Neck Curl Standards (lb)

The average Neck Curl is 62 lb for men and 46 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Neck Curl strength standards are based on 91,634 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Neck Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	4 lb
Novice	23 lb
Intermediate	62 lb
Advanced	118 lb
Elite	190 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.15x
Intermediate	0.35x
Advanced	0.70x
Elite	1.15x

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

What is the average Neck Curl? The average Neck Curl weight for a male lifter is 62 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Neck Curl? Male beginners should aim to lift 4 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	0	12	42	89	151
120	1	14	45	95	158
130	1	16	49	100	165
140	2	18	53	105	171
150	3	20	56	110	177
160	4	22	59	114	183
170	4	24	62	118	189
180	5	26	65	123	194
190	6	28	68	127	199
200	7	30	71	131	204
210	8	32	74	134	208
220	9	33	77	138	213
230	9	35	79	141	217
240	10	37	82	145	221
250	11	38	84	148	225
260	12	40	87	151	229
270	13	42	89	154	233
280	14	43	91	157	237
290	15	45	94	160	240
300	16	46	96	163	244
310	17	48	98	166	247

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	20	53	101	162
20	4	23	60	115	185
25	4	23	62	118	190
30	4	23	62	118	190
35	4	23	62	118	190
40	4	23	62	118	190
45	4	22	58	112	180
50	3	21	55	105	168
55	3	19	50	97	155
60	3	17	46	88	141
65	3	16	42	80	128
70	2	14	37	72	115
75	2	13	34	65	103
80	2	11	30	58	93
85	2	10	27	52	83
90	1	9	24	46	74

How many sets and reps of Neck Curl should I do?

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

3x15 17%

3x12 8%

3x10 8%

2x12 7%

2x15 7%

2x10 5%

3x20 5%

3x8 4%

4x25 4%

2x50 4%

2x25 4%

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	97
2	3	12	8%	44
3	3	10	8%	42
4	2	12	7%	38
5	2	15	7%	37
6	2	10	5%	28
6	3	20	5%	28
8	3	8	4%	25
9	4	25	4%	22
10	2	50	4%	20
10	2	25	4%	20

Female

Female Neck Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	2 lb
Novice	17 lb
Intermediate	46 lb
Advanced	90 lb
Elite	146 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.10x
Intermediate	0.30x
Advanced	0.60x
Elite	1.00x

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

What is the average Neck Curl? The average Neck Curl weight for a female lifter is 46 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Neck Curl? Female beginners should aim to lift 2 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	21	53	100	158
100	4	20	51	98	155
110	3	19	50	96	153
120	3	18	49	94	151
130	3	18	48	93	149
140	2	17	47	91	147
150	2	16	46	90	146
160	2	16	45	89	144
170	2	15	44	87	142
180	2	15	43	86	141
190	2	15	43	85	140
200	1	14	42	84	139
210	1	14	41	84	137
220	1	13	41	83	136
230	1	13	40	82	135
240	1	13	40	81	134
250	1	13	39	80	133
260	1	12	39	80	133

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	14	39	77	125
20	2	16	45	88	143
25	2	17	46	90	146
30	2	17	46	90	146
35	2	17	46	90	146
40	2	17	46	90	146
45	2	16	44	86	139
50	2	15	41	80	130
55	2	14	38	74	120
60	2	12	34	67	109
65	1	11	31	61	99
70	1	10	28	55	89
75	1	9	25	49	80
80	1	8	23	44	71
85	1	7	20	40	64
90	1	7	18	35	57

How many sets and reps of Neck Curl should I do?

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

3x20 35%

3x15 32%

3x12 16%

2x15 13%

3x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	20	35%	11
2	3	15	32%	10
3	3	12	16%	5
4	2	15	13%	4
5	3	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 Neck Curl strength standards

Strength Level analysed 2,726 qualifying results from 91,634 community lifts to produce our Neck Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	91,634
Qualifying results	2,726
Male results	2,671
Female results	55
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
110	0	12	42	89	151
120	1	14	45	95	158
130	1	16	49	100	165
140	2	18	53	105	171
150	3	20	56	110	177
160	4	22	59	114	183
170	4	24	62	118	189
180	5	26	65	123	194
190	6	28	68	127	199
200	7	30	71	131	204
210	8	32	74	134	208
220	9	33	77	138	213
230	9	35	79	141	217
240	10	37	82	145	221
250	11	38	84	148	225
260	12	40	87	151	229
270	13	42	89	154	233
280	14	43	91	157	237
290	15	45	94	160	240
300	16	46	96	163	244
310	17	48	98	166	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	20	53	101	162
20	4	23	60	115	185
25	4	23	62	118	190
30	4	23	62	118	190
35	4	23	62	118	190
40	4	23	62	118	190
45	4	22	58	112	180
50	3	21	55	105	168
55	3	19	50	97	155
60	3	17	46	88	141
65	3	16	42	80	128
70	2	14	37	72	115
75	2	13	34	65	103
80	2	11	30	58	93
85	2	10	27	52	83
90	1	9	24	46	74

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	97
2	3	12	8%	44
3	3	10	8%	42
4	2	12	7%	38
5	2	15	7%	37
6	2	10	5%	28
6	3	20	5%	28
8	3	8	4%	25
9	4	25	4%	22
10	2	50	4%	20
10	2	25	4%	20

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	21	53	100	158
100	4	20	51	98	155
110	3	19	50	96	153
120	3	18	49	94	151
130	3	18	48	93	149
140	2	17	47	91	147
150	2	16	46	90	146
160	2	16	45	89	144
170	2	15	44	87	142
180	2	15	43	86	141
190	2	15	43	85	140
200	1	14	42	84	139
210	1	14	41	84	137
220	1	13	41	83	136
230	1	13	40	82	135
240	1	13	40	81	134
250	1	13	39	80	133
260	1	12	39	80	133

