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 246,000 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.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 8 17 30 48 68
120 10 20 34 52 73
130 12 23 38 57 78
140 14 25 41 61 83
150 16 28 45 65 88
160 18 31 48 69 92
170 20 33 51 73 97
180 22 36 54 76 101
190 24 38 57 80 105
200 25 41 60 83 109
210 27 43 63 87 113
220 29 45 66 90 117
230 31 47 68 93 120
240 33 50 71 96 124
250 35 52 74 99 127
260 36 54 76 102 131
270 38 56 79 105 134
280 40 58 81 108 137
290 41 60 83 110 140
300 43 62 86 113 143
310 45 64 88 116 146
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 97
50 16 29 46 67 91
55 15 26 42 62 84
60 13 24 39 56 77
65 12 22 35 51 69
70 11 20 31 46 62
75 10 17 28 41 56
80 9 16 25 37 50
85 8 14 22 33 45
90 7 13 20 30 40

How many sets and reps of Hammer Curl should I do?

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

3x10 20%
3x8 10%
3x12 10%
4x10 7%
2x10 5%

Calculate Your Strength Level

lb
lb
years old

Female Hammer Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 10 lb
Novice 18 lb
Intermediate 29 lb
Advanced 42 lb
Elite 57 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.15x
Intermediate 0.20x
Advanced 0.30x
Elite 0.40x

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 29 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 10 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

BW Beg. Nov. Int. Adv. Elite
90 6 12 20 31 44
100 7 13 22 34 47
110 8 14 24 36 49
120 9 16 25 38 51
130 9 17 27 39 53
140 10 18 28 41 55
150 11 19 30 43 57
160 12 20 31 44 59
170 13 21 32 46 61
180 13 22 33 47 62
190 14 23 35 49 64
200 15 24 36 50 66
210 16 25 37 51 67
220 16 26 38 52 68
230 17 27 39 54 70
240 18 27 40 55 71
250 18 28 41 56 72
260 19 29 42 57 74
Age Beg. Nov. Int. Adv. Elite
15 8 15 24 36 49
20 10 17 28 41 56
25 10 18 29 42 57
30 10 18 29 42 57
35 10 18 29 42 57
40 10 18 29 42 57
45 9 17 27 40 54
50 9 16 26 38 51
55 8 15 24 35 47
60 7 13 22 32 43
65 7 12 20 29 39
70 6 11 18 26 35
75 5 10 16 23 31
80 5 9 14 21 28
85 4 8 13 18 25
90 4 7 11 17 23

How many sets and reps of Hammer Curl should I do?

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

3x10 26%
3x12 13%
3x8 10%
4x10 7%
3x15 6%

Calculate Your Strength Level

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.