Machine Bicep Curl Standards (kg)

The average Machine Bicep Curl is 55 kg for men and 27 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Machine Bicep Curl strength standards are based on 237,643 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Machine Bicep Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	22 kg
Novice	37 kg
Intermediate	55 kg
Advanced	78 kg
Elite	103 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.50x
Intermediate	0.70x
Advanced	1.00x
Elite	1.35x

How much should I be able to Machine Bicep Curl? (kg)

What is the average Machine Bicep Curl? The average Machine Bicep 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 Machine Bicep Curl? Male beginners should aim to lift 22 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	13	24	39	57	77
55	16	27	42	61	82
60	18	30	45	65	86
65	20	32	49	68	91
70	22	35	52	72	95
75	23	37	55	75	99
80	25	39	57	79	102
85	27	42	60	82	106
90	29	44	63	85	109
95	30	46	65	88	113
100	32	48	67	91	116
105	34	50	70	93	119
110	35	52	72	96	122
115	37	53	74	98	125
120	38	55	76	101	127
125	40	57	78	103	130
130	41	59	80	105	133
135	43	60	82	108	135
140	44	62	84	110	138

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	31	47	66	88
20	22	36	54	76	100
25	22	37	55	78	103
30	22	37	55	78	103
35	22	37	55	78	103
40	22	37	55	78	103
45	21	35	52	74	98
50	20	32	49	69	91
55	18	30	45	64	84
60	17	27	41	58	77
65	15	25	37	53	70
70	14	22	34	47	63
75	12	20	30	42	56
80	11	18	27	38	50
85	10	16	24	34	45
90	9	14	22	31	40

How many sets and reps of Machine Bicep Curl should I do?

These are the most popular Machine Bicep Curl workouts done by male lifters:

3x10 29%

3x12 12%

4x10 7%

3x8 7%

2x10 5%

3x15 5%

4x12 5%

5x10 3%

2x12 3%

2x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	556
2	3	12	12%	223
3	4	10	7%	137
4	3	8	7%	123
5	2	10	5%	96
6	3	15	5%	93
7	4	12	5%	92
8	5	10	3%	64
9	2	12	3%	48
10	2	8	2%	39

Female

Female Machine Bicep Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	9 kg
Novice	17 kg
Intermediate	27 kg
Advanced	40 kg
Elite	55 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.60x
Elite	0.80x

How much should I be able to Machine Bicep Curl? (kg)

What is the average Machine Bicep Curl? The average Machine Bicep Curl weight for a female lifter is 27 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Machine Bicep Curl? Female beginners should aim to lift 9 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	6	12	20	32	45
45	6	13	22	33	47
50	7	14	23	35	49
55	8	15	24	37	50
60	8	16	26	38	52
65	9	17	27	39	54
70	10	17	28	40	55
75	10	18	29	42	56
80	11	19	30	43	58
85	11	20	30	44	59
90	12	20	31	45	60
95	12	21	32	46	61
100	13	21	33	47	62
105	13	22	34	48	63
110	14	23	34	48	64
115	14	23	35	49	65
120	15	24	36	50	66

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	23	34	47
20	9	16	26	39	53
25	9	17	27	40	55
30	9	17	27	40	55
35	9	17	27	40	55
40	9	17	27	40	55
45	8	16	26	38	52
50	8	15	24	35	49
55	7	14	22	33	45
60	7	12	20	30	41
65	6	11	18	27	37
70	5	10	16	24	33
75	5	9	15	22	30
80	4	8	13	20	27
85	4	7	12	18	24
90	4	7	11	16	22

How many sets and reps of Machine Bicep Curl should I do?

