One Arm Cable Bicep Curl Standards (kg)

The average One Arm Cable Bicep Curl is 25 kg for men and 14 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	6 kg
Novice	14 kg
Intermediate	25 kg
Advanced	40 kg
Elite	57 kg

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? (kg)

What is the average One Arm Cable Bicep Curl? The average One Arm Cable Bicep Curl weight for a male lifter is 25 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 6 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	3	8	17	29	44
55	3	9	19	31	46
60	4	10	20	33	49
65	5	12	22	35	51
70	6	13	23	37	53
75	6	14	25	39	56
80	7	15	26	41	58
85	8	16	27	42	60
90	8	17	29	44	61
95	9	18	30	45	63
100	10	18	31	47	65
105	10	19	32	48	66
110	11	20	33	50	68
115	11	21	34	51	70
120	12	22	35	52	71
125	13	23	36	53	73
130	13	23	37	55	74
135	14	24	38	56	75
140	14	25	39	57	77

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	12	21	34	49
20	6	13	24	39	56
25	6	14	25	40	57
30	6	14	25	40	57
35	6	14	25	40	57
40	6	14	25	40	57
45	6	13	24	38	54
50	5	12	22	35	51
55	5	11	20	32	47
60	4	10	19	30	43
65	4	9	17	27	39
70	4	8	15	24	35
75	3	7	14	22	31
80	3	7	12	19	28
85	3	6	11	17	25
90	2	5	10	16	22

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	7 kg
Intermediate	14 kg
Advanced	23 kg
Elite	33 kg

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? (kg)

What is the average One Arm Cable Bicep Curl? The average One Arm Cable Bicep Curl weight for a female lifter is 14 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 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
40	1	4	10	17	26
45	2	5	11	18	27
50	2	6	11	19	29
55	2	6	12	20	30
60	3	7	13	21	31
65	3	7	14	22	32
70	4	8	15	23	34
75	4	9	15	24	35
80	4	9	16	25	36
85	5	10	17	26	37
90	5	10	17	27	37
95	5	10	18	27	38
100	5	11	19	28	39
105	6	11	19	29	40
110	6	12	20	29	41
115	6	12	20	30	42
120	7	13	21	31	42

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	19	28
20	3	7	14	22	32
25	3	7	14	23	33
30	3	7	14	23	33
35	3	7	14	23	33
40	3	7	14	23	33
45	3	7	13	22	31
50	3	6	12	20	29
55	2	6	11	19	27
60	2	5	10	17	25
65	2	5	9	15	22
70	2	4	8	14	20
75	2	4	8	12	18
80	1	4	7	11	16
85	1	3	6	10	14
90	1	3	5	9	13

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
50	3	8	17	29	44
55	3	9	19	31	46
60	4	10	20	33	49
65	5	12	22	35	51
70	6	13	23	37	53
75	6	14	25	39	56
80	7	15	26	41	58
85	8	16	27	42	60
90	8	17	29	44	61
95	9	18	30	45	63
100	10	18	31	47	65
105	10	19	32	48	66
110	11	20	33	50	68
115	11	21	34	51	70
120	12	22	35	52	71
125	13	23	36	53	73
130	13	23	37	55	74
135	14	24	38	56	75
140	14	25	39	57	77

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	12	21	34	49
20	6	13	24	39	56
25	6	14	25	40	57
30	6	14	25	40	57
35	6	14	25	40	57
40	6	14	25	40	57
45	6	13	24	38	54
50	5	12	22	35	51
55	5	11	20	32	47
60	4	10	19	30	43
65	4	9	17	27	39
70	4	8	15	24	35
75	3	7	14	22	31
80	3	7	12	19	28
85	3	6	11	17	25
90	2	5	10	16	22

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	1	4	10	17	26
45	2	5	11	18	27
50	2	6	11	19	29
55	2	6	12	20	30
60	3	7	13	21	31
65	3	7	14	22	32
70	4	8	15	23	34
75	4	9	15	24	35
80	4	9	16	25	36
85	5	10	17	26	37
90	5	10	17	27	37
95	5	10	18	27	38
100	5	11	19	28	39
105	6	11	19	29	40
110	6	12	20	29	41
115	6	12	20	30	42
120	7	13	21	31	42

