	25	40	57
40	6	14	25	40	57
45	6	13	24	38	54
50	6	12	22	35	51
55	5	11	21	33	47
60	5	10	19	30	43
65	4	9	17	27	39
70	4	8	15	24	35
75	3	8	14	22	31
80	3	7	12	20	28
85	3	6	11	18	25
90	2	5	10	16	22

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
40	2	6	12	21	32
45	2	6	13	22	33
50	2	7	13	23	34
55	3	7	14	24	35
60	3	7	15	24	36
65	3	8	15	25	37
70	3	8	16	26	37
75	4	9	16	26	38
80	4	9	17	27	39
85	4	9	17	27	39
90	4	10	17	28	40
95	4	10	18	28	41
100	5	10	18	29	41
105	5	10	19	29	42
110	5	11	19	30	42
115	5	11	19	30	43
120	5	11	20	31	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	7	13	21	31
20	3	8	15	24	36
25	3	8	15	25	37
30	3	8	15	25	37
35	3	8	15	25	37
40	3	8	15	25	37
45	3	7	14	24	35
50	3	7	13	22	33
55	2	6	12	21	30
60	2	6	11	19	28
65	2	5	10	17	25
70	2	5	9	15	22
75	2	4	8	14	20
80	1	4	7	12	18
85	1	3	7	11	16
90	1	3	6	10	14

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

Dumbbell Wrist Curl Standards (kg)

Male

Male Dumbbell Wrist Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Dumbbell Wrist Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Dumbbell Wrist Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	9	18	30	45
55	4	10	20	32	47
60	5	11	21	34	50
65	5	12	23	36	52
70	6	13	24	38	54
75	7	14	25	40	56
80	7	15	27	41	58
85	8	16	28	43	60
90	9	17	29	44	62
95	9	18	30	46	63
100	10	19	32	47	65
105	11	20	33	49	67
110	11	21	34	50	68
115	12	22	35	51	70
120	12	22	36	52	71
125	13	23	37	53	72
130	14	24	38	55	74
135	14	25	39	56	75
140	15	25	40	57	76

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	12	22	34	49
20	6	14	25	39	56
25	6	14	25	40	57
30	6	14	25	40	57
35	6	14	25	40	57
40	6	14	25	40	57
45	6	13	24	38	54
50	6	12	22	35	51
55	5	11	21	33	47
60	5	10	19	30	43
65	4	9	17	27	39
70	4	8	15	24	35
75	3	8	14	22	31
80	3	7	12	20	28
85	3	6	11	18	25
90	2	5	10	16	22

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
40	2	6	12	21	32
45	2	6	13	22	33
50	2	7	13	23	34
55	3	7	14	24	35
60	3	7	15	24	36
65	3	8	15	25	37
70	3	8	16	26	37
75	4	9	16	26	38
80	4	9	17	27	39
85	4	9	17	27	39
90	4	10	17	28	40
95	4	10	18	28	41
100	5	10	18	29	41
105	5	10	19	29	42
110	5	11	19	30	42
115	5	11	19	30	43
120	5	11	20	31	43

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	7	13	21	31
20	3	8	15	24	36
25	3	8	15	25	37
30	3	8	15	25	37
35	3	8	15	25	37
40	3	8	15	25	37
45	3	7	14	24	35
50	3	7	13	22	33
55	2	6	12	21	30
60	2	6	11	19	28
65	2	5	10	17	25
70	2	5	9	15	22
75	2	4	8	14	20
80	1	4	7	12	18
85	1	3	7	11	16
90	1	3	6	10	14

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