Lying Cable Curl Standards (kg)

The average Lying Cable Curl is 55 kg for men and 30 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Lying Cable Curl strength standards are based on 54,856 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Lying Cable Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	13 kg
Novice	30 kg
Intermediate	55 kg
Advanced	88 kg
Elite	127 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.75x

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

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

What is a good Lying Cable Curl? Male beginners should aim to lift 13 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	10	25	48	79	115
55	10	26	49	81	118
60	11	27	51	83	120
65	12	28	52	84	122
70	12	29	54	86	124
75	13	30	55	88	126
80	13	31	56	89	128
85	14	31	57	90	129
90	14	32	58	92	131
95	15	33	59	93	133
100	15	34	60	94	134
105	16	34	61	95	135
110	16	35	62	97	137
115	17	36	63	98	138
120	17	36	64	99	139
125	18	37	64	100	140
130	18	37	65	101	142
135	18	38	66	102	143
140	19	39	67	102	144

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	47	75	108
20	13	29	54	86	124
25	13	30	55	88	127
30	13	30	55	88	127
35	13	30	55	88	127
40	13	30	55	88	127
45	12	28	52	84	120
50	11	26	49	78	112
55	11	24	45	72	104
60	10	22	41	66	95
65	9	20	37	60	86
70	8	18	34	54	77
75	7	16	30	48	69
80	6	15	27	43	62
85	6	13	24	39	56
90	5	12	22	35	50

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

These are the most popular Lying Cable Curl workouts done by male lifters:

3x8 19%

3x12 17%

3x10 13%

2x12 8%

4x8 6%

4x5 4%

3x15 4%

2x8 4%

8x8 4%

4x20 2%

5x12 2%

3x9 2%

3x6 2%

3x7 2%

2x15 2%

5x8 2%

2x10 2%

4x10 2%

4x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	8	19%	9
2	3	12	17%	8
3	3	10	13%	6
4	2	12	8%	4
5	4	8	6%	3
6	4	5	4%	2
6	3	15	4%	2
6	2	8	4%	2
6	8	8	4%	2
10	4	20	2%	1
10	5	12	2%	1
10	3	9	2%	1
10	3	6	2%	1
10	3	7	2%	1
10	2	15	2%	1
10	5	8	2%	1
10	2	10	2%	1
10	4	10	2%	1
10	4	15	2%	1

Female

Female Lying Cable Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	4 kg
Novice	14 kg
Intermediate	30 kg
Advanced	52 kg
Elite	79 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.20x
Intermediate	0.45x
Advanced	0.80x
Elite	1.25x

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

What is the average Lying Cable Curl? The average Lying Cable Curl weight for a female lifter is 30 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Lying Cable Curl? Female beginners should aim to lift 4 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	3	12	27	49	75
45	4	13	28	50	76
50	4	13	29	50	77
55	4	13	29	51	78
60	4	14	30	52	79
65	4	14	30	52	79
70	4	14	31	53	80
75	5	15	31	54	81
80	5	15	31	54	81
85	5	15	32	55	82
90	5	15	32	55	83
95	5	16	32	55	83
100	5	16	33	56	84
105	5	16	33	56	84
110	6	16	33	57	85
115	6	16	34	57	85
120	6	17	34	57	85

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	12	26	45	68
20	4	14	29	51	77
25	4	14	30	52	79
30	4	14	30	52	79
35	4	14	30	52	79
40	4	14	30	52	79
45	4	13	29	50	75
50	4	12	27	46	70
55	3	11	25	43	65
60	3	10	22	39	59
65	3	9	20	35	54
70	3	8	18	32	48
75	2	8	16	29	43
80	2	7	15	26	39
85	2	6	13	23	35
90	2	5	12	21	31

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

These are the most popular Lying Cable Curl workouts done by female lifters:

3x10 100%

Rank	Sets	Reps	Percent	Workouts
1	3	10	100%	2

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 Lying Cable Curl strength standards

