One Arm Cable Bicep Curl Standards (lb)

The average One Arm Cable Bicep Curl is 55 lb for men and 31 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our One Arm Cable Bicep Curl strength standards are based on 113,604 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male One Arm Cable Bicep Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	13 lb
Novice	30 lb
Intermediate	55 lb
Advanced	88 lb
Elite	126 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.55x
Elite	0.75x

How much should I be able to One Arm Cable Bicep Curl? (lb)

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

What is a good One Arm Cable Bicep Curl? Male beginners should aim to lift 13 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	6	18	38	64	96
120	7	20	41	69	102
130	9	23	44	73	107
140	10	25	47	77	111
150	12	27	50	80	116
160	13	29	53	84	120
170	14	31	56	88	124
180	16	33	58	91	128
190	17	35	61	94	132
200	18	37	64	97	136
210	20	39	66	100	139
220	21	41	68	103	143
230	22	42	71	106	146
240	24	44	73	109	149
250	25	46	75	111	152
260	26	48	77	114	155
270	27	49	79	116	158
280	28	51	81	119	161
290	30	52	83	121	164
300	31	54	85	123	167
310	32	55	87	126	169

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	47	75	107
20	13	29	53	85	123
25	13	30	55	88	126
30	13	30	55	88	126
35	13	30	55	88	126
40	13	30	55	88	126
45	12	28	52	83	119
50	11	26	49	78	112
55	11	24	45	72	103
60	10	22	41	65	94
65	9	20	37	59	85
70	8	18	33	53	77
75	7	16	30	48	69
80	6	15	27	43	61
85	6	13	24	38	55
90	5	12	22	34	49

How many sets and reps of One Arm Cable Bicep Curl should I do?

These are the most popular One Arm Cable Bicep Curl workouts done by male lifters:

3x10 15%

3x12 11%

3x8 7%

4x10 6%

3x15 6%

2x10 5%

2x12 4%

4x12 4%

3x20 3%

6x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	153
2	3	12	11%	112
3	3	8	7%	66
4	4	10	6%	57
4	3	15	6%	57
6	2	10	5%	52
7	2	12	4%	44
7	4	12	4%	44
9	3	20	3%	34
10	6	10	3%	32

Female

Female One Arm Cable Bicep Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	7 lb
Novice	16 lb
Intermediate	31 lb
Advanced	50 lb
Elite	73 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.35x
Elite	0.50x

How much should I be able to One Arm Cable Bicep Curl? (lb)

What is the average One Arm Cable Bicep Curl? The average One Arm Cable Bicep Curl weight for a female lifter is 31 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good One Arm Cable Bicep Curl? Female beginners should aim to lift 7 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	3	10	21	37	57
100	4	11	23	40	60
110	4	13	25	42	63
120	5	14	27	45	66
130	6	15	29	47	68
140	7	16	30	49	71
150	7	17	32	51	73
160	8	18	33	53	75
170	9	19	35	54	77
180	10	20	36	56	79
190	10	21	37	58	81
200	11	22	38	59	83
210	11	23	40	61	85
220	12	24	41	62	86
230	13	25	42	63	88
240	13	26	43	65	90
250	14	26	44	66	91
260	14	27	45	67	93

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	26	43	62
20	6	16	30	49	71
25	7	16	31	50	73
30	7	16	31	50	73
35	7	16	31	50	73
40	7	16	31	50	73
45	6	15	29	47	69
50	6	14	27	44	65
55	5	13	25	41	60
60	5	12	23	37	54
65	4	11	21	34	49
70	4	10	19	30	44
75	4	9	17	27	40
80	3	8	15	24	36
85	3	7	13	22	32
90	3	6	12	20	29

How many sets and reps of One Arm Cable Bicep Curl should I do?

