Lying Cable Curl Standards (lb)

The average Lying Cable Curl is 122 lb for men and 66 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	28 lb
Novice	66 lb
Intermediate	122 lb
Advanced	195 lb
Elite	280 lb

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? (lb)

What is the average Lying Cable Curl? The average Lying Cable Curl weight for a male lifter is 122 lb (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 28 lb (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
110	21	54	105	173	254
120	22	56	108	177	259
130	24	59	111	181	264
140	25	61	114	185	268
150	26	63	117	188	272
160	28	64	120	191	276
170	29	66	122	195	280
180	30	68	124	197	283
190	31	70	126	200	286
200	32	71	129	203	289
210	33	73	131	205	292
220	34	74	132	208	295
230	35	75	134	210	298
240	36	77	136	212	301
250	37	78	138	214	303
260	38	79	140	217	306
270	38	81	141	219	308
280	39	82	143	221	311
290	40	83	144	222	313
300	41	84	146	224	315
310	42	85	147	226	317

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	56	104	166	239
20	28	64	119	190	273
25	28	66	122	195	280
30	28	66	122	195	280
35	28	66	122	195	280
40	28	66	122	195	280
45	27	62	115	184	265
50	25	58	108	172	248
55	23	54	100	159	229
60	21	49	91	145	209
65	19	45	82	131	189
70	17	40	74	118	170
75	16	36	66	106	153
80	14	32	59	95	137
85	12	29	53	85	122
90	11	26	48	76	110

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	9 lb
Novice	31 lb
Intermediate	66 lb
Advanced	115 lb
Elite	175 lb

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? (lb)

What is the average Lying Cable Curl? The average Lying Cable Curl weight for a female lifter is 66 lb (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 9 lb (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
90	7	27	60	108	165
100	8	28	62	109	167
110	8	29	63	111	169
120	9	29	64	113	171
130	9	30	65	114	173
140	9	31	66	115	175
150	10	31	67	116	176
160	10	32	68	118	177
170	10	32	69	119	179
180	11	33	70	120	180
190	11	33	70	121	181
200	11	34	71	121	182
210	11	34	72	122	183
220	12	35	72	123	184
230	12	35	73	124	185
240	12	36	73	125	186
250	12	36	74	125	187
260	13	36	75	126	188

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	26	57	98	149
20	9	30	65	112	170
25	9	31	66	115	175
30	9	31	66	115	175
35	9	31	66	115	175
40	9	31	66	115	175
45	9	29	63	109	166
50	8	27	59	102	155
55	8	25	54	94	143
60	7	23	50	86	131
65	6	21	45	78	118
70	6	19	40	70	106
75	5	17	36	63	95
80	5	15	32	56	85
85	4	13	29	50	76
90	4	12	26	45	69

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
110	21	54	105	173	254
120	22	56	108	177	259
130	24	59	111	181	264
140	25	61	114	185	268
150	26	63	117	188	272
160	28	64	120	191	276
170	29	66	122	195	280
180	30	68	124	197	283
190	31	70	126	200	286
200	32	71	129	203	289
210	33	73	131	205	292
220	34	74	132	208	295
230	35	75	134	210	298
240	36	77	136	212	301
250	37	78	138	214	303
260	38	79	140	217	306
270	38	81	141	219	308
280	39	82	143	221	311
290	40	83	144	222	313
300	41	84	146	224	315
310	42	85	147	226	317

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	56	104	166	239
20	28	64	119	190	273
25	28	66	122	195	280
30	28	66	122	195	280
35	28	66	122	195	280
40	28	66	122	195	280
45	27	62	115	184	265
50	25	58	108	172	248
55	23	54	100	159	229
60	21	49	91	145	209
65	19	45	82	131	189
70	17	40	74	118	170
75	16	36	66	106	153
80	14	32	59	95	137
85	12	29	53	85	122
90	11	26	48	76	110

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
90	7	27	60	108	165
100	8	28	62	109	167
110	8	29	63	111	169
120	9	29	64	113	171
130	9	30	65	114	173
140	9	31	66	115	175
150	10	31	67	116	176
160	10	32	68	118	177
170	10	32	69	119	179
180	11	33	70	120	180
190	11	33	70	121	181
200	11	34	71	121	182
210	11	34	72	122	183
220	12	35	72	123	184
230	12	35	73	124	185
240	12	36	73	125	186
250	12	36	74	125	187
260	13	36	75	126	188

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	26	57	98	149
20	9	30	65	112	170
25	9	31	66	115	175
30	9	31	66	115	175
35	9	31	66	115	175
40	9	31	66	115	175
45	9	29	63	109	166
50	8	27	59	102	155
55	8	25	54	94	143
60	7	23	50	86	131
65	6	21	45	78	118
70	6	19	40	70	106
75	5	17	36	63	95
80	5	15	32	56	85
85	4	13	29	50	76
90	4	12	26	45	69