Strength Level analysed 412 qualifying results from 54,856 community lifts to produce our Lying Cable Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	54,856
Qualifying results	412
Male results	373
Female results	39
Data start	24 October 2020
Data cutoff	27 February 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	10	25	48	79	115
55	10	26	49	81	118
60	11	27	51	83	120
65	12	28	52	84	122
70	12	29	54	86	124
75	13	30	55	88	126
80	13	31	56	89	128
85	14	31	57	90	129
90	14	32	58	92	131
95	15	33	59	93	133
100	15	34	60	94	134
105	16	34	61	95	135
110	16	35	62	97	137
115	17	36	63	98	138
120	17	36	64	99	139
125	18	37	64	100	140
130	18	37	65	101	142
135	18	38	66	102	143
140	19	39	67	102	144

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	47	75	108
20	13	29	54	86	124
25	13	30	55	88	127
30	13	30	55	88	127
35	13	30	55	88	127
40	13	30	55	88	127
45	12	28	52	84	120
50	11	26	49	78	112
55	11	24	45	72	104
60	10	22	41	66	95
65	9	20	37	60	86
70	8	18	34	54	77
75	7	16	30	48	69
80	6	15	27	43	62
85	6	13	24	39	56
90	5	12	22	35	50

Rank	Sets	Reps	Percent	Workouts
1	3	8	19%	9
2	3	12	17%	8
3	3	10	13%	6
4	2	12	8%	4
5	4	8	6%	3
6	4	5	4%	2
6	3	15	4%	2
6	2	8	4%	2
6	8	8	4%	2
10	4	20	2%	1
10	5	12	2%	1
10	3	9	2%	1
10	3	6	2%	1
10	3	7	2%	1
10	2	15	2%	1
10	5	8	2%	1
10	2	10	2%	1
10	4	10	2%	1
10	4	15	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	12	27	49	75
45	4	13	28	50	76
50	4	13	29	50	77
55	4	13	29	51	78
60	4	14	30	52	79
65	4	14	30	52	79
70	4	14	31	53	80
75	5	15	31	54	81
80	5	15	31	54	81
85	5	15	32	55	82
90	5	15	32	55	83
95	5	16	32	55	83
100	5	16	33	56	84
105	5	16	33	56	84
110	6	16	33	57	85
115	6	16	34	57	85
120	6	17	34	57	85

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	12	26	45	68
20	4	14	29	51	77
25	4	14	30	52	79
30	4	14	30	52	79
35	4	14	30	52	79
40	4	14	30	52	79
45	4	13	29	50	75
50	4	12	27	46	70
55	3	11	25	43	65
60	3	10	22	39	59
65	3	9	20	35	54
70	3	8	18	32	48
75	2	8	16	29	43
80	2	7	15	26	39
85	2	6	13	23	35
90	2	5	12	21	31

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	25	48	79	115
55	10	26	49	81	118
60	11	27	51	83	120
65	12	28	52	84	122
70	12	29	54	86	124
75	13	30	55	88	126
80	13	31	56	89	128
85	14	31	57	90	129
90	14	32	58	92	131
95	15	33	59	93	133
100	15	34	60	94	134
105	16	34	61	95	135
110	16	35	62	97	137
115	17	36	63	98	138
120	17	36	64	99	139
125	18	37	64	100	140
130	18	37	65	101	142
135	18	38	66	102	143
140	19	39	67	102	144

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	47	75	108
20	13	29	54	86	124
25	13	30	55	88	127
30	13	30	55	88	127
35	13	30	55	88	127
40	13	30	55	88	127
45	12	28	52	84	120
50	11	26	49	78	112
55	11	24	45	72	104
60	10	22	41	66	95
65	9	20	37	60	86
70	8	18	34	54	77
75	7	16	30	48	69
80	6	15	27	43	62
85	6	13	24	39	56
90	5	12	22	35	50

