Incline Cable Curl Standards (kg)

The average Incline Cable Curl is 44 kg for men and 25 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Incline Cable Curl strength standards are based on 55,318 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Incline Cable Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	8 kg
Novice	22 kg
Intermediate	44 kg
Advanced	73 kg
Elite	107 kg

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.30x
Intermediate	0.60x
Advanced	0.95x
Elite	1.40x

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

What is the average Incline Cable Curl? The average Incline Cable Curl weight for a male lifter is 44 kg (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 8 kg (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
50	4	14	32	56	85
55	5	16	34	59	89
60	6	18	37	63	93
65	7	19	39	66	97
70	8	21	41	69	101
75	9	23	44	71	104
80	10	24	46	74	107
85	11	26	48	76	110
90	12	27	50	79	113
95	13	28	51	81	116
100	14	30	53	83	119
105	14	31	55	86	121
110	15	32	57	88	124
115	16	33	58	90	126
120	17	35	60	92	128
125	18	36	61	94	131
130	19	37	63	95	133
135	19	38	64	97	135
140	20	39	66	99	137

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	19	37	62	91
20	8	22	43	71	104
25	8	22	44	73	107
30	8	22	44	73	107
35	8	22	44	73	107
40	8	22	44	73	107
45	8	21	41	69	101
50	7	20	39	64	94
55	7	18	36	59	87
60	6	17	33	54	80
65	6	15	30	49	72
70	5	13	27	44	65
75	5	12	24	40	58
80	4	11	21	35	52
85	4	10	19	32	47
90	3	9	17	28	42

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:

2x1012%

4x812%

3x812%

3x128%

4x58%

2x88%

5x124%

5x104%

2x204%

4x64%

2x64%

3x154%

3x104%

10x44%

2x94%

3x144%

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

Female

Female Incline Cable Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	2 kg
Novice	10 kg
Intermediate	25 kg
Advanced	45 kg
Elite	70 kg

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.40x
Advanced	0.70x
Elite	1.10x

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

What is the average Incline Cable Curl? The average Incline Cable Curl weight for a female lifter is 25 kg (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 2 kg (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
40	1	6	18	36	58
45	1	7	20	38	61
50	1	8	21	40	64
55	2	9	22	42	66
60	2	10	24	44	68
65	3	11	25	45	70
70	3	11	26	47	72
75	3	12	27	48	74
80	4	13	28	49	75
85	4	13	29	51	77
90	4	14	30	52	78
95	5	15	31	53	80
100	5	15	32	54	81
105	5	16	33	55	83
110	6	16	33	56	84
115	6	17	34	57	85
120	6	18	35	58	86

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	9	21	38	60
20	2	10	24	44	68
25	2	10	25	45	70
30	2	10	25	45	70
35	2	10	25	45	70
40	2	10	25	45	70
45	2	10	23	43	67
50	2	9	22	40	62
55	2	8	20	37	57
60	2	8	18	34	52
65	2	7	17	30	47
70	1	6	15	27	43
75	1	6	13	25	38
80	1	5	12	22	34
85	1	4	11	20	31
90	1	4	10	18	28

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Incline Cable Curl strength standards

Strength Level analysed 318 qualifying results from 55,318 community lifts to produce our Incline Cable Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	55,318
Qualifying results	318
Male results	291
Female results	27
Data start	28 October 2020
Data cutoff	2 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	14	32	56	85
55	5	16	34	59	89
60	6	18	37	63	93
65	7	19	39	66	97
70	8	21	41	69	101
75	9	23	44	71	104
80	10	24	46	74	107
85	11	26	48	76	110
90	12	27	50	79	113
95	13	28	51	81	116
100	14	30	53	83	119
105	14	31	55	86	121
110	15	32	57	88	124
115	16	33	58	90	126
120	17	35	60	92	128
125	18	36	61	94	131
130	19	37	63	95	133
135	19	38	64	97	135
140	20	39	66	99	137

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	19	37	62	91
20	8	22	43	71	104
25	8	22	44	73	107
30	8	22	44	73	107
35	8	22	44	73	107
40	8	22	44	73	107
45	8	21	41	69	101
50	7	20	39	64	94
55	7	18	36	59	87
60	6	17	33	54	80
65	6	15	30	49	72
70	5	13	27	44	65
75	5	12	24	40	58
80	4	11	21	35	52
85	4	10	19	32	47
90	3	9	17	28	42

