Incline Hammer Curl Standards (lb)

The average Incline Hammer Curl is 44 lb for men and 26 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Incline Hammer Curl strength standards are based on 64,446 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Incline Hammer Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	18 lb
Novice	29 lb
Intermediate	44 lb
Advanced	62 lb
Elite	81 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.25x
Advanced	0.35x
Elite	0.50x

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 44 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 18 lb (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
110	11	20	31	46	62
120	12	21	34	48	65
130	14	23	36	51	68
140	15	25	38	54	71
150	17	27	40	56	74
160	18	28	42	59	77
170	19	30	44	61	80
180	20	32	46	63	82
190	22	33	48	65	85
200	23	35	50	67	87
210	24	36	51	69	89
220	25	37	53	71	91
230	26	39	55	73	93
240	27	40	56	75	95
250	28	41	58	77	97
260	29	43	59	78	99
270	30	44	60	80	101
280	31	45	62	82	103
290	32	46	63	83	105
300	33	47	65	85	106
310	34	48	66	86	108

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	25	37	52	69
20	18	29	43	60	79
25	18	29	44	62	81
30	18	29	44	62	81
35	18	29	44	62	81
40	18	29	44	62	81
45	17	28	42	58	77
50	16	26	39	54	72
55	15	24	36	50	66
60	13	22	33	46	60
65	12	20	30	42	55
70	11	18	27	37	49
75	10	16	24	34	44
80	9	14	21	30	40
85	8	13	19	27	35
90	7	11	17	24	32

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

Female

Female Incline Hammer Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	12 lb
Novice	18 lb
Intermediate	26 lb
Advanced	35 lb
Elite	45 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.10x
Intermediate	0.20x
Advanced	0.25x
Elite	0.30x

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 26 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 12 lb (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
90	7	11	16	23	30
100	8	12	18	25	33
110	9	14	20	27	35
120	10	15	22	29	37
130	11	17	23	31	40
140	13	18	25	33	42
150	14	19	26	35	44
160	15	21	28	36	46
170	16	22	29	38	47
180	17	23	31	40	49
190	18	24	32	41	51
200	19	25	33	43	52
210	20	26	35	44	54
220	21	27	36	45	55
230	21	28	37	47	57
240	22	29	38	48	58
250	23	30	39	49	60
260	24	31	40	50	61

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	15	22	30	38
20	12	18	25	34	43
25	12	18	26	35	45
30	12	18	26	35	45
35	12	18	26	35	45
40	12	18	26	35	45
45	11	17	24	33	42
50	11	16	23	31	40
55	10	15	21	28	36
60	9	13	19	26	33
65	8	12	17	23	30
70	7	11	16	21	27
75	7	10	14	19	24
80	6	9	13	17	22
85	5	8	11	15	20
90	5	7	10	14	18

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

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 Hammer Curl strength standards

Strength Level analysed 4,501 qualifying results from 64,446 community lifts to produce our Incline Hammer Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	64,446
Qualifying results	4,501
Male results	4,233
Female results	268
Data start	15 August 2020
Data cutoff	5 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
110	11	20	31	46	62
120	12	21	34	48	65
130	14	23	36	51	68
140	15	25	38	54	71
150	17	27	40	56	74
160	18	28	42	59	77
170	19	30	44	61	80
180	20	32	46	63	82
190	22	33	48	65	85
200	23	35	50	67	87
210	24	36	51	69	89
220	25	37	53	71	91
230	26	39	55	73	93
240	27	40	56	75	95
250	28	41	58	77	97
260	29	43	59	78	99
270	30	44	60	80	101
280	31	45	62	82	103
290	32	46	63	83	105
300	33	47	65	85	106
310	34	48	66	86	108

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	25	37	52	69
20	18	29	43	60	79
25	18	29	44	62	81
30	18	29	44	62	81
35	18	29	44	62	81
40	18	29	44	62	81
45	17	28	42	58	77
50	16	26	39	54	72
55	15	24	36	50	66
60	13	22	33	46	60
65	12	20	30	42	55
70	11	18	27	37	49
75	10	16	24	34	44
80	9	14	21	30	40
85	8	13	19	27	35
90	7	11	17	24	32

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
90	7	11	16	23	30
100	8	12	18	25	33
110	9	14	20	27	35
120	10	15	22	29	37
130	11	17	23	31	40
140	13	18	25	33	42
150	14	19	26	35	44
160	15	21	28	36	46
170	16	22	29	38	47
180	17	23	31	40	49
190	18	24	32	41	51
200	19	25	33	43	52
210	20	26	35	44	54
220	21	27	36	45	55
230	21	28	37	47	57
240	22	29	38	48	58
250	23	30	39	49	60
260	24	31	40	50	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	15	22	30	38
20	12	18	25	34	43
25	12	18	26	35	45
30	12	18	26	35	45
35	12	18	26	35	45
40	12	18	26	35	45
45	11	17	24	33	42
50	11	16	23	31	40
55	10	15	21	28	36
60	9	13	19	26	33
65	8	12	17	23	30
70	7	11	16	21	27
75	7	10	14	19	24
80	6	9	13	17	22
85	5	8	11	15	20
90	5	7	10	14	18

