Incline Cable Curl Standards

Measured in lb

Incline Cable 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 Incline Cable Curl standards are based on 1,371 lifts by Strength Level users

Male
Female

Male

Male Incline Cable Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	16 lb
Novice	48 lb
Intermediate	100 lb
Advanced	171 lb
Elite	256 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.30x
Intermediate	0.60x
Advanced	1.00x
Elite	1.50x

How much should I be able to Incline Cable Curl? (lb)

What is the average Incline Cable Curl? The average Incline Cable Curl weight for a male lifter is 100 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Cable Curl? Male beginners should aim to lift 16 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	5	26	65	122	193
120	7	30	71	131	204
130	9	34	77	138	214
140	11	37	83	146	223
150	13	41	88	153	232
160	15	45	93	160	240
170	17	48	98	167	248
180	19	52	103	173	256
190	21	55	108	179	263
200	23	58	113	185	271
210	25	61	117	191	277
220	27	65	121	196	284
230	29	68	126	201	290
240	31	71	130	207	297
250	33	74	134	212	303
260	35	76	138	217	308
270	37	79	141	221	314
280	39	82	145	226	320
290	40	85	149	230	325
300	42	88	152	235	330
310	44	90	156	239	335

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	41	85	146	218
20	16	47	97	167	250
25	16	48	100	171	256
30	16	48	100	171	256
35	16	48	100	171	256
40	16	48	100	171	256
45	15	46	95	162	243
50	14	43	89	152	228
55	13	40	82	141	211
60	12	36	75	128	193
65	11	33	68	116	174
70	10	29	61	104	156
75	9	26	55	93	140
80	8	23	49	83	125
85	7	21	44	75	112
90	6	19	39	67	101

How many sets and reps of Incline Cable Curl should I do?

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

2x10 12%

4x8 12%

3x8 12%

3x12 8%

4x5 8%

2x8 8%

5x12 4%

5x10 4%

2x20 4%

4x6 4%

2x6 4%

3x15 4%

3x10 4%

10x4 4%

2x9 4%

3x14 4%

Rank	Sets	Reps	Percent	Workouts
1	2	10	12%	3
1	4	8	12%	3
1	3	8	12%	3
4	3	12	8%	2
4	4	5	8%	2
4	2	8	8%	2
7	5	12	4%	1
7	5	10	4%	1
7	2	20	4%	1
7	4	6	4%	1
7	2	6	4%	1
7	3	15	4%	1
7	3	10	4%	1
7	10	4	4%	1
7	2	9	4%	1
7	3	14	4%	1

Calculate Your Strength Level

Female

Female Incline Cable Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	10 lb
Novice	24 lb
Intermediate	46 lb
Advanced	75 lb
Elite	108 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.30x
Advanced	0.50x
Elite	0.75x

How much should I be able to Incline Cable Curl? (lb)

What is the average Incline Cable Curl? The average Incline Cable Curl weight for a female lifter is 46 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Cable Curl? Female beginners should aim to lift 10 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	14	30	52	80
100	5	16	33	57	85
110	7	18	36	61	90
120	8	20	39	65	95
130	9	22	42	69	100
140	11	24	45	72	104
150	12	26	48	75	108
160	13	28	50	79	112
170	14	30	53	82	115
180	16	32	55	85	119
190	17	34	57	88	122
200	18	35	60	90	125
210	19	37	62	93	128
220	20	39	64	96	131
230	22	40	66	98	134
240	23	42	68	100	137
250	24	43	70	103	140
260	25	45	72	105	143

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	21	39	64	92
20	10	24	45	73	105
25	10	24	46	75	108
30	10	24	46	75	108
35	10	24	46	75	108
40	10	24	46	75	108
45	10	23	44	71	103
50	9	22	41	66	96
55	8	20	38	61	89
60	8	18	35	56	81
65	7	17	31	51	73
70	6	15	28	45	66
75	6	13	25	41	59
80	5	12	22	36	53
85	4	11	20	33	47
90	4	10	18	29	43

Calculate Your Strength Level

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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

