These are the most popular Hammer Curl workouts done by male lifters:
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 |
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.
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 |
These are the most popular Hammer Curl workouts done by male lifters:
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 |
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 |
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.
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 |
These are the most popular Hammer Curl workouts done by female lifters:
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 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |