Incline Hammer Curl Standards

Measured in lb

Incline Hammer Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Incline Hammer Curl standards are based on 24,000 lifts by Strength Level users

♂ Male
♀ Female

Male Incline Hammer Curl Standards (lb)

Strength Level	Weight
Beginner	1 lb
Novice	18 lb
Intermediate	55 lb
Advanced	114 lb
Elite	188 lb

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.10x
Intermediate	0.35x
Advanced	0.65x
Elite	1.10x

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

What is the average Incline Hammer Curl? The average Incline Hammer Curl weight for a male lifter is 55 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

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

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	1	3	25	66	123
120	0	5	30	74	134
130	0	8	35	82	145
140	0	10	40	90	155
150	0	13	45	97	165
160	1	16	50	105	175
170	2	19	56	112	184
180	3	22	60	119	193
190	4	25	65	126	202
200	5	28	70	132	210
210	6	31	75	139	218
220	8	34	80	145	226
230	9	37	84	151	234
240	11	40	89	158	241
250	13	43	93	163	249
260	14	46	98	169	256
270	16	49	102	175	263
280	18	51	106	180	270
290	19	54	110	186	276
300	21	57	114	191	283
310	23	60	118	196	289

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	15	47	97	160
20	1	17	54	111	183
25	1	18	55	114	188
30	1	18	55	114	188
35	1	18	55	114	188
40	1	18	55	114	188
45	1	17	53	108	179
50	1	16	49	101	168
55	1	15	46	93	155
60	1	13	42	85	141
65	1	12	38	77	128
70	1	11	34	69	115
75	1	10	30	62	103
80	1	9	27	55	92
85	1	8	24	50	82
90	1	7	22	45	74

Calculate Your Strength Level

Female Incline Hammer Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	9 lb
Novice	18 lb
Intermediate	29 lb
Advanced	44 lb
Elite	60 lb

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.30x
Elite	0.40x

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

What is the average Incline Hammer Curl? The average Incline 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 Incline Hammer Curl? Female beginners should aim to lift 9 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	21	33	47
100	6	13	23	35	49
110	7	14	24	37	52
120	8	15	26	39	54
130	9	17	27	41	56
140	10	18	29	43	59
150	10	19	30	44	61
160	11	20	32	46	62
170	12	21	33	48	64
180	13	22	34	49	66
190	13	23	35	51	68
200	14	24	36	52	69
210	15	25	38	53	71
220	16	26	39	54	72
230	16	26	40	56	73
240	17	27	41	57	75
250	17	28	42	58	76
260	18	29	43	59	77

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	25	37	51
20	9	17	29	43	59
25	9	18	29	44	60
30	9	18	29	44	60
35	9	18	29	44	60
40	9	18	29	44	60
45	9	17	28	42	57
50	8	16	26	39	54
55	8	15	24	36	50
60	7	13	22	33	45
65	6	12	20	30	41
70	6	11	18	27	37
75	5	10	16	24	33
80	5	9	14	21	29
85	4	8	13	19	26
90	4	7	12	17	24

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	1	3	25	66	123
120	0	5	30	74	134
130	0	8	35	82	145
140	0	10	40	90	155
150	0	13	45	97	165
160	1	16	50	105	175
170	2	19	56	112	184
180	3	22	60	119	193
190	4	25	65	126	202
200	5	28	70	132	210
210	6	31	75	139	218
220	8	34	80	145	226
230	9	37	84	151	234
240	11	40	89	158	241
250	13	43	93	163	249
260	14	46	98	169	256
270	16	49	102	175	263
280	18	51	106	180	270
290	19	54	110	186	276
300	21	57	114	191	283
310	23	60	118	196	289

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	15	47	97	160
20	1	17	54	111	183
25	1	18	55	114	188
30	1	18	55	114	188
35	1	18	55	114	188
40	1	18	55	114	188
45	1	17	53	108	179
50	1	16	49	101	168
55	1	15	46	93	155
60	1	13	42	85	141
65	1	12	38	77	128
70	1	11	34	69	115
75	1	10	30	62	103
80	1	9	27	55	92
85	1	8	24	50	82
90	1	7	22	45	74

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	21	33	47
100	6	13	23	35	49
110	7	14	24	37	52
120	8	15	26	39	54
130	9	17	27	41	56
140	10	18	29	43	59
150	10	19	30	44	61
160	11	20	32	46	62
170	12	21	33	48	64
180	13	22	34	49	66
190	13	23	35	51	68
200	14	24	36	52	69
210	15	25	38	53	71
220	16	26	39	54	72
230	16	26	40	56	73
240	17	27	41	57	75
250	17	28	42	58	76
260	18	29	43	59	77

