Incline Hammer Curl Standards

Measured in kg

Incline Hammer 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 Hammer Curl standards are based on 32,738 lifts by Strength Level users

Male
Female

Male

Male Incline Hammer Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	5 kg
Novice	11 kg
Intermediate	21 kg
Advanced	35 kg
Elite	50 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.25x
Advanced	0.45x
Elite	0.65x

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

What is the average Incline Hammer Curl? The average Incline Hammer Curl weight for a male lifter is 21 kg (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 5 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	2	7	16	27	41
55	3	8	17	29	43
60	3	9	18	30	44
65	4	10	19	31	46
70	4	10	20	32	47
75	5	11	21	34	49
80	5	12	22	35	50
85	5	12	23	36	51
90	6	13	23	37	53
95	6	13	24	38	54
100	7	14	25	39	55
105	7	15	26	40	56
110	7	15	26	41	57
115	8	16	27	41	58
120	8	16	28	42	59
125	8	17	28	43	60
130	9	17	29	44	61
135	9	18	29	44	62
140	9	18	30	45	62

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	18	29	43
20	5	11	21	34	49
25	5	11	21	35	50
30	5	11	21	35	50
35	5	11	21	35	50
40	5	11	21	35	50
45	4	11	20	33	48
50	4	10	19	31	45
55	4	9	18	28	41
60	3	8	16	26	38
65	3	8	14	23	34
70	3	7	13	21	31
75	3	6	12	19	27
80	2	5	10	17	24
85	2	5	9	15	22
90	2	4	8	14	20

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

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

3x10 47%

3x12 7%

4x10 5%

3x8 5%

4x12 4%

2x12 3%

4x8 2%

2x10 2%

2x8 2%

3x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	47%	375
2	3	12	7%	57
3	4	10	5%	42
4	3	8	5%	41
5	4	12	4%	35
6	2	12	3%	23
7	4	8	2%	19
7	2	10	2%	19
9	2	8	2%	18
10	3	15	2%	17

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Female

Female Incline Hammer Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	4 kg
Novice	8 kg
Intermediate	13 kg
Advanced	20 kg
Elite	27 kg

Bodyweight Ratio

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? (kg)

What is the average Incline Hammer Curl? The average Incline Hammer 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 Hammer Curl? Female beginners should aim to lift 4 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	9	15	21
45	3	6	10	16	22
50	3	6	11	17	24
55	4	7	12	18	25
60	4	8	13	19	26
65	4	8	13	20	27
70	5	9	14	20	28
75	5	9	15	21	29
80	6	10	15	22	30
85	6	10	16	23	30
90	6	11	16	23	31
95	7	11	17	24	32
100	7	12	18	25	33
105	7	12	18	25	33
110	8	12	19	26	34
115	8	13	19	27	35
120	8	13	20	27	35

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	17	23
20	4	8	13	19	27
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	13	19	26
50	4	7	12	18	24
55	4	7	11	16	23
60	3	6	10	15	21
65	3	5	9	13	19
70	3	5	8	12	17
75	2	4	7	11	15
80	2	4	6	10	13
85	2	4	6	9	12
90	2	3	5	8	11

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

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

4x10 18%

3x10 18%

5x10 10%

3x8 8%

4x12 8%

4x15 8%

3x15 8%

3x12 8%

4x16 5%

2x5 3%

3x5 3%

3x16 3%

3x4 3%

2x10 3%

Rank	Sets	Reps	Percent	Workouts
1	4	10	18%	7
1	3	10	18%	7
3	5	10	10%	4
4	3	8	8%	3
4	4	12	8%	3
4	4	15	8%	3
4	3	15	8%	3
4	3	12	8%	3
9	4	16	5%	2
10	2	5	3%	1
10	3	5	3%	1
10	3	16	3%	1
10	3	4	3%	1
10	2	10	3%	1