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
110	11	20	31	46	62
120	12	21	34	48	65
130	14	23	36	51	68
140	15	25	38	54	71
150	17	27	40	56	74
160	18	28	42	59	77
170	19	30	44	61	80
180	20	32	46	63	82
190	22	33	48	65	85
200	23	35	50	67	87
210	24	36	51	69	89
220	25	37	53	71	91
230	26	39	55	73	93
240	27	40	56	75	95
250	28	41	58	77	97
260	29	43	59	78	99
270	30	44	60	80	101
280	31	45	62	82	103
290	32	46	63	83	105
300	33	47	65	85	106
310	34	48	66	86	108

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	25	37	52	69
20	18	29	43	60	79
25	18	29	44	62	81
30	18	29	44	62	81
35	18	29	44	62	81
40	18	29	44	62	81
45	17	28	42	58	77
50	16	26	39	54	72
55	15	24	36	50	66
60	13	22	33	46	60
65	12	20	30	42	55
70	11	18	27	37	49
75	10	16	24	34	44
80	9	14	21	30	40
85	8	13	19	27	35
90	7	11	17	24	32

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
90	7	11	16	23	30
100	8	12	18	25	33
110	9	14	20	27	35
120	10	15	22	29	37
130	11	17	23	31	40
140	13	18	25	33	42
150	14	19	26	35	44
160	15	21	28	36	46
170	16	22	29	38	47
180	17	23	31	40	49
190	18	24	32	41	51
200	19	25	33	43	52
210	20	26	35	44	54
220	21	27	36	45	55
230	21	28	37	47	57
240	22	29	38	48	58
250	23	30	39	49	60
260	24	31	40	50	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	15	22	30	38
20	12	18	25	34	43
25	12	18	26	35	45
30	12	18	26	35	45
35	12	18	26	35	45
40	12	18	26	35	45
45	11	17	24	33	42
50	11	16	23	31	40
55	10	15	21	28	36
60	9	13	19	26	33
65	8	12	17	23	30
70	7	11	16	21	27
75	7	10	14	19	24
80	6	9	13	17	22
85	5	8	11	15	20
90	5	7	10	14	18

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

Incline Hammer Curl Standards (lb)

Male

Male Incline Hammer Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Incline Hammer Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Incline Hammer Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	20	31	46	62
120	12	21	34	48	65
130	14	23	36	51	68
140	15	25	38	54	71
150	17	27	40	56	74
160	18	28	42	59	77
170	19	30	44	61	80
180	20	32	46	63	82
190	22	33	48	65	85
200	23	35	50	67	87
210	24	36	51	69	89
220	25	37	53	71	91
230	26	39	55	73	93
240	27	40	56	75	95
250	28	41	58	77	97
260	29	43	59	78	99
270	30	44	60	80	101
280	31	45	62	82	103
290	32	46	63	83	105
300	33	47	65	85	106
310	34	48	66	86	108

Age	Beg.	Nov.	Int.	Adv.	Elite
15	15	25	37	52	69
20	18	29	43	60	79
25	18	29	44	62	81
30	18	29	44	62	81
35	18	29	44	62	81
40	18	29	44	62	81
45	17	28	42	58	77
50	16	26	39	54	72
55	15	24	36	50	66
60	13	22	33	46	60
65	12	20	30	42	55
70	11	18	27	37	49
75	10	16	24	34	44
80	9	14	21	30	40
85	8	13	19	27	35
90	7	11	17	24	32

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
90	7	11	16	23	30
100	8	12	18	25	33
110	9	14	20	27	35
120	10	15	22	29	37
130	11	17	23	31	40
140	13	18	25	33	42
150	14	19	26	35	44
160	15	21	28	36	46
170	16	22	29	38	47
180	17	23	31	40	49
190	18	24	32	41	51
200	19	25	33	43	52
210	20	26	35	44	54
220	21	27	36	45	55
230	21	28	37	47	57
240	22	29	38	48	58
250	23	30	39	49	60
260	24	31	40	50	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	10	15	22	30	38
20	12	18	25	34	43
25	12	18	26	35	45
30	12	18	26	35	45
35	12	18	26	35	45
40	12	18	26	35	45
45	11	17	24	33	42
50	11	16	23	31	40
55	10	15	21	28	36
60	9	13	19	26	33
65	8	12	17	23	30
70	7	11	16	21	27
75	7	10	14	19	24
80	6	9	13	17	22
85	5	8	11	15	20
90	5	7	10	14	18

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