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	25	37	51
20	9	17	29	43	59
25	9	18	29	44	60
30	9	18	29	44	60
35	9	18	29	44	60
40	9	18	29	44	60
45	9	17	28	42	57
50	8	16	26	39	54
55	8	15	24	36	50
60	7	13	22	33	45
65	6	12	20	30	41
70	6	11	18	27	37
75	5	10	16	24	33
80	5	9	14	21	29
85	4	8	13	19	26
90	4	7	12	17	24

BW	Beg.	Nov.	Int.	Adv.	Elite
110	1	3	25	66	123
120	0	5	30	74	134
130	0	8	35	82	145
140	0	10	40	90	155
150	0	13	45	97	165
160	1	16	50	105	175
170	2	19	56	112	184
180	3	22	60	119	193
190	4	25	65	126	202
200	5	28	70	132	210
210	6	31	75	139	218
220	8	34	80	145	226
230	9	37	84	151	234
240	11	40	89	158	241
250	13	43	93	163	249
260	14	46	98	169	256
270	16	49	102	175	263
280	18	51	106	180	270
290	19	54	110	186	276
300	21	57	114	191	283
310	23	60	118	196	289

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	15	47	97	160
20	1	17	54	111	183
25	1	18	55	114	188
30	1	18	55	114	188
35	1	18	55	114	188
40	1	18	55	114	188
45	1	17	53	108	179
50	1	16	49	101	168
55	1	15	46	93	155
60	1	13	42	85	141
65	1	12	38	77	128
70	1	11	34	69	115
75	1	10	30	62	103
80	1	9	27	55	92
85	1	8	24	50	82
90	1	7	22	45	74

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	21	33	47
100	6	13	23	35	49
110	7	14	24	37	52
120	8	15	26	39	54
130	9	17	27	41	56
140	10	18	29	43	59
150	10	19	30	44	61
160	11	20	32	46	62
170	12	21	33	48	64
180	13	22	34	49	66
190	13	23	35	51	68
200	14	24	36	52	69
210	15	25	38	53	71
220	16	26	39	54	72
230	16	26	40	56	73
240	17	27	41	57	75
250	17	28	42	58	76
260	18	29	43	59	77

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	25	37	51
20	9	17	29	43	59
25	9	18	29	44	60
30	9	18	29	44	60
35	9	18	29	44	60
40	9	18	29	44	60
45	9	17	28	42	57
50	8	16	26	39	54
55	8	15	24	36	50
60	7	13	22	33	45
65	6	12	20	30	41
70	6	11	18	27	37
75	5	10	16	24	33
80	5	9	14	21	29
85	4	8	13	19	26
90	4	7	12	17	24

BW	Beg.	Nov.	Int.	Adv.	Elite
110	1	3	25	66	123
120	0	5	30	74	134
130	0	8	35	82	145
140	0	10	40	90	155
150	0	13	45	97	165
160	1	16	50	105	175
170	2	19	56	112	184
180	3	22	60	119	193
190	4	25	65	126	202
200	5	28	70	132	210
210	6	31	75	139	218
220	8	34	80	145	226
230	9	37	84	151	234
240	11	40	89	158	241
250	13	43	93	163	249
260	14	46	98	169	256
270	16	49	102	175	263
280	18	51	106	180	270
290	19	54	110	186	276
300	21	57	114	191	283
310	23	60	118	196	289

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	15	47	97	160
20	1	17	54	111	183
25	1	18	55	114	188
30	1	18	55	114	188
35	1	18	55	114	188
40	1	18	55	114	188
45	1	17	53	108	179
50	1	16	49	101	168
55	1	15	46	93	155
60	1	13	42	85	141
65	1	12	38	77	128
70	1	11	34	69	115
75	1	10	30	62	103
80	1	9	27	55	92
85	1	8	24	50	82
90	1	7	22	45	74

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	21	33	47
100	6	13	23	35	49
110	7	14	24	37	52
120	8	15	26	39	54
130	9	17	27	41	56
140	10	18	29	43	59
150	10	19	30	44	61
160	11	20	32	46	62
170	12	21	33	48	64
180	13	22	34	49	66
190	13	23	35	51	68
200	14	24	36	52	69
210	15	25	38	53	71
220	16	26	39	54	72
230	16	26	40	56	73
240	17	27	41	57	75
250	17	28	42	58	76
260	18	29	43	59	77

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	25	37	51
20	9	17	29	43	59
25	9	18	29	44	60
30	9	18	29	44	60
35	9	18	29	44	60
40	9	18	29	44	60
45	9	17	28	42	57
50	8	16	26	39	54
55	8	15	24	36	50
60	7	13	22	33	45
65	6	12	20	30	41
70	6	11	18	27	37
75	5	10	16	24	33
80	5	9	14	21	29
85	4	8	13	19	26
90	4	7	12	17	24