Hammer Curl Standards

Measured in kg

Hammer 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 Hammer Curl standards are based on 527,863 lifts by Strength Level users

Male
Female

Male

Male Hammer Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	8 kg
Novice	15 kg
Intermediate	23 kg
Advanced	34 kg
Elite	46 kg

Bodyweight Ratio

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? (kg)

What is the average Hammer Curl? The average Hammer Curl weight for a male lifter is 23 kg (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 8 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	4	8	14	22	31
55	5	9	16	24	33
60	6	11	17	26	36
65	7	12	19	28	38
70	8	13	21	30	41
75	9	15	22	32	43
80	10	16	24	34	45
85	10	17	26	36	47
90	11	18	27	38	49
95	12	19	28	39	51
100	13	21	30	41	53
105	14	22	31	42	55
110	15	23	32	44	57
115	16	24	34	45	58
120	17	25	35	47	60
125	18	26	36	48	61
130	18	27	37	50	63
135	19	28	39	51	65
140	20	29	40	52	66

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	20	29	39
20	8	14	23	33	45
25	8	15	23	34	46
30	8	15	23	34	46
35	8	15	23	34	46
40	8	15	23	34	46
45	8	14	22	32	44
50	7	13	21	30	41
55	7	12	19	28	38
60	6	11	17	26	35
65	6	10	16	23	31
70	5	9	14	21	28
75	4	8	13	19	25
80	4	7	11	17	23
85	4	6	10	15	20
90	3	6	9	13	18

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

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

3x10 21%

3x8 10%

3x12 10%

4x10 7%

2x10 6%

4x12 5%

4x8 4%

3x15 4%

2x8 3%

2x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	3094
2	3	8	10%	1562
3	3	12	10%	1506
4	4	10	7%	1009
5	2	10	6%	848
6	4	12	5%	755
7	4	8	4%	623
8	3	15	4%	583
9	2	8	3%	462
10	2	12	3%	415

Calculate Your Strength Level

Female

Female Hammer Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	4 kg
Novice	8 kg
Intermediate	13 kg
Advanced	19 kg
Elite	26 kg

Bodyweight Ratio

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? (kg)

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

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	16	22
20	4	8	13	19	25
25	4	8	13	19	26
30	4	8	13	19	26
35	4	8	13	19	26
40	4	8	13	19	26
45	4	8	12	18	25
50	4	7	12	17	23
55	4	7	11	16	21
60	3	6	10	14	20
65	3	6	9	13	18
70	3	5	8	12	16
75	2	4	7	10	14
80	2	4	6	9	13
85	2	4	6	8	11
90	2	3	5	8	10

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

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

3x10 25%

3x12 14%

3x8 12%

4x10 8%

4x12 6%

2x10 5%

3x15 4%

4x8 3%

2x12 2%

2x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	578
2	3	12	14%	311
3	3	8	12%	274
4	4	10	8%	174
5	4	12	6%	128
6	2	10	5%	106
7	3	15	4%	97
8	4	8	3%	58
9	2	12	2%	53
10	2	8	2%	52

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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

Hammer Curl (EN)
Hammercurls (DE)
Curl con mancuernas agarre martillo (ES)
Curl marteau (FR)
Uginanie przedramion w chwycie młotkowym (PL)
Curl con Presa neutra (IT)
Rosca martelo (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	8	14	22	31
55	5	9	16	24	33
60	6	11	17	26	36
65	7	12	19	28	38
70	8	13	21	30	41
75	9	15	22	32	43
80	10	16	24	34	45
85	10	17	26	36	47
90	11	18	27	38	49
95	12	19	28	39	51
100	13	21	30	41	53
105	14	22	31	42	55
110	15	23	32	44	57
115	16	24	34	45	58
120	17	25	35	47	60
125	18	26	36	48	61
130	18	27	37	50	63
135	19	28	39	51	65
140	20	29	40	52	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	20	29	39
20	8	14	23	33	45
25	8	15	23	34	46
30	8	15	23	34	46
35	8	15	23	34	46
40	8	15	23	34	46
45	8	14	22	32	44
50	7	13	21	30	41
55	7	12	19	28	38
60	6	11	17	26	35
65	6	10	16	23	31
70	5	9	14	21	28
75	4	8	13	19	25
80	4	7	11	17	23
85	4	6	10	15	20
90	3	6	9	13	18

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	5	9	14	20
45	3	6	10	15	21
50	3	7	11	16	22
55	4	7	12	17	23
60	4	8	12	18	24
65	5	8	13	19	25
70	5	9	14	20	26
75	6	9	14	20	27
80	6	10	15	21	28
85	6	10	16	22	29
90	7	11	16	23	30
95	7	11	17	23	30
100	7	12	17	24	31
105	8	12	18	24	32
110	8	12	18	25	32
115	8	13	19	26	33
120	9	13	19	26	34

