One Arm Cable Bicep Curl Standards

Measured in kg

One Arm Cable Bicep Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community One Arm Cable Bicep Curl standards are based on 61,704 lifts by Strength Level users

Male
Female

Male

Male One Arm Cable Bicep Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	3 kg
Novice	13 kg
Intermediate	33 kg
Advanced	61 kg
Elite	95 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.40x
Advanced	0.80x
Elite	1.20x

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

What is the average One Arm Cable Bicep Curl? The average One Arm Cable Bicep Curl weight for a male lifter is 33 kg (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 3 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	0	6	20	43	72
55	1	8	23	46	76
60	1	9	25	49	80
65	2	10	27	52	84
70	2	12	29	55	88
75	3	13	31	58	91
80	3	14	33	61	95
85	4	15	35	63	98
90	5	17	37	66	101
95	5	18	39	68	104
100	6	19	41	71	107
105	7	20	42	73	109
110	7	21	44	75	112
115	8	22	46	77	114
120	9	23	47	79	117
125	9	25	49	81	119
130	10	26	50	83	122
135	10	27	52	85	124
140	11	28	53	86	126

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	11	28	52	81
20	3	13	32	59	93
25	3	13	33	61	95
30	3	13	33	61	95
35	3	13	33	61	95
40	3	13	33	61	95
45	3	13	31	57	90
50	2	12	29	54	85
55	2	11	27	50	79
60	2	10	24	46	72
65	2	9	22	41	65
70	2	8	20	37	58
75	1	7	18	33	52
80	1	6	16	30	46
85	1	6	14	26	42
90	1	5	13	24	38

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

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Female

Female One Arm Cable Bicep Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	1 kg
Novice	6 kg
Intermediate	16 kg
Advanced	31 kg
Elite	50 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.10x
Intermediate	0.25x
Advanced	0.50x
Elite	0.80x

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

What is the average One Arm Cable Bicep Curl? The average One Arm Cable Bicep Curl weight for a female lifter is 16 kg (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 1 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	0	2	8	19	33
45	0	3	10	21	37
50	0	3	11	24	40
55	0	4	13	26	43
60	1	5	15	29	46
65	1	6	16	31	49
70	2	7	18	33	51
75	2	8	19	35	54
80	2	9	21	37	56
85	3	10	22	38	58
90	3	11	23	40	61
95	4	12	25	42	63
100	5	13	26	44	65
105	5	14	27	45	67
110	6	14	28	47	68
115	6	15	29	48	70
120	7	16	31	50	72

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	5	14	26	42
20	1	6	15	30	48
25	1	6	16	31	50
30	1	6	16	31	50
35	1	6	16	31	50
40	1	6	16	31	50
45	1	6	15	29	47
50	1	5	14	27	44
55	1	5	13	25	41
60	1	4	12	23	37
65	1	4	11	21	34
70	1	4	10	19	30
75	0	3	9	17	27
80	0	3	8	15	24
85	0	3	7	13	22
90	0	2	6	12	20

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

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

Other Languages

One Arm Cable Bicep Curl (EN)
Bizeps Curls einarmig am Kabelzug (DE)
Contracción de Bíceps con una mano en polea (ES)
Curl biceps à la poulie à un bras (FR)
Uginanie ramienia z linkami wyciągu górnego (PL)
Curl per Bicipiti ai Cavi con Braccio singolo (IT)
Rosca de bíceps com cabo de um braço (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	6	20	43	72
55	1	8	23	46	76
60	1	9	25	49	80
65	2	10	27	52	84
70	2	12	29	55	88
75	3	13	31	58	91
80	3	14	33	61	95
85	4	15	35	63	98
90	5	17	37	66	101
95	5	18	39	68	104
100	6	19	41	71	107
105	7	20	42	73	109
110	7	21	44	75	112
115	8	22	46	77	114
120	9	23	47	79	117
125	9	25	49	81	119
130	10	26	50	83	122
135	10	27	52	85	124
140	11	28	53	86	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	11	28	52	81
20	3	13	32	59	93
25	3	13	33	61	95
30	3	13	33	61	95
35	3	13	33	61	95
40	3	13	33	61	95
45	3	13	31	57	90
50	2	12	29	54	85
55	2	11	27	50	79
60	2	10	24	46	72
65	2	9	22	41	65
70	2	8	20	37	58
75	1	7	18	33	52
80	1	6	16	30	46
85	1	6	14	26	42
90	1	5	13	24	38