Incline Cable Curl (EN)
Curl inclinado en polea (ES)
Uginanie przedramion z liną wyciągu na ławce dodatniej (PL)
Curl ai Cavi con Panca inclinata (IT)
Rosca inclinada com cabo (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
110	5	26	65	122	193
120	7	30	71	131	204
130	9	34	77	138	214
140	11	37	83	146	223
150	13	41	88	153	232
160	15	45	93	160	240
170	17	48	98	167	248
180	19	52	103	173	256
190	21	55	108	179	263
200	23	58	113	185	271
210	25	61	117	191	277
220	27	65	121	196	284
230	29	68	126	201	290
240	31	71	130	207	297
250	33	74	134	212	303
260	35	76	138	217	308
270	37	79	141	221	314
280	39	82	145	226	320
290	40	85	149	230	325
300	42	88	152	235	330
310	44	90	156	239	335

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	41	85	146	218
20	16	47	97	167	250
25	16	48	100	171	256
30	16	48	100	171	256
35	16	48	100	171	256
40	16	48	100	171	256
45	15	46	95	162	243
50	14	43	89	152	228
55	13	40	82	141	211
60	12	36	75	128	193
65	11	33	68	116	174
70	10	29	61	104	156
75	9	26	55	93	140
80	8	23	49	83	125
85	7	21	44	75	112
90	6	19	39	67	101

Rank	Sets	Reps	Percent	Workouts
1	2	10	12%	3
1	4	8	12%	3
1	3	8	12%	3
4	3	12	8%	2
4	4	5	8%	2
4	2	8	8%	2
7	5	12	4%	1
7	5	10	4%	1
7	2	20	4%	1
7	4	6	4%	1
7	2	6	4%	1
7	3	15	4%	1
7	3	10	4%	1
7	10	4	4%	1
7	2	9	4%	1
7	3	14	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	14	30	52	80
100	5	16	33	57	85
110	7	18	36	61	90
120	8	20	39	65	95
130	9	22	42	69	100
140	11	24	45	72	104
150	12	26	48	75	108
160	13	28	50	79	112
170	14	30	53	82	115
180	16	32	55	85	119
190	17	34	57	88	122
200	18	35	60	90	125
210	19	37	62	93	128
220	20	39	64	96	131
230	22	40	66	98	134
240	23	42	68	100	137
250	24	43	70	103	140
260	25	45	72	105	143

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	21	39	64	92
20	10	24	45	73	105
25	10	24	46	75	108
30	10	24	46	75	108
35	10	24	46	75	108
40	10	24	46	75	108
45	10	23	44	71	103
50	9	22	41	66	96
55	8	20	38	61	89
60	8	18	35	56	81
65	7	17	31	51	73
70	6	15	28	45	66
75	6	13	25	41	59
80	5	12	22	36	53
85	4	11	20	33	47
90	4	10	18	29	43

BW	Beg.	Nov.	Int.	Adv.	Elite
110	5	26	65	122	193
120	7	30	71	131	204
130	9	34	77	138	214
140	11	37	83	146	223
150	13	41	88	153	232
160	15	45	93	160	240
170	17	48	98	167	248
180	19	52	103	173	256
190	21	55	108	179	263
200	23	58	113	185	271
210	25	61	117	191	277
220	27	65	121	196	284
230	29	68	126	201	290
240	31	71	130	207	297
250	33	74	134	212	303
260	35	76	138	217	308
270	37	79	141	221	314
280	39	82	145	226	320
290	40	85	149	230	325
300	42	88	152	235	330
310	44	90	156	239	335

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	41	85	146	218
20	16	47	97	167	250
25	16	48	100	171	256
30	16	48	100	171	256
35	16	48	100	171	256
40	16	48	100	171	256
45	15	46	95	162	243
50	14	43	89	152	228
55	13	40	82	141	211
60	12	36	75	128	193
65	11	33	68	116	174
70	10	29	61	104	156
75	9	26	55	93	140
80	8	23	49	83	125
85	7	21	44	75	112
90	6	19	39	67	101

