Incline Dumbbell Curl Standards

Measured in kg

Incline Dumbbell 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 Dumbbell Curl standards are based on 170,031 lifts by Strength Level users

Male
Female

Male

Male Incline Dumbbell Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	6 kg
Novice	12 kg
Intermediate	19 kg
Advanced	29 kg
Elite	40 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.25x
Advanced	0.40x
Elite	0.55x

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

What is the average Incline Dumbbell Curl? The average Incline Dumbbell Curl weight for a male lifter is 19 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Dumbbell Curl? Male beginners should aim to lift 6 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	7	13	21	30
55	4	8	14	22	32
60	4	9	16	24	34
65	5	10	17	26	36
70	6	11	18	27	37
75	6	12	19	29	39
80	7	13	20	30	41
85	8	13	21	31	42
90	8	14	22	32	44
95	9	15	24	34	45
100	9	16	24	35	47
105	10	17	25	36	48
110	11	17	26	37	49
115	11	18	27	38	50
120	12	19	28	39	52
125	12	20	29	40	53
130	13	20	30	41	54
135	13	21	31	42	55
140	14	22	32	43	56

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	25	34
20	6	11	19	29	39
25	6	12	19	29	40
30	6	12	19	29	40
35	6	12	19	29	40
40	6	12	19	29	40
45	6	11	18	28	38
50	5	10	17	26	36
55	5	10	16	24	33
60	5	9	15	22	30
65	4	8	13	20	27
70	4	7	12	18	25
75	3	6	11	16	22
80	3	6	9	14	20
85	3	5	8	13	18
90	2	5	8	12	16

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

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

3x10 21%

3x12 13%

3x8 10%

4x10 7%

2x10 5%

4x12 5%

2x12 4%

3x15 4%

4x8 3%

2x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	919
2	3	12	13%	566
3	3	8	10%	425
4	4	10	7%	327
5	2	10	5%	215
6	4	12	5%	212
7	2	12	4%	183
8	3	15	4%	171
9	4	8	3%	138
10	2	8	3%	120

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Female

Female Incline Dumbbell Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	7 kg
Intermediate	13 kg
Advanced	20 kg
Elite	28 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.30x
Elite	0.45x

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

What is the average Incline Dumbbell Curl? The average Incline Dumbbell Curl weight for a female lifter is 13 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Incline Dumbbell Curl? Female beginners should aim to lift 3 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	10	17	24
45	2	6	11	17	25
50	3	6	11	18	26
55	3	6	12	19	27
60	3	7	12	19	27
65	3	7	13	20	28
70	4	7	13	20	29
75	4	8	14	21	29
80	4	8	14	21	30
85	4	8	14	22	30
90	4	9	15	22	31
95	5	9	15	23	31
100	5	9	15	23	32
105	5	9	16	23	32
110	5	10	16	24	33
115	5	10	16	24	33
120	5	10	16	24	33

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	11	17	24
20	3	7	12	19	27
25	3	7	13	20	28
30	3	7	13	20	28
35	3	7	13	20	28
40	3	7	13	20	28
45	3	7	12	19	27
50	3	6	11	18	25
55	3	6	10	16	23
60	2	5	9	15	21
65	2	5	9	13	19
70	2	4	8	12	17
75	2	4	7	11	15
80	2	3	6	10	14
85	1	3	6	9	12
90	1	3	5	8	11

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

These are the most popular Incline Dumbbell Curl workouts done by female lifters:

3x10 21%

3x12 16%

3x8 11%

4x12 6%

4x10 6%

4x8 5%

3x15 5%

2x10 3%

2x12 3%

4x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	71
2	3	12	16%	56
3	3	8	11%	37
4	4	12	6%	22
4	4	10	6%	22
6	4	8	5%	17
7	3	15	5%	16
8	2	10	3%	11
9	2	12	3%	10
10	4	15	2%	8

