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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 19 x0.17 59 x0.53 120 x1.09 199 x1.81
120 2 x0.02 22 x0.18 63 x0.53 127 x1.06 208 x1.73
130 3 x0.02 24 x0.19 68 x0.52 133 x1.02 216 x1.66
140 4 x0.03 27 x0.19 72 x0.51 139 x0.99 223 x1.6
150 5 x0.03 29 x0.2 76 x0.51 145 x0.96 231 x1.54
160 6 x0.04 32 x0.2 80 x0.5 150 x0.94 237 x1.48
170 7 x0.04 34 x0.2 84 x0.49 155 x0.91 244 x1.43
180 8 x0.05 36 x0.2 87 x0.49 160 x0.89 250 x1.39
190 9 x0.05 39 x0.2 91 x0.48 165 x0.87 256 x1.35
200 11 x0.05 41 x0.2 94 x0.47 169 x0.85 262 x1.31
210 12 x0.06 43 x0.21 98 x0.46 174 x0.83 267 x1.27
220 13 x0.06 45 x0.21 101 x0.46 178 x0.81 272 x1.24
230 14 x0.06 47 x0.21 104 x0.45 182 x0.79 277 x1.21
240 15 x0.06 49 x0.21 107 x0.44 186 x0.78 282 x1.18
250 16 x0.06 51 x0.21 110 x0.44 190 x0.76 287 x1.15
260 17 x0.07 53 x0.21 113 x0.43 194 x0.74 291 x1.12
270 18 x0.07 55 x0.2 115 x0.43 197 x0.73 296 x1.1
280 19 x0.07 57 x0.2 118 x0.42 201 x0.72 300 x1.07
290 20 x0.07 59 x0.2 121 x0.42 204 x0.7 304 x1.05
300 22 x0.07 61 x0.2 123 x0.41 208 x0.69 308 x1.03
310 23 x0.07 63 x0.2 126 x0.41 211 x0.68 312 x1.01
All 7 35 86 160 251

These male standards were last updated 3 days ago and are based on 881 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

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Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

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Exercise Comparisons

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

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