Rank	Sets	Reps	Percent	Workouts
1	3	8	19%	9
2	3	12	17%	8
3	3	10	13%	6
4	2	12	8%	4
5	4	8	6%	3
6	4	5	4%	2
6	3	15	4%	2
6	2	8	4%	2
6	8	8	4%	2
10	4	20	2%	1
10	5	12	2%	1
10	3	9	2%	1
10	3	6	2%	1
10	3	7	2%	1
10	2	15	2%	1
10	5	8	2%	1
10	2	10	2%	1
10	4	10	2%	1
10	4	15	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	12	27	49	75
45	4	13	28	50	76
50	4	13	29	50	77
55	4	13	29	51	78
60	4	14	30	52	79
65	4	14	30	52	79
70	4	14	31	53	80
75	5	15	31	54	81
80	5	15	31	54	81
85	5	15	32	55	82
90	5	15	32	55	83
95	5	16	32	55	83
100	5	16	33	56	84
105	5	16	33	56	84
110	6	16	33	57	85
115	6	16	34	57	85
120	6	17	34	57	85

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	12	26	45	68
20	4	14	29	51	77
25	4	14	30	52	79
30	4	14	30	52	79
35	4	14	30	52	79
40	4	14	30	52	79
45	4	13	29	50	75
50	4	12	27	46	70
55	3	11	25	43	65
60	3	10	22	39	59
65	3	9	20	35	54
70	3	8	18	32	48
75	2	8	16	29	43
80	2	7	15	26	39
85	2	6	13	23	35
90	2	5	12	21	31

Lying Cable Curl Standards (kg)

Male

Male Lying Cable Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Lying Cable Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Lying Cable Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	10	25	48	79	115
55	10	26	49	81	118
60	11	27	51	83	120
65	12	28	52	84	122
70	12	29	54	86	124
75	13	30	55	88	126
80	13	31	56	89	128
85	14	31	57	90	129
90	14	32	58	92	131
95	15	33	59	93	133
100	15	34	60	94	134
105	16	34	61	95	135
110	16	35	62	97	137
115	17	36	63	98	138
120	17	36	64	99	139
125	18	37	64	100	140
130	18	37	65	101	142
135	18	38	66	102	143
140	19	39	67	102	144

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	47	75	108
20	13	29	54	86	124
25	13	30	55	88	127
30	13	30	55	88	127
35	13	30	55	88	127
40	13	30	55	88	127
45	12	28	52	84	120
50	11	26	49	78	112
55	11	24	45	72	104
60	10	22	41	66	95
65	9	20	37	60	86
70	8	18	34	54	77
75	7	16	30	48	69
80	6	15	27	43	62
85	6	13	24	39	56
90	5	12	22	35	50

Rank	Sets	Reps	Percent	Workouts
1	3	8	19%	9
2	3	12	17%	8
3	3	10	13%	6
4	2	12	8%	4
5	4	8	6%	3
6	4	5	4%	2
6	3	15	4%	2
6	2	8	4%	2
6	8	8	4%	2
10	4	20	2%	1
10	5	12	2%	1
10	3	9	2%	1
10	3	6	2%	1
10	3	7	2%	1
10	2	15	2%	1
10	5	8	2%	1
10	2	10	2%	1
10	4	10	2%	1
10	4	15	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
40	3	12	27	49	75
45	4	13	28	50	76
50	4	13	29	50	77
55	4	13	29	51	78
60	4	14	30	52	79
65	4	14	30	52	79
70	4	14	31	53	80
75	5	15	31	54	81
80	5	15	31	54	81
85	5	15	32	55	82
90	5	15	32	55	83
95	5	16	32	55	83
100	5	16	33	56	84
105	5	16	33	56	84
110	6	16	33	57	85
115	6	16	34	57	85
120	6	17	34	57	85

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	12	26	45	68
20	4	14	29	51	77
25	4	14	30	52	79
30	4	14	30	52	79
35	4	14	30	52	79
40	4	14	30	52	79
45	4	13	29	50	75
50	4	12	27	46	70
55	3	11	25	43	65
60	3	10	22	39	59
65	3	9	20	35	54
70	3	8	18	32	48
75	2	8	16	29	43
80	2	7	15	26	39
85	2	6	13	23	35
90	2	5	12	21	31