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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 Dumbbell Curl (EN)
Curls auf der Schrägbank mit Kurzhantel (DE)
Curl con mancuernas en banco inclinado (ES)
Curl incliné avec haltères (FR)
Uginanie przedramion z hantlami na ławce dodatniej (PL)
Curl con Manubri su Panca inclinata (IT)
Rosca com halteres inclinada (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	7	13	21	30
55	4	8	14	22	32
60	4	9	16	24	34
65	5	10	17	26	36
70	6	11	18	27	37
75	6	12	19	29	39
80	7	13	20	30	41
85	8	13	21	31	42
90	8	14	22	32	44
95	9	15	24	34	45
100	9	16	24	35	47
105	10	17	25	36	48
110	11	17	26	37	49
115	11	18	27	38	50
120	12	19	28	39	52
125	12	20	29	40	53
130	13	20	30	41	54
135	13	21	31	42	55
140	14	22	32	43	56

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	25	34
20	6	11	19	29	39
25	6	12	19	29	40
30	6	12	19	29	40
35	6	12	19	29	40
40	6	12	19	29	40
45	6	11	18	28	38
50	5	10	17	26	36
55	5	10	16	24	33
60	5	9	15	22	30
65	4	8	13	20	27
70	4	7	12	18	25
75	3	6	11	16	22
80	3	6	9	14	20
85	3	5	8	13	18
90	2	5	8	12	16

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	919
2	3	12	13%	566
3	3	8	10%	425
4	4	10	7%	327
5	2	10	5%	215
6	4	12	5%	212
7	2	12	4%	183
8	3	15	4%	171
9	4	8	3%	138
10	2	8	3%	120

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	10	17	24
45	2	6	11	17	25
50	3	6	11	18	26
55	3	6	12	19	27
60	3	7	12	19	27
65	3	7	13	20	28
70	4	7	13	20	29
75	4	8	14	21	29
80	4	8	14	21	30
85	4	8	14	22	30
90	4	9	15	22	31
95	5	9	15	23	31
100	5	9	15	23	32
105	5	9	16	23	32
110	5	10	16	24	33
115	5	10	16	24	33
120	5	10	16	24	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	11	17	24
20	3	7	12	19	27
25	3	7	13	20	28
30	3	7	13	20	28
35	3	7	13	20	28
40	3	7	13	20	28
45	3	7	12	19	27
50	3	6	11	18	25
55	3	6	10	16	23
60	2	5	9	15	21
65	2	5	9	13	19
70	2	4	8	12	17
75	2	4	7	11	15
80	2	3	6	10	14
85	1	3	6	9	12
90	1	3	5	8	11

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	71
2	3	12	16%	56
3	3	8	11%	37
4	4	12	6%	22
4	4	10	6%	22
6	4	8	5%	17
7	3	15	5%	16
8	2	10	3%	11
9	2	12	3%	10
10	4	15	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	7	13	21	30
55	4	8	14	22	32
60	4	9	16	24	34
65	5	10	17	26	36
70	6	11	18	27	37
75	6	12	19	29	39
80	7	13	20	30	41
85	8	13	21	31	42
90	8	14	22	32	44
95	9	15	24	34	45
100	9	16	24	35	47
105	10	17	25	36	48
110	11	17	26	37	49
115	11	18	27	38	50
120	12	19	28	39	52
125	12	20	29	40	53
130	13	20	30	41	54
135	13	21	31	42	55
140	14	22	32	43	56

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	25	34
20	6	11	19	29	39
25	6	12	19	29	40
30	6	12	19	29	40
35	6	12	19	29	40
40	6	12	19	29	40
45	6	11	18	28	38
50	5	10	17	26	36
55	5	10	16	24	33
60	5	9	15	22	30
65	4	8	13	20	27
70	4	7	12	18	25
75	3	6	11	16	22
80	3	6	9	14	20
85	3	5	8	13	18
90	2	5	8	12	16