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
40	1	6	18	36	58
45	1	7	20	38	61
50	1	8	21	40	64
55	2	9	22	42	66
60	2	10	24	44	68
65	3	11	25	45	70
70	3	11	26	47	72
75	3	12	27	48	74
80	4	13	28	49	75
85	4	13	29	51	77
90	4	14	30	52	78
95	5	15	31	53	80
100	5	15	32	54	81
105	5	16	33	55	83
110	6	16	33	56	84
115	6	17	34	57	85
120	6	18	35	58	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	9	21	38	60
20	2	10	24	44	68
25	2	10	25	45	70
30	2	10	25	45	70
35	2	10	25	45	70
40	2	10	25	45	70
45	2	10	23	43	67
50	2	9	22	40	62
55	2	8	20	37	57
60	2	8	18	34	52
65	2	7	17	30	47
70	1	6	15	27	43
75	1	6	13	25	38
80	1	5	12	22	34
85	1	4	11	20	31
90	1	4	10	18	28

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	14	32	56	85
55	5	16	34	59	89
60	6	18	37	63	93
65	7	19	39	66	97
70	8	21	41	69	101
75	9	23	44	71	104
80	10	24	46	74	107
85	11	26	48	76	110
90	12	27	50	79	113
95	13	28	51	81	116
100	14	30	53	83	119
105	14	31	55	86	121
110	15	32	57	88	124
115	16	33	58	90	126
120	17	35	60	92	128
125	18	36	61	94	131
130	19	37	63	95	133
135	19	38	64	97	135
140	20	39	66	99	137

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	19	37	62	91
20	8	22	43	71	104
25	8	22	44	73	107
30	8	22	44	73	107
35	8	22	44	73	107
40	8	22	44	73	107
45	8	21	41	69	101
50	7	20	39	64	94
55	7	18	36	59	87
60	6	17	33	54	80
65	6	15	30	49	72
70	5	13	27	44	65
75	5	12	24	40	58
80	4	11	21	35	52
85	4	10	19	32	47
90	3	9	17	28	42

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
40	1	6	18	36	58
45	1	7	20	38	61
50	1	8	21	40	64
55	2	9	22	42	66
60	2	10	24	44	68
65	3	11	25	45	70
70	3	11	26	47	72
75	3	12	27	48	74
80	4	13	28	49	75
85	4	13	29	51	77
90	4	14	30	52	78
95	5	15	31	53	80
100	5	15	32	54	81
105	5	16	33	55	83
110	6	16	33	56	84
115	6	17	34	57	85
120	6	18	35	58	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	9	21	38	60
20	2	10	24	44	68
25	2	10	25	45	70
30	2	10	25	45	70
35	2	10	25	45	70
40	2	10	25	45	70
45	2	10	23	43	67
50	2	9	22	40	62
55	2	8	20	37	57
60	2	8	18	34	52
65	2	7	17	30	47
70	1	6	15	27	43
75	1	6	13	25	38
80	1	5	12	22	34
85	1	4	11	20	31
90	1	4	10	18	28

Incline Cable Curl Standards (kg)

Male

Male Incline Cable Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Incline Cable Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Incline Cable Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	14	32	56	85
55	5	16	34	59	89
60	6	18	37	63	93
65	7	19	39	66	97
70	8	21	41	69	101
75	9	23	44	71	104
80	10	24	46	74	107
85	11	26	48	76	110
90	12	27	50	79	113
95	13	28	51	81	116
100	14	30	53	83	119
105	14	31	55	86	121
110	15	32	57	88	124
115	16	33	58	90	126
120	17	35	60	92	128
125	18	36	61	94	131
130	19	37	63	95	133
135	19	38	64	97	135
140	20	39	66	99	137

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	19	37	62	91
20	8	22	43	71	104
25	8	22	44	73	107
30	8	22	44	73	107
35	8	22	44	73	107
40	8	22	44	73	107
45	8	21	41	69	101
50	7	20	39	64	94
55	7	18	36	59	87
60	6	17	33	54	80
65	6	15	30	49	72
70	5	13	27	44	65
75	5	12	24	40	58
80	4	11	21	35	52
85	4	10	19	32	47
90	3	9	17	28	42

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
40	1	6	18	36	58
45	1	7	20	38	61
50	1	8	21	40	64
55	2	9	22	42	66
60	2	10	24	44	68
65	3	11	25	45	70
70	3	11	26	47	72
75	3	12	27	48	74
80	4	13	28	49	75
85	4	13	29	51	77
90	4	14	30	52	78
95	5	15	31	53	80
100	5	15	32	54	81
105	5	16	33	55	83
110	6	16	33	56	84
115	6	17	34	57	85
120	6	18	35	58	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	9	21	38	60
20	2	10	24	44	68
25	2	10	25	45	70
30	2	10	25	45	70
35	2	10	25	45	70
40	2	10	25	45	70
45	2	10	23	43	67
50	2	9	22	40	62
55	2	8	20	37	57
60	2	8	18	34	52
65	2	7	17	30	47
70	1	6	15	27	43
75	1	6	13	25	38
80	1	5	12	22	34
85	1	4	11	20	31
90	1	4	10	18	28