Rank	Sets	Reps	Percent	Workouts
1	2	10	12%	3
1	4	8	12%	3
1	3	8	12%	3
4	3	12	8%	2
4	4	5	8%	2
4	2	8	8%	2
7	5	12	4%	1
7	5	10	4%	1
7	2	20	4%	1
7	4	6	4%	1
7	2	6	4%	1
7	3	15	4%	1
7	3	10	4%	1
7	10	4	4%	1
7	2	9	4%	1
7	3	14	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	14	30	52	80
100	5	16	33	57	85
110	7	18	36	61	90
120	8	20	39	65	95
130	9	22	42	69	100
140	11	24	45	72	104
150	12	26	48	75	108
160	13	28	50	79	112
170	14	30	53	82	115
180	16	32	55	85	119
190	17	34	57	88	122
200	18	35	60	90	125
210	19	37	62	93	128
220	20	39	64	96	131
230	22	40	66	98	134
240	23	42	68	100	137
250	24	43	70	103	140
260	25	45	72	105	143

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	21	39	64	92
20	10	24	45	73	105
25	10	24	46	75	108
30	10	24	46	75	108
35	10	24	46	75	108
40	10	24	46	75	108
45	10	23	44	71	103
50	9	22	41	66	96
55	8	20	38	61	89
60	8	18	35	56	81
65	7	17	31	51	73
70	6	15	28	45	66
75	6	13	25	41	59
80	5	12	22	36	53
85	4	11	20	33	47
90	4	10	18	29	43

BW	Beg.	Nov.	Int.	Adv.	Elite
110	5	26	65	122	193
120	7	30	71	131	204
130	9	34	77	138	214
140	11	37	83	146	223
150	13	41	88	153	232
160	15	45	93	160	240
170	17	48	98	167	248
180	19	52	103	173	256
190	21	55	108	179	263
200	23	58	113	185	271
210	25	61	117	191	277
220	27	65	121	196	284
230	29	68	126	201	290
240	31	71	130	207	297
250	33	74	134	212	303
260	35	76	138	217	308
270	37	79	141	221	314
280	39	82	145	226	320
290	40	85	149	230	325
300	42	88	152	235	330
310	44	90	156	239	335

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	41	85	146	218
20	16	47	97	167	250
25	16	48	100	171	256
30	16	48	100	171	256
35	16	48	100	171	256
40	16	48	100	171	256
45	15	46	95	162	243
50	14	43	89	152	228
55	13	40	82	141	211
60	12	36	75	128	193
65	11	33	68	116	174
70	10	29	61	104	156
75	9	26	55	93	140
80	8	23	49	83	125
85	7	21	44	75	112
90	6	19	39	67	101

Rank	Sets	Reps	Percent	Workouts
1	2	10	12%	3
1	4	8	12%	3
1	3	8	12%	3
4	3	12	8%	2
4	4	5	8%	2
4	2	8	8%	2
7	5	12	4%	1
7	5	10	4%	1
7	2	20	4%	1
7	4	6	4%	1
7	2	6	4%	1
7	3	15	4%	1
7	3	10	4%	1
7	10	4	4%	1
7	2	9	4%	1
7	3	14	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	14	30	52	80
100	5	16	33	57	85
110	7	18	36	61	90
120	8	20	39	65	95
130	9	22	42	69	100
140	11	24	45	72	104
150	12	26	48	75	108
160	13	28	50	79	112
170	14	30	53	82	115
180	16	32	55	85	119
190	17	34	57	88	122
200	18	35	60	90	125
210	19	37	62	93	128
220	20	39	64	96	131
230	22	40	66	98	134
240	23	42	68	100	137
250	24	43	70	103	140
260	25	45	72	105	143

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	21	39	64	92
20	10	24	45	73	105
25	10	24	46	75	108
30	10	24	46	75	108
35	10	24	46	75	108
40	10	24	46	75	108
45	10	23	44	71	103
50	9	22	41	66	96
55	8	20	38	61	89
60	8	18	35	56	81
65	7	17	31	51	73
70	6	15	28	45	66
75	6	13	25	41	59
80	5	12	22	36	53
85	4	11	20	33	47
90	4	10	18	29	43