Hammer Curl

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.

Our community Hammer Curl standards are based on 439,487 lifts by Strength Level users
Hammer Curl

Male Hammer Curl Standards (kg)

Entire Community

Strength LevelWeight
Beginner8 kg
Novice15 kg
Intermediate23 kg
Advanced34 kg
Elite46 kg

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

BWBeg.Nov.Int.Adv.Elite
5048142231
5559162433
60611172636
65712192838
70813213041
75915223243
801016243445
851017263647
901118273849
951219283951
1001321304153
1051422314255
1101523324457
1151624344558
1201725354760
1251826364861
1301827375063
1351928395165
1402029405266

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%

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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.