These are the most popular Machine Bicep Curl workouts done by female lifters:

3x10 23%

3x12 17%

3x8 7%

2x15 6%

4x10 6%

2x10 5%

4x12 5%

4x8 4%

3x15 4%

4x11 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	83
2	3	12	17%	61
3	3	8	7%	25
4	2	15	6%	22
5	4	10	6%	20
6	2	10	5%	19
7	4	12	5%	17
8	4	8	4%	14
8	3	15	4%	14
10	4	11	3%	10

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 Machine Bicep Curl strength standards

Strength Level analysed 42,781 qualifying results from 237,643 community lifts to produce our Machine Bicep Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	237,643
Qualifying results	42,781
Male results	38,537
Female results	4,244
Data start	14 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
50	13	24	39	57	77
55	16	27	42	61	82
60	18	30	45	65	86
65	20	32	49	68	91
70	22	35	52	72	95
75	23	37	55	75	99
80	25	39	57	79	102
85	27	42	60	82	106
90	29	44	63	85	109
95	30	46	65	88	113
100	32	48	67	91	116
105	34	50	70	93	119
110	35	52	72	96	122
115	37	53	74	98	125
120	38	55	76	101	127
125	40	57	78	103	130
130	41	59	80	105	133
135	43	60	82	108	135
140	44	62	84	110	138

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	31	47	66	88
20	22	36	54	76	100
25	22	37	55	78	103
30	22	37	55	78	103
35	22	37	55	78	103
40	22	37	55	78	103
45	21	35	52	74	98
50	20	32	49	69	91
55	18	30	45	64	84
60	17	27	41	58	77
65	15	25	37	53	70
70	14	22	34	47	63
75	12	20	30	42	56
80	11	18	27	38	50
85	10	16	24	34	45
90	9	14	22	31	40

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	556
2	3	12	12%	223
3	4	10	7%	137
4	3	8	7%	123
5	2	10	5%	96
6	3	15	5%	93
7	4	12	5%	92
8	5	10	3%	64
9	2	12	3%	48
10	2	8	2%	39

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	12	20	32	45
45	6	13	22	33	47
50	7	14	23	35	49
55	8	15	24	37	50
60	8	16	26	38	52
65	9	17	27	39	54
70	10	17	28	40	55
75	10	18	29	42	56
80	11	19	30	43	58
85	11	20	30	44	59
90	12	20	31	45	60
95	12	21	32	46	61
100	13	21	33	47	62
105	13	22	34	48	63
110	14	23	34	48	64
115	14	23	35	49	65
120	15	24	36	50	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	23	34	47
20	9	16	26	39	53
25	9	17	27	40	55
30	9	17	27	40	55
35	9	17	27	40	55
40	9	17	27	40	55
45	8	16	26	38	52
50	8	15	24	35	49
55	7	14	22	33	45
60	7	12	20	30	41
65	6	11	18	27	37
70	5	10	16	24	33
75	5	9	15	22	30
80	4	8	13	20	27
85	4	7	12	18	24
90	4	7	11	16	22

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	83
2	3	12	17%	61
3	3	8	7%	25
4	2	15	6%	22
5	4	10	6%	20
6	2	10	5%	19
7	4	12	5%	17
8	4	8	4%	14
8	3	15	4%	14
10	4	11	3%	10

BW	Beg.	Nov.	Int.	Adv.	Elite
50	13	24	39	57	77
55	16	27	42	61	82
60	18	30	45	65	86
65	20	32	49	68	91
70	22	35	52	72	95
75	23	37	55	75	99
80	25	39	57	79	102
85	27	42	60	82	106
90	29	44	63	85	109
95	30	46	65	88	113
100	32	48	67	91	116
105	34	50	70	93	119
110	35	52	72	96	122
115	37	53	74	98	125
120	38	55	76	101	127
125	40	57	78	103	130
130	41	59	80	105	133
135	43	60	82	108	135
140	44	62	84	110	138

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	31	47	66	88
20	22	36	54	76	100
25	22	37	55	78	103
30	22	37	55	78	103
35	22	37	55	78	103
40	22	37	55	78	103
45	21	35	52	74	98
50	20	32	49	69	91
55	18	30	45	64	84
60	17	27	41	58	77
65	15	25	37	53	70
70	14	22	34	47	63
75	12	20	30	42	56
80	11	18	27	38	50
85	10	16	24	34	45
90	9	14	22	31	40

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	556
2	3	12	12%	223
3	4	10	7%	137
4	3	8	7%	123
5	2	10	5%	96
6	3	15	5%	93
7	4	12	5%	92
8	5	10	3%	64
9	2	12	3%	48
10	2	8	2%	39