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	16	22
20	4	8	13	19	25
25	4	8	13	19	26
30	4	8	13	19	26
35	4	8	13	19	26
40	4	8	13	19	26
45	4	8	12	18	25
50	4	7	12	17	23
55	4	7	11	16	21
60	3	6	10	14	20
65	3	6	9	13	18
70	3	5	8	12	16
75	2	4	7	10	14
80	2	4	6	9	13
85	2	4	6	8	11
90	2	3	5	8	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	578
2	3	12	14%	311
3	3	8	12%	274
4	4	10	8%	174
5	4	12	6%	128
6	2	10	5%	106
7	3	15	4%	97
8	4	8	3%	58
9	2	12	2%	53
10	2	8	2%	52

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	8	14	22	31
55	5	9	16	24	33
60	6	11	17	26	36
65	7	12	19	28	38
70	8	13	21	30	41
75	9	15	22	32	43
80	10	16	24	34	45
85	10	17	26	36	47
90	11	18	27	38	49
95	12	19	28	39	51
100	13	21	30	41	53
105	14	22	31	42	55
110	15	23	32	44	57
115	16	24	34	45	58
120	17	25	35	47	60
125	18	26	36	48	61
130	18	27	37	50	63
135	19	28	39	51	65
140	20	29	40	52	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	20	29	39
20	8	14	23	33	45
25	8	15	23	34	46
30	8	15	23	34	46
35	8	15	23	34	46
40	8	15	23	34	46
45	8	14	22	32	44
50	7	13	21	30	41
55	7	12	19	28	38
60	6	11	17	26	35
65	6	10	16	23	31
70	5	9	14	21	28
75	4	8	13	19	25
80	4	7	11	17	23
85	4	6	10	15	20
90	3	6	9	13	18

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	5	9	14	20
45	3	6	10	15	21
50	3	7	11	16	22
55	4	7	12	17	23
60	4	8	12	18	24
65	5	8	13	19	25
70	5	9	14	20	26
75	6	9	14	20	27
80	6	10	15	21	28
85	6	10	16	22	29
90	7	11	16	23	30
95	7	11	17	23	30
100	7	12	17	24	31
105	8	12	18	24	32
110	8	12	18	25	32
115	8	13	19	26	33
120	9	13	19	26	34

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	16	22
20	4	8	13	19	25
25	4	8	13	19	26
30	4	8	13	19	26
35	4	8	13	19	26
40	4	8	13	19	26
45	4	8	12	18	25
50	4	7	12	17	23
55	4	7	11	16	21
60	3	6	10	14	20
65	3	6	9	13	18
70	3	5	8	12	16
75	2	4	7	10	14
80	2	4	6	9	13
85	2	4	6	8	11
90	2	3	5	8	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	578
2	3	12	14%	311
3	3	8	12%	274
4	4	10	8%	174
5	4	12	6%	128
6	2	10	5%	106
7	3	15	4%	97
8	4	8	3%	58
9	2	12	2%	53
10	2	8	2%	52

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	8	14	22	31
55	5	9	16	24	33
60	6	11	17	26	36
65	7	12	19	28	38
70	8	13	21	30	41
75	9	15	22	32	43
80	10	16	24	34	45
85	10	17	26	36	47
90	11	18	27	38	49
95	12	19	28	39	51
100	13	21	30	41	53
105	14	22	31	42	55
110	15	23	32	44	57
115	16	24	34	45	58
120	17	25	35	47	60
125	18	26	36	48	61
130	18	27	37	50	63
135	19	28	39	51	65
140	20	29	40	52	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	20	29	39
20	8	14	23	33	45
25	8	15	23	34	46
30	8	15	23	34	46
35	8	15	23	34	46
40	8	15	23	34	46
45	8	14	22	32	44
50	7	13	21	30	41
55	7	12	19	28	38
60	6	11	17	26	35
65	6	10	16	23	31
70	5	9	14	21	28
75	4	8	13	19	25
80	4	7	11	17	23
85	4	6	10	15	20
90	3	6	9	13	18

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	5	9	14	20
45	3	6	10	15	21
50	3	7	11	16	22
55	4	7	12	17	23
60	4	8	12	18	24
65	5	8	13	19	25
70	5	9	14	20	26
75	6	9	14	20	27
80	6	10	15	21	28
85	6	10	16	22	29
90	7	11	16	23	30
95	7	11	17	23	30
100	7	12	17	24	31
105	8	12	18	24	32
110	8	12	18	25	32
115	8	13	19	26	33
120	9	13	19	26	34

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	16	22
20	4	8	13	19	25
25	4	8	13	19	26
30	4	8	13	19	26
35	4	8	13	19	26
40	4	8	13	19	26
45	4	8	12	18	25
50	4	7	12	17	23
55	4	7	11	16	21
60	3	6	10	14	20
65	3	6	9	13	18
70	3	5	8	12	16
75	2	4	7	10	14
80	2	4	6	9	13
85	2	4	6	8	11
90	2	3	5	8	10

Rank	Sets	Reps	Percent	Workouts
1	3	10	25%	578
2	3	12	14%	311
3	3	8	12%	274
4	4	10	8%	174
5	4	12	6%	128
6	2	10	5%	106
7	3	15	4%	97
8	4	8	3%	58
9	2	12	2%	53
10	2	8	2%	52