These are the most popular One Arm Cable Bicep Curl workouts done by female lifters:

3x10 19%

5x10 13%

3x12 12%

2x10 8%

4x12 7%

3x15 4%

2x15 4%

4x10 3%

3x8 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	34
2	5	10	13%	23
3	3	12	12%	21
4	2	10	8%	15
5	4	12	7%	12
6	3	15	4%	8
7	2	15	4%	7
8	4	10	3%	6
8	3	8	3%	6
10	4	8	3%	5

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 One Arm Cable Bicep Curl strength standards

Strength Level analysed 12,775 qualifying results from 113,604 community lifts to produce our One Arm Cable Bicep Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	113,604
Qualifying results	12,775
Male results	11,498
Female results	1,277
Data start	3 October 2019
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	6	18	38	64	96
120	7	20	41	69	102
130	9	23	44	73	107
140	10	25	47	77	111
150	12	27	50	80	116
160	13	29	53	84	120
170	14	31	56	88	124
180	16	33	58	91	128
190	17	35	61	94	132
200	18	37	64	97	136
210	20	39	66	100	139
220	21	41	68	103	143
230	22	42	71	106	146
240	24	44	73	109	149
250	25	46	75	111	152
260	26	48	77	114	155
270	27	49	79	116	158
280	28	51	81	119	161
290	30	52	83	121	164
300	31	54	85	123	167
310	32	55	87	126	169

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	47	75	107
20	13	29	53	85	123
25	13	30	55	88	126
30	13	30	55	88	126
35	13	30	55	88	126
40	13	30	55	88	126
45	12	28	52	83	119
50	11	26	49	78	112
55	11	24	45	72	103
60	10	22	41	65	94
65	9	20	37	59	85
70	8	18	33	53	77
75	7	16	30	48	69
80	6	15	27	43	61
85	6	13	24	38	55
90	5	12	22	34	49

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	153
2	3	12	11%	112
3	3	8	7%	66
4	4	10	6%	57
4	3	15	6%	57
6	2	10	5%	52
7	2	12	4%	44
7	4	12	4%	44
9	3	20	3%	34
10	6	10	3%	32

BW	Beg.	Nov.	Int.	Adv.	Elite
90	3	10	21	37	57
100	4	11	23	40	60
110	4	13	25	42	63
120	5	14	27	45	66
130	6	15	29	47	68
140	7	16	30	49	71
150	7	17	32	51	73
160	8	18	33	53	75
170	9	19	35	54	77
180	10	20	36	56	79
190	10	21	37	58	81
200	11	22	38	59	83
210	11	23	40	61	85
220	12	24	41	62	86
230	13	25	42	63	88
240	13	26	43	65	90
250	14	26	44	66	91
260	14	27	45	67	93

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	26	43	62
20	6	16	30	49	71
25	7	16	31	50	73
30	7	16	31	50	73
35	7	16	31	50	73
40	7	16	31	50	73
45	6	15	29	47	69
50	6	14	27	44	65
55	5	13	25	41	60
60	5	12	23	37	54
65	4	11	21	34	49
70	4	10	19	30	44
75	4	9	17	27	40
80	3	8	15	24	36
85	3	7	13	22	32
90	3	6	12	20	29

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	34
2	5	10	13%	23
3	3	12	12%	21
4	2	10	8%	15
5	4	12	7%	12
6	3	15	4%	8
7	2	15	4%	7
8	4	10	3%	6
8	3	8	3%	6
10	4	8	3%	5

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	18	38	64	96
120	7	20	41	69	102
130	9	23	44	73	107
140	10	25	47	77	111
150	12	27	50	80	116
160	13	29	53	84	120
170	14	31	56	88	124
180	16	33	58	91	128
190	17	35	61	94	132
200	18	37	64	97	136
210	20	39	66	100	139
220	21	41	68	103	143
230	22	42	71	106	146
240	24	44	73	109	149
250	25	46	75	111	152
260	26	48	77	114	155
270	27	49	79	116	158
280	28	51	81	119	161
290	30	52	83	121	164
300	31	54	85	123	167
310	32	55	87	126	169

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	47	75	107
20	13	29	53	85	123
25	13	30	55	88	126
30	13	30	55	88	126
35	13	30	55	88	126
40	13	30	55	88	126
45	12	28	52	83	119
50	11	26	49	78	112
55	11	24	45	72	103
60	10	22	41	65	94
65	9	20	37	59	85
70	8	18	33	53	77
75	7	16	30	48	69
80	6	15	27	43	61
85	6	13	24	38	55
90	5	12	22	34	49

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	153
2	3	12	11%	112
3	3	8	7%	66
4	4	10	6%	57
4	3	15	6%	57
6	2	10	5%	52
7	2	12	4%	44
7	4	12	4%	44
9	3	20	3%	34
10	6	10	3%	32

