Hammer Curl

Hammer Curl Standards

Measured in lb

Hammer Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Hammer Curl standards are based on 218,000 lifts by Strength Level users
Hammer Curl

Male Hammer Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 18 lb
Novice 32 lb
Intermediate 51 lb
Advanced 75 lb
Elite 102 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.20x
Intermediate 0.30x
Advanced 0.45x
Elite 0.60x

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

What is the average Hammer Curl? The average Hammer Curl weight for a male lifter is 51 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hammer Curl? Male beginners should aim to lift 18 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 8 17 30 48 67
120 10 20 34 52 73
130 12 23 38 56 78
140 14 25 41 61 83
150 16 28 44 65 87
160 18 30 48 68 92
170 20 33 51 72 96
180 22 35 54 76 100
190 23 38 57 79 104
200 25 40 60 83 108
210 27 43 62 86 112
220 29 45 65 89 116
230 31 47 68 92 119
240 32 49 70 95 123
250 34 51 73 98 126
260 36 53 75 101 129
270 38 55 78 104 133
280 39 57 80 107 136
290 41 59 83 110 139
300 43 61 85 112 142
310 44 63 87 115 145
Age Beg. Nov. Int. Adv. Elite
15 15 27 44 64 87
20 17 31 50 73 99
25 18 32 51 75 102
30 18 32 51 75 102
35 18 32 51 75 102
40 18 32 51 75 102
45 17 30 49 71 96
50 16 29 46 67 90
55 15 26 42 62 84
60 13 24 38 56 76
65 12 22 35 51 69
70 11 20 31 46 62
75 10 17 28 41 55
80 9 16 25 36 50
85 8 14 22 33 44
90 7 13 20 29 40

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lb
lb
years old

Female Hammer Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 11 lb
Novice 19 lb
Intermediate 28 lb
Advanced 40 lb
Elite 53 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.15x
Intermediate 0.20x
Advanced 0.30x
Elite 0.35x

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

What is the average Hammer Curl? The average Hammer Curl weight for a female lifter is 28 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hammer Curl? Female beginners should aim to lift 11 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 7 13 20 30 40
100 8 14 22 32 43
110 9 15 24 34 45
120 10 17 25 36 47
130 11 18 27 37 49
140 12 19 28 39 51
150 13 20 29 41 53
160 14 21 31 42 55
170 14 22 32 44 56
180 15 23 33 45 58
190 16 24 34 46 59
200 17 25 35 48 61
210 17 26 36 49 62
220 18 27 37 50 64
230 19 28 38 51 65
240 20 28 39 52 66
250 20 29 40 53 67
260 21 30 41 54 69
Age Beg. Nov. Int. Adv. Elite
15 10 16 24 34 45
20 11 18 28 39 52
25 11 19 28 40 53
30 11 19 28 40 53
35 11 19 28 40 53
40 11 19 28 40 53
45 11 18 27 38 50
50 10 17 25 36 47
55 9 15 23 33 44
60 9 14 21 30 40
65 8 13 19 27 36
70 7 11 17 24 32
75 6 10 15 22 29
80 6 9 14 20 26
85 5 8 12 18 23
90 4 7 11 16 21

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lb
lb
years old

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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.