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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 Hammer Curl (EN)
Hammercurls auf der Schrägbank (DE)
Curl martilla inclinado (ES)
Curl marteau incliné (FR)
Uginanie przedramion w chwycie młotkowym na ławce dodatniej (PL)
Curl con Presa a Martello su Panca inclinata (IT)
Rosca martelo inclinada (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	7	16	27	41
55	3	8	17	29	43
60	3	9	18	30	44
65	4	10	19	31	46
70	4	10	20	32	47
75	5	11	21	34	49
80	5	12	22	35	50
85	5	12	23	36	51
90	6	13	23	37	53
95	6	13	24	38	54
100	7	14	25	39	55
105	7	15	26	40	56
110	7	15	26	41	57
115	8	16	27	41	58
120	8	16	28	42	59
125	8	17	28	43	60
130	9	17	29	44	61
135	9	18	29	44	62
140	9	18	30	45	62

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	18	29	43
20	5	11	21	34	49
25	5	11	21	35	50
30	5	11	21	35	50
35	5	11	21	35	50
40	5	11	21	35	50
45	4	11	20	33	48
50	4	10	19	31	45
55	4	9	18	28	41
60	3	8	16	26	38
65	3	8	14	23	34
70	3	7	13	21	31
75	3	6	12	19	27
80	2	5	10	17	24
85	2	5	9	15	22
90	2	4	8	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	47%	375
2	3	12	7%	57
3	4	10	5%	42
4	3	8	5%	41
5	4	12	4%	35
6	2	12	3%	23
7	4	8	2%	19
7	2	10	2%	19
9	2	8	2%	18
10	3	15	2%	17

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	9	15	21
45	3	6	10	16	22
50	3	6	11	17	24
55	4	7	12	18	25
60	4	8	13	19	26
65	4	8	13	20	27
70	5	9	14	20	28
75	5	9	15	21	29
80	6	10	15	22	30
85	6	10	16	23	30
90	6	11	16	23	31
95	7	11	17	24	32
100	7	12	18	25	33
105	7	12	18	25	33
110	8	12	19	26	34
115	8	13	19	27	35
120	8	13	20	27	35

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	17	23
20	4	8	13	19	27
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	13	19	26
50	4	7	12	18	24
55	4	7	11	16	23
60	3	6	10	15	21
65	3	5	9	13	19
70	3	5	8	12	17
75	2	4	7	11	15
80	2	4	6	10	13
85	2	4	6	9	12
90	2	3	5	8	11

Rank	Sets	Reps	Percent	Workouts
1	4	10	18%	7
1	3	10	18%	7
3	5	10	10%	4
4	3	8	8%	3
4	4	12	8%	3
4	4	15	8%	3
4	3	15	8%	3
4	3	12	8%	3
9	4	16	5%	2
10	2	5	3%	1
10	3	5	3%	1
10	3	16	3%	1
10	3	4	3%	1
10	2	10	3%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	7	16	27	41
55	3	8	17	29	43
60	3	9	18	30	44
65	4	10	19	31	46
70	4	10	20	32	47
75	5	11	21	34	49
80	5	12	22	35	50
85	5	12	23	36	51
90	6	13	23	37	53
95	6	13	24	38	54
100	7	14	25	39	55
105	7	15	26	40	56
110	7	15	26	41	57
115	8	16	27	41	58
120	8	16	28	42	59
125	8	17	28	43	60
130	9	17	29	44	61
135	9	18	29	44	62
140	9	18	30	45	62

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	18	29	43
20	5	11	21	34	49
25	5	11	21	35	50
30	5	11	21	35	50
35	5	11	21	35	50
40	5	11	21	35	50
45	4	11	20	33	48
50	4	10	19	31	45
55	4	9	18	28	41
60	3	8	16	26	38
65	3	8	14	23	34
70	3	7	13	21	31
75	3	6	12	19	27
80	2	5	10	17	24
85	2	5	9	15	22
90	2	4	8	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	47%	375
2	3	12	7%	57
3	4	10	5%	42
4	3	8	5%	41
5	4	12	4%	35
6	2	12	3%	23
7	4	8	2%	19
7	2	10	2%	19
9	2	8	2%	18
10	3	15	2%	17