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	19	28
20	3	7	14	22	32
25	3	7	14	23	33
30	3	7	14	23	33
35	3	7	14	23	33
40	3	7	14	23	33
45	3	7	13	22	31
50	3	6	12	20	29
55	2	6	11	19	27
60	2	5	10	17	25
65	2	5	9	15	22
70	2	4	8	14	20
75	2	4	8	12	18
80	1	4	7	11	16
85	1	3	6	10	14
90	1	3	5	9	13

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	3	8	17	29	44
55	3	9	19	31	46
60	4	10	20	33	49
65	5	12	22	35	51
70	6	13	23	37	53
75	6	14	25	39	56
80	7	15	26	41	58
85	8	16	27	42	60
90	8	17	29	44	61
95	9	18	30	45	63
100	10	18	31	47	65
105	10	19	32	48	66
110	11	20	33	50	68
115	11	21	34	51	70
120	12	22	35	52	71
125	13	23	36	53	73
130	13	23	37	55	74
135	14	24	38	56	75
140	14	25	39	57	77

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	12	21	34	49
20	6	13	24	39	56
25	6	14	25	40	57
30	6	14	25	40	57
35	6	14	25	40	57
40	6	14	25	40	57
45	6	13	24	38	54
50	5	12	22	35	51
55	5	11	20	32	47
60	4	10	19	30	43
65	4	9	17	27	39
70	4	8	15	24	35
75	3	7	14	22	31
80	3	7	12	19	28
85	3	6	11	17	25
90	2	5	10	16	22

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	1	4	10	17	26
45	2	5	11	18	27
50	2	6	11	19	29
55	2	6	12	20	30
60	3	7	13	21	31
65	3	7	14	22	32
70	4	8	15	23	34
75	4	9	15	24	35
80	4	9	16	25	36
85	5	10	17	26	37
90	5	10	17	27	37
95	5	10	18	27	38
100	5	11	19	28	39
105	6	11	19	29	40
110	6	12	20	29	41
115	6	12	20	30	42
120	7	13	21	31	42

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	19	28
20	3	7	14	22	32
25	3	7	14	23	33
30	3	7	14	23	33
35	3	7	14	23	33
40	3	7	14	23	33
45	3	7	13	22	31
50	3	6	12	20	29
55	2	6	11	19	27
60	2	5	10	17	25
65	2	5	9	15	22
70	2	4	8	14	20
75	2	4	8	12	18
80	1	4	7	11	16
85	1	3	6	10	14
90	1	3	5	9	13

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 (kg)

Male

Male One Arm Cable Bicep Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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 (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	3	8	17	29	44
55	3	9	19	31	46
60	4	10	20	33	49
65	5	12	22	35	51
70	6	13	23	37	53
75	6	14	25	39	56
80	7	15	26	41	58
85	8	16	27	42	60
90	8	17	29	44	61
95	9	18	30	45	63
100	10	18	31	47	65
105	10	19	32	48	66
110	11	20	33	50	68
115	11	21	34	51	70
120	12	22	35	52	71
125	13	23	36	53	73
130	13	23	37	55	74
135	14	24	38	56	75
140	14	25	39	57	77

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	12	21	34	49
20	6	13	24	39	56
25	6	14	25	40	57
30	6	14	25	40	57
35	6	14	25	40	57
40	6	14	25	40	57
45	6	13	24	38	54
50	5	12	22	35	51
55	5	11	20	32	47
60	4	10	19	30	43
65	4	9	17	27	39
70	4	8	15	24	35
75	3	7	14	22	31
80	3	7	12	19	28
85	3	6	11	17	25
90	2	5	10	16	22

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	1	4	10	17	26
45	2	5	11	18	27
50	2	6	11	19	29
55	2	6	12	20	30
60	3	7	13	21	31
65	3	7	14	22	32
70	4	8	15	23	34
75	4	9	15	24	35
80	4	9	16	25	36
85	5	10	17	26	37
90	5	10	17	27	37
95	5	10	18	27	38
100	5	11	19	28	39
105	6	11	19	29	40
110	6	12	20	29	41
115	6	12	20	30	42
120	7	13	21	31	42

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	19	28
20	3	7	14	22	32
25	3	7	14	23	33
30	3	7	14	23	33
35	3	7	14	23	33
40	3	7	14	23	33
45	3	7	13	22	31
50	3	6	12	20	29
55	2	6	11	19	27
60	2	5	10	17	25
65	2	5	9	15	22
70	2	4	8	14	20
75	2	4	8	12	18
80	1	4	7	11	16
85	1	3	6	10	14
90	1	3	5	9	13

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