BW	Beg.	Nov.	Int.	Adv.	Elite
110	21	54	105	173	254
120	22	56	108	177	259
130	24	59	111	181	264
140	25	61	114	185	268
150	26	63	117	188	272
160	28	64	120	191	276
170	29	66	122	195	280
180	30	68	124	197	283
190	31	70	126	200	286
200	32	71	129	203	289
210	33	73	131	205	292
220	34	74	132	208	295
230	35	75	134	210	298
240	36	77	136	212	301
250	37	78	138	214	303
260	38	79	140	217	306
270	38	81	141	219	308
280	39	82	143	221	311
290	40	83	144	222	313
300	41	84	146	224	315
310	42	85	147	226	317

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	56	104	166	239
20	28	64	119	190	273
25	28	66	122	195	280
30	28	66	122	195	280
35	28	66	122	195	280
40	28	66	122	195	280
45	27	62	115	184	265
50	25	58	108	172	248
55	23	54	100	159	229
60	21	49	91	145	209
65	19	45	82	131	189
70	17	40	74	118	170
75	16	36	66	106	153
80	14	32	59	95	137
85	12	29	53	85	122
90	11	26	48	76	110

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
90	7	27	60	108	165
100	8	28	62	109	167
110	8	29	63	111	169
120	9	29	64	113	171
130	9	30	65	114	173
140	9	31	66	115	175
150	10	31	67	116	176
160	10	32	68	118	177
170	10	32	69	119	179
180	11	33	70	120	180
190	11	33	70	121	181
200	11	34	71	121	182
210	11	34	72	122	183
220	12	35	72	123	184
230	12	35	73	124	185
240	12	36	73	125	186
250	12	36	74	125	187
260	13	36	75	126	188

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	26	57	98	149
20	9	30	65	112	170
25	9	31	66	115	175
30	9	31	66	115	175
35	9	31	66	115	175
40	9	31	66	115	175
45	9	29	63	109	166
50	8	27	59	102	155
55	8	25	54	94	143
60	7	23	50	86	131
65	6	21	45	78	118
70	6	19	40	70	106
75	5	17	36	63	95
80	5	15	32	56	85
85	4	13	29	50	76
90	4	12	26	45	69

Lying Cable Curl Standards (lb)

Male

Male Lying Cable Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	21	54	105	173	254
120	22	56	108	177	259
130	24	59	111	181	264
140	25	61	114	185	268
150	26	63	117	188	272
160	28	64	120	191	276
170	29	66	122	195	280
180	30	68	124	197	283
190	31	70	126	200	286
200	32	71	129	203	289
210	33	73	131	205	292
220	34	74	132	208	295
230	35	75	134	210	298
240	36	77	136	212	301
250	37	78	138	214	303
260	38	79	140	217	306
270	38	81	141	219	308
280	39	82	143	221	311
290	40	83	144	222	313
300	41	84	146	224	315
310	42	85	147	226	317

Age	Beg.	Nov.	Int.	Adv.	Elite
15	24	56	104	166	239
20	28	64	119	190	273
25	28	66	122	195	280
30	28	66	122	195	280
35	28	66	122	195	280
40	28	66	122	195	280
45	27	62	115	184	265
50	25	58	108	172	248
55	23	54	100	159	229
60	21	49	91	145	209
65	19	45	82	131	189
70	17	40	74	118	170
75	16	36	66	106	153
80	14	32	59	95	137
85	12	29	53	85	122
90	11	26	48	76	110

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
90	7	27	60	108	165
100	8	28	62	109	167
110	8	29	63	111	169
120	9	29	64	113	171
130	9	30	65	114	173
140	9	31	66	115	175
150	10	31	67	116	176
160	10	32	68	118	177
170	10	32	69	119	179
180	11	33	70	120	180
190	11	33	70	121	181
200	11	34	71	121	182
210	11	34	72	122	183
220	12	35	72	123	184
230	12	35	73	124	185
240	12	36	73	125	186
250	12	36	74	125	187
260	13	36	75	126	188

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	26	57	98	149
20	9	30	65	112	170
25	9	31	66	115	175
30	9	31	66	115	175
35	9	31	66	115	175
40	9	31	66	115	175
45	9	29	63	109	166
50	8	27	59	102	155
55	8	25	54	94	143
60	7	23	50	86	131
65	6	21	45	78	118
70	6	19	40	70	106
75	5	17	36	63	95
80	5	15	32	56	85
85	4	13	29	50	76
90	4	12	26	45	69