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One Arm Cable Curl Standards (lb)

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

Our one arm cable curl standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male One Arm Cable Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 4 x0.03 17 x0.15 40 x0.36 73 x0.67 115 x1.04
120 6 x0.05 20 x0.17 45 x0.38 81 x0.67 124 x1.03
130 8 x0.06 24 x0.18 51 x0.39 87 x0.67 132 x1.02
140 10 x0.07 27 x0.19 56 x0.4 94 x0.67 140 x1
150 12 x0.08 31 x0.21 61 x0.4 101 x0.67 148 x0.99
160 14 x0.09 34 x0.21 65 x0.41 107 x0.67 155 x0.97
170 16 x0.09 38 x0.22 70 x0.41 113 x0.66 163 x0.96
180 18 x0.1 41 x0.23 75 x0.42 118 x0.66 170 x0.94
190 20 x0.11 44 x0.23 79 x0.42 124 x0.65 176 x0.93
200 23 x0.11 48 x0.24 84 x0.42 130 x0.65 183 x0.91
210 25 x0.12 51 x0.24 88 x0.42 135 x0.64 189 x0.9
220 27 x0.12 54 x0.25 92 x0.42 140 x0.64 195 x0.89
230 29 x0.13 57 x0.25 96 x0.42 145 x0.63 201 x0.87
240 32 x0.13 60 x0.25 100 x0.42 150 x0.62 207 x0.86
250 34 x0.14 63 x0.25 104 x0.42 155 x0.62 212 x0.85
260 36 x0.14 66 x0.25 108 x0.41 159 x0.61 218 x0.84
270 38 x0.14 69 x0.26 111 x0.41 164 x0.61 223 x0.83
280 40 x0.14 72 x0.26 115 x0.41 168 x0.6 228 x0.81
290 42 x0.15 75 x0.26 119 x0.41 172 x0.59 233 x0.8
300 45 x0.15 78 x0.26 122 x0.41 177 x0.59 238 x0.79
310 47 x0.15 80 x0.26 126 x0.4 181 x0.58 243 x0.78
All 15 38 73 120 174

These male standards were last updated 3 weeks ago and are based on 102 filtered lifts.

Female One Arm Cable Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 4 x0.04 11 x0.12 22 x0.24 36 x0.4 53 x0.59
100 5 x0.05 12 x0.12 23 x0.23 38 x0.38 56 x0.56
110 6 x0.05 13 x0.12 25 x0.23 41 x0.37 59 x0.54
120 6 x0.05 15 x0.12 27 x0.22 43 x0.36 61 x0.51
130 7 x0.05 16 x0.12 28 x0.22 45 x0.34 64 x0.49
140 8 x0.06 17 x0.12 30 x0.21 46 x0.33 66 x0.47
150 9 x0.06 18 x0.12 31 x0.21 48 x0.32 68 x0.45
160 9 x0.06 19 x0.12 33 x0.2 50 x0.31 70 x0.44
170 10 x0.06 20 x0.12 34 x0.2 51 x0.3 72 x0.42
180 11 x0.06 21 x0.12 35 x0.19 53 x0.29 74 x0.41
190 11 x0.06 22 x0.11 36 x0.19 54 x0.29 75 x0.4
200 12 x0.06 23 x0.11 37 x0.19 56 x0.28 77 x0.38
210 13 x0.06 23 x0.11 38 x0.18 57 x0.27 78 x0.37
220 13 x0.06 24 x0.11 40 x0.18 58 x0.27 80 x0.36
230 14 x0.06 25 x0.11 41 x0.18 60 x0.26 81 x0.35
240 14 x0.06 26 x0.11 42 x0.17 61 x0.25 83 x0.35
250 15 x0.06 27 x0.11 43 x0.17 62 x0.25 84 x0.34
260 15 x0.06 27 x0.11 43 x0.17 63 x0.24 86 x0.33
All 8 17 30 47 67

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

What is my exact level?

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

Strength Level Calculator

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 curl versus one of the following exercises:

Lat Pulldown Seated Cable Row Tricep Pushdown Tricep Rope Pushdown Cable Curl Cable Fly Face Pull Cable Lateral Raise Cable Crunch Cable Pull Through