Dumbbell Wrist Curl Standards

Measured in kg

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 (kg)

Weight

Strength Level	Weight
Beginner	4 kg
Novice	13 kg
Intermediate	28 kg
Advanced	49 kg
Elite	75 kg

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? (kg)

What is the average Dumbbell Wrist Curl? The average Dumbbell Wrist Curl weight for a male lifter is 28 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 4 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	18	34	55
55	1	8	20	37	59
60	2	9	22	40	62
65	3	10	23	42	65
70	3	11	25	45	68
75	4	13	27	47	71
80	4	14	29	49	74
85	5	15	30	51	77
90	6	16	32	54	79
95	6	17	34	56	82
100	7	18	35	57	84
105	8	19	37	59	86
110	9	20	38	61	88
115	9	21	39	63	91
120	10	22	41	65	93
125	10	23	42	66	95
130	11	24	43	68	97
135	12	25	45	69	98
140	12	26	46	71	100

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	11	24	42	63
20	4	12	27	48	73
25	4	13	28	49	75
30	4	13	28	49	75
35	4	13	28	49	75
40	4	13	28	49	75
45	4	12	26	46	71
50	3	11	25	44	66
55	3	10	23	40	61
60	3	10	21	37	56
65	3	9	19	33	51
70	2	8	17	30	45
75	2	7	15	27	41
80	2	6	14	24	36
85	2	6	12	21	33
90	1	5	11	19	29

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

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Female

Female Dumbbell 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 Wrist Curl? (kg)

What is the average Dumbbell Wrist Curl? The average Dumbbell 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 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 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
50	1	6	18	34	55
55	1	8	20	37	59
60	2	9	22	40	62
65	3	10	23	42	65
70	3	11	25	45	68
75	4	13	27	47	71
80	4	14	29	49	74
85	5	15	30	51	77
90	6	16	32	54	79
95	6	17	34	56	82
100	7	18	35	57	84
105	8	19	37	59	86
110	9	20	38	61	88
115	9	21	39	63	91
120	10	22	41	65	93
125	10	23	42	66	95
130	11	24	43	68	97
135	12	25	45	69	98
140	12	26	46	71	100

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	11	24	42	63
20	4	12	27	48	73
25	4	13	28	49	75
30	4	13	28	49	75
35	4	13	28	49	75
40	4	13	28	49	75
45	4	12	26	46	71
50	3	11	25	44	66
55	3	10	23	40	61
60	3	10	21	37	56
65	3	9	19	33	51
70	2	8	17	30	45
75	2	7	15	27	41
80	2	6	14	24	36
85	2	6	12	21	33
90	1	5	11	19	29

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	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

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	1	6	18	34	55
55	1	8	20	37	59
60	2	9	22	40	62
65	3	10	23	42	65
70	3	11	25	45	68
75	4	13	27	47	71
80	4	14	29	49	74
85	5	15	30	51	77
90	6	16	32	54	79
95	6	17	34	56	82
100	7	18	35	57	84
105	8	19	37	59	86
110	9	20	38	61	88
115	9	21	39	63	91
120	10	22	41	65	93
125	10	23	42	66	95
130	11	24	43	68	97
135	12	25	45	69	98
140	12	26	46	71	100

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	11	24	42	63
20	4	12	27	48	73
25	4	13	28	49	75
30	4	13	28	49	75
35	4	13	28	49	75
40	4	13	28	49	75
45	4	12	26	46	71
50	3	11	25	44	66
55	3	10	23	40	61
60	3	10	21	37	56
65	3	9	19	33	51
70	2	8	17	30	45
75	2	7	15	27	41
80	2	6	14	24	36
85	2	6	12	21	33
90	1	5	11	19	29

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	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

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	1	6	18	34	55
55	1	8	20	37	59
60	2	9	22	40	62
65	3	10	23	42	65
70	3	11	25	45	68
75	4	13	27	47	71
80	4	14	29	49	74
85	5	15	30	51	77
90	6	16	32	54	79
95	6	17	34	56	82
100	7	18	35	57	84
105	8	19	37	59	86
110	9	20	38	61	88
115	9	21	39	63	91
120	10	22	41	65	93
125	10	23	42	66	95
130	11	24	43	68	97
135	12	25	45	69	98
140	12	26	46	71	100

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	11	24	42	63
20	4	12	27	48	73
25	4	13	28	49	75
30	4	13	28	49	75
35	4	13	28	49	75
40	4	13	28	49	75
45	4	12	26	46	71
50	3	11	25	44	66
55	3	10	23	40	61
60	3	10	21	37	56
65	3	9	19	33	51
70	2	8	17	30	45
75	2	7	15	27	41
80	2	6	14	24	36
85	2	6	12	21	33
90	1	5	11	19	29

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	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

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