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	14	39	77	125
20	2	16	45	88	143
25	2	17	46	90	146
30	2	17	46	90	146
35	2	17	46	90	146
40	2	17	46	90	146
45	2	16	44	86	139
50	2	15	41	80	130
55	2	14	38	74	120
60	2	12	34	67	109
65	1	11	31	61	99
70	1	10	28	55	89
75	1	9	25	49	80
80	1	8	23	44	71
85	1	7	20	40	64
90	1	7	18	35	57

BW	Beg.	Nov.	Int.	Adv.	Elite
110	0	12	42	89	151
120	1	14	45	95	158
130	1	16	49	100	165
140	2	18	53	105	171
150	3	20	56	110	177
160	4	22	59	114	183
170	4	24	62	118	189
180	5	26	65	123	194
190	6	28	68	127	199
200	7	30	71	131	204
210	8	32	74	134	208
220	9	33	77	138	213
230	9	35	79	141	217
240	10	37	82	145	221
250	11	38	84	148	225
260	12	40	87	151	229
270	13	42	89	154	233
280	14	43	91	157	237
290	15	45	94	160	240
300	16	46	96	163	244
310	17	48	98	166	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	20	53	101	162
20	4	23	60	115	185
25	4	23	62	118	190
30	4	23	62	118	190
35	4	23	62	118	190
40	4	23	62	118	190
45	4	22	58	112	180
50	3	21	55	105	168
55	3	19	50	97	155
60	3	17	46	88	141
65	3	16	42	80	128
70	2	14	37	72	115
75	2	13	34	65	103
80	2	11	30	58	93
85	2	10	27	52	83
90	1	9	24	46	74

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	97
2	3	12	8%	44
3	3	10	8%	42
4	2	12	7%	38
5	2	15	7%	37
6	2	10	5%	28
6	3	20	5%	28
8	3	8	4%	25
9	4	25	4%	22
10	2	50	4%	20
10	2	25	4%	20

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	21	53	100	158
100	4	20	51	98	155
110	3	19	50	96	153
120	3	18	49	94	151
130	3	18	48	93	149
140	2	17	47	91	147
150	2	16	46	90	146
160	2	16	45	89	144
170	2	15	44	87	142
180	2	15	43	86	141
190	2	15	43	85	140
200	1	14	42	84	139
210	1	14	41	84	137
220	1	13	41	83	136
230	1	13	40	82	135
240	1	13	40	81	134
250	1	13	39	80	133
260	1	12	39	80	133

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	14	39	77	125
20	2	16	45	88	143
25	2	17	46	90	146
30	2	17	46	90	146
35	2	17	46	90	146
40	2	17	46	90	146
45	2	16	44	86	139
50	2	15	41	80	130
55	2	14	38	74	120
60	2	12	34	67	109
65	1	11	31	61	99
70	1	10	28	55	89
75	1	9	25	49	80
80	1	8	23	44	71
85	1	7	20	40	64
90	1	7	18	35	57

Neck Curl Standards (lb)

Male

Male Neck Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Neck Curl should I do?

Female

Female Neck Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Neck Curl should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Neck Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	0	12	42	89	151
120	1	14	45	95	158
130	1	16	49	100	165
140	2	18	53	105	171
150	3	20	56	110	177
160	4	22	59	114	183
170	4	24	62	118	189
180	5	26	65	123	194
190	6	28	68	127	199
200	7	30	71	131	204
210	8	32	74	134	208
220	9	33	77	138	213
230	9	35	79	141	217
240	10	37	82	145	221
250	11	38	84	148	225
260	12	40	87	151	229
270	13	42	89	154	233
280	14	43	91	157	237
290	15	45	94	160	240
300	16	46	96	163	244
310	17	48	98	166	247

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	20	53	101	162
20	4	23	60	115	185
25	4	23	62	118	190
30	4	23	62	118	190
35	4	23	62	118	190
40	4	23	62	118	190
45	4	22	58	112	180
50	3	21	55	105	168
55	3	19	50	97	155
60	3	17	46	88	141
65	3	16	42	80	128
70	2	14	37	72	115
75	2	13	34	65	103
80	2	11	30	58	93
85	2	10	27	52	83
90	1	9	24	46	74

Rank	Sets	Reps	Percent	Workouts
1	3	15	17%	97
2	3	12	8%	44
3	3	10	8%	42
4	2	12	7%	38
5	2	15	7%	37
6	2	10	5%	28
6	3	20	5%	28
8	3	8	4%	25
9	4	25	4%	22
10	2	50	4%	20
10	2	25	4%	20

BW	Beg.	Nov.	Int.	Adv.	Elite
90	4	21	53	100	158
100	4	20	51	98	155
110	3	19	50	96	153
120	3	18	49	94	151
130	3	18	48	93	149
140	2	17	47	91	147
150	2	16	46	90	146
160	2	16	45	89	144
170	2	15	44	87	142
180	2	15	43	86	141
190	2	15	43	85	140
200	1	14	42	84	139
210	1	14	41	84	137
220	1	13	41	83	136
230	1	13	40	82	135
240	1	13	40	81	134
250	1	13	39	80	133
260	1	12	39	80	133

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	14	39	77	125
20	2	16	45	88	143
25	2	17	46	90	146
30	2	17	46	90	146
35	2	17	46	90	146
40	2	17	46	90	146
45	2	16	44	86	139
50	2	15	41	80	130
55	2	14	38	74	120
60	2	12	34	67	109
65	1	11	31	61	99
70	1	10	28	55	89
75	1	9	25	49	80
80	1	8	23	44	71
85	1	7	20	40	64
90	1	7	18	35	57