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
40	0	2	8	19	33
45	0	3	10	21	37
50	0	3	11	24	40
55	0	4	13	26	43
60	1	5	15	29	46
65	1	6	16	31	49
70	2	7	18	33	51
75	2	8	19	35	54
80	2	9	21	37	56
85	3	10	22	38	58
90	3	11	23	40	61
95	4	12	25	42	63
100	5	13	26	44	65
105	5	14	27	45	67
110	6	14	28	47	68
115	6	15	29	48	70
120	7	16	31	50	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	5	14	26	42
20	1	6	15	30	48
25	1	6	16	31	50
30	1	6	16	31	50
35	1	6	16	31	50
40	1	6	16	31	50
45	1	6	15	29	47
50	1	5	14	27	44
55	1	5	13	25	41
60	1	4	12	23	37
65	1	4	11	21	34
70	1	4	10	19	30
75	0	3	9	17	27
80	0	3	8	15	24
85	0	3	7	13	22
90	0	2	6	12	20

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
50	0	6	20	43	72
55	1	8	23	46	76
60	1	9	25	49	80
65	2	10	27	52	84
70	2	12	29	55	88
75	3	13	31	58	91
80	3	14	33	61	95
85	4	15	35	63	98
90	5	17	37	66	101
95	5	18	39	68	104
100	6	19	41	71	107
105	7	20	42	73	109
110	7	21	44	75	112
115	8	22	46	77	114
120	9	23	47	79	117
125	9	25	49	81	119
130	10	26	50	83	122
135	10	27	52	85	124
140	11	28	53	86	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	11	28	52	81
20	3	13	32	59	93
25	3	13	33	61	95
30	3	13	33	61	95
35	3	13	33	61	95
40	3	13	33	61	95
45	3	13	31	57	90
50	2	12	29	54	85
55	2	11	27	50	79
60	2	10	24	46	72
65	2	9	22	41	65
70	2	8	20	37	58
75	1	7	18	33	52
80	1	6	16	30	46
85	1	6	14	26	42
90	1	5	13	24	38

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
40	0	2	8	19	33
45	0	3	10	21	37
50	0	3	11	24	40
55	0	4	13	26	43
60	1	5	15	29	46
65	1	6	16	31	49
70	2	7	18	33	51
75	2	8	19	35	54
80	2	9	21	37	56
85	3	10	22	38	58
90	3	11	23	40	61
95	4	12	25	42	63
100	5	13	26	44	65
105	5	14	27	45	67
110	6	14	28	47	68
115	6	15	29	48	70
120	7	16	31	50	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	5	14	26	42
20	1	6	15	30	48
25	1	6	16	31	50
30	1	6	16	31	50
35	1	6	16	31	50
40	1	6	16	31	50
45	1	6	15	29	47
50	1	5	14	27	44
55	1	5	13	25	41
60	1	4	12	23	37
65	1	4	11	21	34
70	1	4	10	19	30
75	0	3	9	17	27
80	0	3	8	15	24
85	0	3	7	13	22
90	0	2	6	12	20

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
50	0	6	20	43	72
55	1	8	23	46	76
60	1	9	25	49	80
65	2	10	27	52	84
70	2	12	29	55	88
75	3	13	31	58	91
80	3	14	33	61	95
85	4	15	35	63	98
90	5	17	37	66	101
95	5	18	39	68	104
100	6	19	41	71	107
105	7	20	42	73	109
110	7	21	44	75	112
115	8	22	46	77	114
120	9	23	47	79	117
125	9	25	49	81	119
130	10	26	50	83	122
135	10	27	52	85	124
140	11	28	53	86	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	11	28	52	81
20	3	13	32	59	93
25	3	13	33	61	95
30	3	13	33	61	95
35	3	13	33	61	95
40	3	13	33	61	95
45	3	13	31	57	90
50	2	12	29	54	85
55	2	11	27	50	79
60	2	10	24	46	72
65	2	9	22	41	65
70	2	8	20	37	58
75	1	7	18	33	52
80	1	6	16	30	46
85	1	6	14	26	42
90	1	5	13	24	38

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
40	0	2	8	19	33
45	0	3	10	21	37
50	0	3	11	24	40
55	0	4	13	26	43
60	1	5	15	29	46
65	1	6	16	31	49
70	2	7	18	33	51
75	2	8	19	35	54
80	2	9	21	37	56
85	3	10	22	38	58
90	3	11	23	40	61
95	4	12	25	42	63
100	5	13	26	44	65
105	5	14	27	45	67
110	6	14	28	47	68
115	6	15	29	48	70
120	7	16	31	50	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	5	14	26	42
20	1	6	15	30	48
25	1	6	16	31	50
30	1	6	16	31	50
35	1	6	16	31	50
40	1	6	16	31	50
45	1	6	15	29	47
50	1	5	14	27	44
55	1	5	13	25	41
60	1	4	12	23	37
65	1	4	11	21	34
70	1	4	10	19	30
75	0	3	9	17	27
80	0	3	8	15	24
85	0	3	7	13	22
90	0	2	6	12	20

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