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	919
2	3	12	13%	566
3	3	8	10%	425
4	4	10	7%	327
5	2	10	5%	215
6	4	12	5%	212
7	2	12	4%	183
8	3	15	4%	171
9	4	8	3%	138
10	2	8	3%	120

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	10	17	24
45	2	6	11	17	25
50	3	6	11	18	26
55	3	6	12	19	27
60	3	7	12	19	27
65	3	7	13	20	28
70	4	7	13	20	29
75	4	8	14	21	29
80	4	8	14	21	30
85	4	8	14	22	30
90	4	9	15	22	31
95	5	9	15	23	31
100	5	9	15	23	32
105	5	9	16	23	32
110	5	10	16	24	33
115	5	10	16	24	33
120	5	10	16	24	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	11	17	24
20	3	7	12	19	27
25	3	7	13	20	28
30	3	7	13	20	28
35	3	7	13	20	28
40	3	7	13	20	28
45	3	7	12	19	27
50	3	6	11	18	25
55	3	6	10	16	23
60	2	5	9	15	21
65	2	5	9	13	19
70	2	4	8	12	17
75	2	4	7	11	15
80	2	3	6	10	14
85	1	3	6	9	12
90	1	3	5	8	11

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	71
2	3	12	16%	56
3	3	8	11%	37
4	4	12	6%	22
4	4	10	6%	22
6	4	8	5%	17
7	3	15	5%	16
8	2	10	3%	11
9	2	12	3%	10
10	4	15	2%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	7	13	21	30
55	4	8	14	22	32
60	4	9	16	24	34
65	5	10	17	26	36
70	6	11	18	27	37
75	6	12	19	29	39
80	7	13	20	30	41
85	8	13	21	31	42
90	8	14	22	32	44
95	9	15	24	34	45
100	9	16	24	35	47
105	10	17	25	36	48
110	11	17	26	37	49
115	11	18	27	38	50
120	12	19	28	39	52
125	12	20	29	40	53
130	13	20	30	41	54
135	13	21	31	42	55
140	14	22	32	43	56

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	17	25	34
20	6	11	19	29	39
25	6	12	19	29	40
30	6	12	19	29	40
35	6	12	19	29	40
40	6	12	19	29	40
45	6	11	18	28	38
50	5	10	17	26	36
55	5	10	16	24	33
60	5	9	15	22	30
65	4	8	13	20	27
70	4	7	12	18	25
75	3	6	11	16	22
80	3	6	9	14	20
85	3	5	8	13	18
90	2	5	8	12	16

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	919
2	3	12	13%	566
3	3	8	10%	425
4	4	10	7%	327
5	2	10	5%	215
6	4	12	5%	212
7	2	12	4%	183
8	3	15	4%	171
9	4	8	3%	138
10	2	8	3%	120

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	10	17	24
45	2	6	11	17	25
50	3	6	11	18	26
55	3	6	12	19	27
60	3	7	12	19	27
65	3	7	13	20	28
70	4	7	13	20	29
75	4	8	14	21	29
80	4	8	14	21	30
85	4	8	14	22	30
90	4	9	15	22	31
95	5	9	15	23	31
100	5	9	15	23	32
105	5	9	16	23	32
110	5	10	16	24	33
115	5	10	16	24	33
120	5	10	16	24	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	11	17	24
20	3	7	12	19	27
25	3	7	13	20	28
30	3	7	13	20	28
35	3	7	13	20	28
40	3	7	13	20	28
45	3	7	12	19	27
50	3	6	11	18	25
55	3	6	10	16	23
60	2	5	9	15	21
65	2	5	9	13	19
70	2	4	8	12	17
75	2	4	7	11	15
80	2	3	6	10	14
85	1	3	6	9	12
90	1	3	5	8	11

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	71
2	3	12	16%	56
3	3	8	11%	37
4	4	12	6%	22
4	4	10	6%	22
6	4	8	5%	17
7	3	15	5%	16
8	2	10	3%	11
9	2	12	3%	10
10	4	15	2%	8