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 454,084 lifts by Strength Level users
Hammer Curl

Male Hammer Curl Standards (lb)

Entire Community

Strength LevelWeight
Beginner18 lb
Novice32 lb
Intermediate51 lb
Advanced75 lb
Elite102 lb

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

BWBeg.Nov.Int.Adv.Elite
110817304868
1201020345273
1301223385778
1401425416183
1501628456588
1601831486992
1702033517397
18022365476101
19024385780105
20025416083109
21027436387113
22029456690117
23031476893120
24033507196124
25035527499127
260365476102131
270385679105134
280405881108137
290416083110140
300436286113143
310456488116146

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.