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	9	15	21
45	3	6	10	16	22
50	3	6	11	17	24
55	4	7	12	18	25
60	4	8	13	19	26
65	4	8	13	20	27
70	5	9	14	20	28
75	5	9	15	21	29
80	6	10	15	22	30
85	6	10	16	23	30
90	6	11	16	23	31
95	7	11	17	24	32
100	7	12	18	25	33
105	7	12	18	25	33
110	8	12	19	26	34
115	8	13	19	27	35
120	8	13	20	27	35

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	17	23
20	4	8	13	19	27
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	13	19	26
50	4	7	12	18	24
55	4	7	11	16	23
60	3	6	10	15	21
65	3	5	9	13	19
70	3	5	8	12	17
75	2	4	7	11	15
80	2	4	6	10	13
85	2	4	6	9	12
90	2	3	5	8	11

Rank	Sets	Reps	Percent	Workouts
1	4	10	18%	7
1	3	10	18%	7
3	5	10	10%	4
4	3	8	8%	3
4	4	12	8%	3
4	4	15	8%	3
4	3	15	8%	3
4	3	12	8%	3
9	4	16	5%	2
10	2	5	3%	1
10	3	5	3%	1
10	3	16	3%	1
10	3	4	3%	1
10	2	10	3%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	7	16	27	41
55	3	8	17	29	43
60	3	9	18	30	44
65	4	10	19	31	46
70	4	10	20	32	47
75	5	11	21	34	49
80	5	12	22	35	50
85	5	12	23	36	51
90	6	13	23	37	53
95	6	13	24	38	54
100	7	14	25	39	55
105	7	15	26	40	56
110	7	15	26	41	57
115	8	16	27	41	58
120	8	16	28	42	59
125	8	17	28	43	60
130	9	17	29	44	61
135	9	18	29	44	62
140	9	18	30	45	62

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	10	18	29	43
20	5	11	21	34	49
25	5	11	21	35	50
30	5	11	21	35	50
35	5	11	21	35	50
40	5	11	21	35	50
45	4	11	20	33	48
50	4	10	19	31	45
55	4	9	18	28	41
60	3	8	16	26	38
65	3	8	14	23	34
70	3	7	13	21	31
75	3	6	12	19	27
80	2	5	10	17	24
85	2	5	9	15	22
90	2	4	8	14	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	47%	375
2	3	12	7%	57
3	4	10	5%	42
4	3	8	5%	41
5	4	12	4%	35
6	2	12	3%	23
7	4	8	2%	19
7	2	10	2%	19
9	2	8	2%	18
10	3	15	2%	17

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	9	15	21
45	3	6	10	16	22
50	3	6	11	17	24
55	4	7	12	18	25
60	4	8	13	19	26
65	4	8	13	20	27
70	5	9	14	20	28
75	5	9	15	21	29
80	6	10	15	22	30
85	6	10	16	23	30
90	6	11	16	23	31
95	7	11	17	24	32
100	7	12	18	25	33
105	7	12	18	25	33
110	8	12	19	26	34
115	8	13	19	27	35
120	8	13	20	27	35

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	17	23
20	4	8	13	19	27
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	13	19	26
50	4	7	12	18	24
55	4	7	11	16	23
60	3	6	10	15	21
65	3	5	9	13	19
70	3	5	8	12	17
75	2	4	7	11	15
80	2	4	6	10	13
85	2	4	6	9	12
90	2	3	5	8	11

Rank	Sets	Reps	Percent	Workouts
1	4	10	18%	7
1	3	10	18%	7
3	5	10	10%	4
4	3	8	8%	3
4	4	12	8%	3
4	4	15	8%	3
4	3	15	8%	3
4	3	12	8%	3
9	4	16	5%	2
10	2	5	3%	1
10	3	5	3%	1
10	3	16	3%	1
10	3	4	3%	1
10	2	10	3%	1