BW	Beg.	Nov.	Int.	Adv.	Elite
90	3	10	21	37	57
100	4	11	23	40	60
110	4	13	25	42	63
120	5	14	27	45	66
130	6	15	29	47	68
140	7	16	30	49	71
150	7	17	32	51	73
160	8	18	33	53	75
170	9	19	35	54	77
180	10	20	36	56	79
190	10	21	37	58	81
200	11	22	38	59	83
210	11	23	40	61	85
220	12	24	41	62	86
230	13	25	42	63	88
240	13	26	43	65	90
250	14	26	44	66	91
260	14	27	45	67	93

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	26	43	62
20	6	16	30	49	71
25	7	16	31	50	73
30	7	16	31	50	73
35	7	16	31	50	73
40	7	16	31	50	73
45	6	15	29	47	69
50	6	14	27	44	65
55	5	13	25	41	60
60	5	12	23	37	54
65	4	11	21	34	49
70	4	10	19	30	44
75	4	9	17	27	40
80	3	8	15	24	36
85	3	7	13	22	32
90	3	6	12	20	29

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	34
2	5	10	13%	23
3	3	12	12%	21
4	2	10	8%	15
5	4	12	7%	12
6	3	15	4%	8
7	2	15	4%	7
8	4	10	3%	6
8	3	8	3%	6
10	4	8	3%	5

One Arm Cable Bicep Curl Standards (lb)

Male

Male One Arm Cable Bicep Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to One Arm Cable Bicep Curl? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of One Arm Cable Bicep Curl should I do?

Female

Female One Arm Cable Bicep Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to One Arm Cable Bicep Curl? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of One Arm Cable Bicep Curl should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the One Arm Cable Bicep Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	18	38	64	96
120	7	20	41	69	102
130	9	23	44	73	107
140	10	25	47	77	111
150	12	27	50	80	116
160	13	29	53	84	120
170	14	31	56	88	124
180	16	33	58	91	128
190	17	35	61	94	132
200	18	37	64	97	136
210	20	39	66	100	139
220	21	41	68	103	143
230	22	42	71	106	146
240	24	44	73	109	149
250	25	46	75	111	152
260	26	48	77	114	155
270	27	49	79	116	158
280	28	51	81	119	161
290	30	52	83	121	164
300	31	54	85	123	167
310	32	55	87	126	169

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	25	47	75	107
20	13	29	53	85	123
25	13	30	55	88	126
30	13	30	55	88	126
35	13	30	55	88	126
40	13	30	55	88	126
45	12	28	52	83	119
50	11	26	49	78	112
55	11	24	45	72	103
60	10	22	41	65	94
65	9	20	37	59	85
70	8	18	33	53	77
75	7	16	30	48	69
80	6	15	27	43	61
85	6	13	24	38	55
90	5	12	22	34	49

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	153
2	3	12	11%	112
3	3	8	7%	66
4	4	10	6%	57
4	3	15	6%	57
6	2	10	5%	52
7	2	12	4%	44
7	4	12	4%	44
9	3	20	3%	34
10	6	10	3%	32

BW	Beg.	Nov.	Int.	Adv.	Elite
90	3	10	21	37	57
100	4	11	23	40	60
110	4	13	25	42	63
120	5	14	27	45	66
130	6	15	29	47	68
140	7	16	30	49	71
150	7	17	32	51	73
160	8	18	33	53	75
170	9	19	35	54	77
180	10	20	36	56	79
190	10	21	37	58	81
200	11	22	38	59	83
210	11	23	40	61	85
220	12	24	41	62	86
230	13	25	42	63	88
240	13	26	43	65	90
250	14	26	44	66	91
260	14	27	45	67	93

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	14	26	43	62
20	6	16	30	49	71
25	7	16	31	50	73
30	7	16	31	50	73
35	7	16	31	50	73
40	7	16	31	50	73
45	6	15	29	47	69
50	6	14	27	44	65
55	5	13	25	41	60
60	5	12	23	37	54
65	4	11	21	34	49
70	4	10	19	30	44
75	4	9	17	27	40
80	3	8	15	24	36
85	3	7	13	22	32
90	3	6	12	20	29

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	34
2	5	10	13%	23
3	3	12	12%	21
4	2	10	8%	15
5	4	12	7%	12
6	3	15	4%	8
7	2	15	4%	7
8	4	10	3%	6
8	3	8	3%	6
10	4	8	3%	5