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	12	20	32	45
45	6	13	22	33	47
50	7	14	23	35	49
55	8	15	24	37	50
60	8	16	26	38	52
65	9	17	27	39	54
70	10	17	28	40	55
75	10	18	29	42	56
80	11	19	30	43	58
85	11	20	30	44	59
90	12	20	31	45	60
95	12	21	32	46	61
100	13	21	33	47	62
105	13	22	34	48	63
110	14	23	34	48	64
115	14	23	35	49	65
120	15	24	36	50	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	23	34	47
20	9	16	26	39	53
25	9	17	27	40	55
30	9	17	27	40	55
35	9	17	27	40	55
40	9	17	27	40	55
45	8	16	26	38	52
50	8	15	24	35	49
55	7	14	22	33	45
60	7	12	20	30	41
65	6	11	18	27	37
70	5	10	16	24	33
75	5	9	15	22	30
80	4	8	13	20	27
85	4	7	12	18	24
90	4	7	11	16	22

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	83
2	3	12	17%	61
3	3	8	7%	25
4	2	15	6%	22
5	4	10	6%	20
6	2	10	5%	19
7	4	12	5%	17
8	4	8	4%	14
8	3	15	4%	14
10	4	11	3%	10

Machine Bicep Curl Standards (kg)

Male

Male Machine Bicep Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Machine Bicep Curl? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Bicep Curl should I do?

Female

Female Machine Bicep Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Machine Bicep Curl? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Machine Bicep Curl should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Machine Bicep Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	13	24	39	57	77
55	16	27	42	61	82
60	18	30	45	65	86
65	20	32	49	68	91
70	22	35	52	72	95
75	23	37	55	75	99
80	25	39	57	79	102
85	27	42	60	82	106
90	29	44	63	85	109
95	30	46	65	88	113
100	32	48	67	91	116
105	34	50	70	93	119
110	35	52	72	96	122
115	37	53	74	98	125
120	38	55	76	101	127
125	40	57	78	103	130
130	41	59	80	105	133
135	43	60	82	108	135
140	44	62	84	110	138

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	31	47	66	88
20	22	36	54	76	100
25	22	37	55	78	103
30	22	37	55	78	103
35	22	37	55	78	103
40	22	37	55	78	103
45	21	35	52	74	98
50	20	32	49	69	91
55	18	30	45	64	84
60	17	27	41	58	77
65	15	25	37	53	70
70	14	22	34	47	63
75	12	20	30	42	56
80	11	18	27	38	50
85	10	16	24	34	45
90	9	14	22	31	40

Rank	Sets	Reps	Percent	Workouts
1	3	10	29%	556
2	3	12	12%	223
3	4	10	7%	137
4	3	8	7%	123
5	2	10	5%	96
6	3	15	5%	93
7	4	12	5%	92
8	5	10	3%	64
9	2	12	3%	48
10	2	8	2%	39

BW	Beg.	Nov.	Int.	Adv.	Elite
40	6	12	20	32	45
45	6	13	22	33	47
50	7	14	23	35	49
55	8	15	24	37	50
60	8	16	26	38	52
65	9	17	27	39	54
70	10	17	28	40	55
75	10	18	29	42	56
80	11	19	30	43	58
85	11	20	30	44	59
90	12	20	31	45	60
95	12	21	32	46	61
100	13	21	33	47	62
105	13	22	34	48	63
110	14	23	34	48	64
115	14	23	35	49	65
120	15	24	36	50	66

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	14	23	34	47
20	9	16	26	39	53
25	9	17	27	40	55
30	9	17	27	40	55
35	9	17	27	40	55
40	9	17	27	40	55
45	8	16	26	38	52
50	8	15	24	35	49
55	7	14	22	33	45
60	7	12	20	30	41
65	6	11	18	27	37
70	5	10	16	24	33
75	5	9	15	22	30
80	4	8	13	20	27
85	4	7	12	18	24
90	4	7	11	16	22

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	83
2	3	12	17%	61
3	3	8	7%	25
4	2	15	6%	22
5	4	10	6%	20
6	2	10	5%	19
7	4	12	5%	17
8	4	8	4%	14
8	3	15	4%	14
10	4	11	3%	10