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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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Male One Arm Cable Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 1 x0.01 17 x0.15 53 x0.48 108 x0.98 180 x1.63
120 2 x0.02 20 x0.16 58 x0.48 115 x0.96 189 x1.57
130 3 x0.02 23 x0.17 62 x0.48 122 x0.94 197 x1.52
140 4 x0.03 25 x0.18 67 x0.48 128 x0.92 205 x1.47
150 5 x0.04 28 x0.19 71 x0.48 134 x0.9 213 x1.42
160 7 x0.04 31 x0.19 76 x0.47 140 x0.88 220 x1.38
170 8 x0.05 33 x0.2 80 x0.47 146 x0.86 227 x1.34
180 9 x0.05 36 x0.2 84 x0.46 151 x0.84 234 x1.3
190 10 x0.05 39 x0.2 87 x0.46 156 x0.82 240 x1.26
200 12 x0.06 41 x0.2 91 x0.46 161 x0.81 246 x1.23
210 13 x0.06 43 x0.21 95 x0.45 166 x0.79 252 x1.2
220 14 x0.06 46 x0.21 98 x0.45 170 x0.77 258 x1.17
230 15 x0.07 48 x0.21 102 x0.44 175 x0.76 263 x1.14
240 17 x0.07 50 x0.21 105 x0.44 179 x0.75 269 x1.12
250 18 x0.07 53 x0.21 108 x0.43 183 x0.73 274 x1.09
260 19 x0.07 55 x0.21 111 x0.43 187 x0.72 279 x1.07
270 21 x0.08 57 x0.21 114 x0.42 191 x0.71 283 x1.05
280 22 x0.08 59 x0.21 117 x0.42 195 x0.7 288 x1.03
290 23 x0.08 61 x0.21 120 x0.41 199 x0.69 293 x1.01
300 25 x0.08 63 x0.21 123 x0.41 203 x0.68 297 x0.99
310 26 x0.08 65 x0.21 126 x0.41 206 x0.67 302 x0.97
All 8 34 82 150 235

These male standards were last updated 22 hours ago and are based on 568 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.

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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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Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

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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 Fly Face Pull Cable Curl Cable Lateral Raise Cable Crunch Cable Pull Through