One Arm Cable Bicep Curl Standards

Measured in lb

One arm cable bicep curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our one arm cable bicep curl standards are based on 23,000 lifts by Strength Level users.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male One Arm Cable Bicep Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 1 x0.01 16 x0.15 53 x0.48 111 x1 185 x1.68
120 2 x0.01 19 x0.16 58 x0.48 118 x0.98 194 x1.62
130 3 x0.02 22 x0.17 63 x0.48 124 x0.96 203 x1.56
140 4 x0.03 25 x0.18 67 x0.48 131 x0.93 211 x1.51
150 5 x0.03 27 x0.18 72 x0.48 137 x0.91 219 x1.46
160 6 x0.04 30 x0.19 76 x0.47 143 x0.89 226 x1.41
170 7 x0.04 33 x0.19 80 x0.47 148 x0.87 233 x1.37
180 8 x0.04 35 x0.2 84 x0.47 154 x0.85 240 x1.33
190 9 x0.05 38 x0.2 88 x0.46 159 x0.84 247 x1.3
200 11 x0.05 40 x0.2 92 x0.46 164 x0.82 253 x1.26
210 12 x0.06 43 x0.2 95 x0.45 169 x0.8 259 x1.23
220 13 x0.06 45 x0.2 99 x0.45 174 x0.79 265 x1.2
230 14 x0.06 47 x0.21 102 x0.44 178 x0.77 270 x1.17
240 16 x0.06 49 x0.21 105 x0.44 182 x0.76 276 x1.15
250 17 x0.07 52 x0.21 109 x0.43 187 x0.75 281 x1.12
260 18 x0.07 54 x0.21 112 x0.43 191 x0.73 286 x1.1
270 19 x0.07 56 x0.21 115 x0.43 195 x0.72 291 x1.08
280 21 x0.07 58 x0.21 118 x0.42 199 x0.71 296 x1.06
290 22 x0.08 60 x0.21 121 x0.42 203 x0.7 300 x1.04
300 23 x0.08 62 x0.21 124 x0.41 206 x0.69 305 x1.02
310 24 x0.08 64 x0.21 127 x0.41 210 x0.68 309 x1
All 7 33 82 153 242

These male standards were last updated December and are based on 1,000 filtered lifts.

lb
lb

Female One Arm Cable Bicep Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 3 x0.03 1 x0.01 12 x0.14 38 x0.42 76 x0.84
100 1 x0.01 3 x0.03 18 x0.18 47 x0.47 88 x0.88
110 0 5 x0.04 24 x0.21 56 x0.51 100 x0.91
120 0 8 x0.07 30 x0.25 65 x0.54 112 x0.94
130 1 x0.01 11 x0.09 36 x0.27 74 x0.57 124 x0.95
140 2 x0.01 15 x0.1 42 x0.3 83 x0.59 135 x0.96
150 3 x0.02 18 x0.12 48 x0.32 91 x0.61 146 x0.97
160 5 x0.03 22 x0.14 54 x0.34 100 x0.62 156 x0.98
170 7 x0.04 26 x0.15 60 x0.35 108 x0.63 167 x0.98
180 9 x0.05 30 x0.17 66 x0.37 116 x0.64 177 x0.98
190 11 x0.06 34 x0.18 72 x0.38 124 x0.65 186 x0.98
200 13 x0.07 38 x0.19 78 x0.39 131 x0.66 196 x0.98
210 16 x0.08 42 x0.2 84 x0.4 139 x0.66 205 x0.97
220 18 x0.08 46 x0.21 89 x0.41 146 x0.67 214 x0.97
230 21 x0.09 51 x0.22 95 x0.41 154 x0.67 222 x0.97
240 24 x0.1 55 x0.23 101 x0.42 161 x0.67 231 x0.96
250 26 x0.11 59 x0.23 106 x0.42 168 x0.67 239 x0.96
260 29 x0.11 63 x0.24 112 x0.43 174 x0.67 247 x0.95
All 1 15 45 92 153

These female standards were last updated December and are based on 103 filtered lifts.

lb
lb

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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.

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Exercise Comparisons

Compare one arm cable bicep curl versus one of the following exercises:

Lat Pulldown Tricep Pushdown Seated Cable Row Tricep Rope Pushdown Cable Fly Face Pull Reverse Grip Lat Pulldown Cable Bicep Curl Cable Crossover Straight Arm Pulldown Cable Overhead Tricep Extension Cable Woodchoppers Cable Pull Through Cable Lateral Raise Reverse Grip Tricep Pushdown Cable Crunch High Pulley Crunch Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable Kickback

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