One Arm Dumbbell Preacher Curl Standards (kg)

The average One Arm Dumbbell Preacher Curl is 20 kg for men and 12 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 Dumbbell Preacher Curl strength standards are based on 133,879 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male One Arm Dumbbell Preacher Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	8 kg
Novice	13 kg
Intermediate	20 kg
Advanced	29 kg
Elite	38 kg

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.25x
Advanced	0.40x
Elite	0.50x

How much should I be able to One Arm Dumbbell Preacher Curl? (kg)

What is the average One Arm Dumbbell Preacher Curl? The average One Arm Dumbbell Preacher Curl weight for a male lifter is 20 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good One Arm Dumbbell Preacher Curl? Male beginners should aim to lift 8 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	8	14	20	28
55	5	10	15	22	30
60	6	11	16	24	32
65	7	12	18	25	34
70	8	13	19	27	35
75	9	14	20	28	37
80	9	15	21	30	39
85	10	16	23	31	40
90	11	17	24	32	42
95	12	17	25	33	43
100	12	18	26	35	44
105	13	19	27	36	46
110	14	20	28	37	47
115	14	21	29	38	48
120	15	22	30	39	49
125	16	22	31	40	50
130	16	23	31	41	52
135	17	24	32	42	53
140	17	24	33	43	54

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	11	17	25	33
20	8	13	20	28	37
25	8	13	20	29	38
30	8	13	20	29	38
35	8	13	20	29	38
40	8	13	20	29	38
45	8	13	19	27	36
50	7	12	18	26	34
55	7	11	17	24	31
60	6	10	15	22	29
65	5	9	14	20	26
70	5	8	12	18	23
75	4	7	11	16	21
80	4	7	10	14	19
85	4	6	9	13	17
90	3	5	8	11	15

How many sets and reps of One Arm Dumbbell Preacher Curl should I do?

These are the most popular One Arm Dumbbell Preacher Curl workouts done by male lifters:

3x1021%

3x1214%

3x811%

4x106%

2x105%

4x84%

2x83%

3x153%

2x123%

4x123%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	211
2	3	12	14%	137
3	3	8	11%	110
4	4	10	6%	62
5	2	10	5%	54
6	4	8	4%	40
7	2	8	3%	33
7	3	15	3%	33
9	2	12	3%	27
10	4	12	3%	26

Female

Female One Arm Dumbbell Preacher Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	4 kg
Novice	7 kg
Intermediate	12 kg
Advanced	17 kg
Elite	24 kg

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.25x
Elite	0.35x

How much should I be able to One Arm Dumbbell Preacher Curl? (kg)

What is the average One Arm Dumbbell Preacher Curl? The average One Arm Dumbbell Preacher Curl weight for a female lifter is 12 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good One Arm Dumbbell Preacher Curl? Female beginners should aim to lift 4 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	8	13	18
45	3	5	9	14	19
50	3	6	10	15	20
55	4	7	11	16	21
60	4	7	11	16	22
65	4	8	12	17	23
70	5	8	13	18	24
75	5	9	13	19	25
80	5	9	14	19	26
85	6	9	14	20	26
90	6	10	15	21	27
95	6	10	15	21	28
100	7	11	16	22	29
105	7	11	16	22	29
110	7	11	17	23	30
115	8	12	17	23	30
120	8	12	18	24	31

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	15	20
20	4	7	12	17	23
25	4	7	12	17	24
30	4	7	12	17	24
35	4	7	12	17	24
40	4	7	12	17	24
45	4	7	11	17	23
50	4	7	11	15	21
55	3	6	10	14	19
60	3	5	9	13	18
65	3	5	8	12	16
70	2	4	7	11	14
75	2	4	6	10	13
80	2	4	6	9	12
85	2	3	5	8	10
90	2	3	5	7	9

How many sets and reps of One Arm Dumbbell Preacher Curl should I do?

These are the most popular One Arm Dumbbell Preacher Curl workouts done by female lifters:

3x1230%

3x1024%

3x87%

4x107%

4x156%

3x154%

2x103%

3x62%

4x122%

4x82%

3x72%

5x102%

Rank	Sets	Reps	Percent	Workouts
1	3	12	30%	32
2	3	10	24%	25
3	3	8	7%	7
3	4	10	7%	7
5	4	15	6%	6
6	3	15	4%	4
7	2	10	3%	3
8	3	6	2%	2
8	4	12	2%	2
8	4	8	2%	2
8	3	7	2%	2
8	5	10	2%	2

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 Dumbbell Preacher Curl strength standards

Strength Level analysed 23,015 qualifying results from 133,879 community lifts to produce our One Arm Dumbbell Preacher Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	133,879
Qualifying results	23,015
Male results	21,968
Female results	1,047
Data start	14 August 2020
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	5	8	14	20	28
55	5	10	15	22	30
60	6	11	16	24	32
65	7	12	18	25	34
70	8	13	19	27	35
75	9	14	20	28	37
80	9	15	21	30	39
85	10	16	23	31	40
90	11	17	24	32	42
95	12	17	25	33	43
100	12	18	26	35	44
105	13	19	27	36	46
110	14	20	28	37	47
115	14	21	29	38	48
120	15	22	30	39	49
125	16	22	31	40	50
130	16	23	31	41	52
135	17	24	32	42	53
140	17	24	33	43	54

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	11	17	25	33
20	8	13	20	28	37
25	8	13	20	29	38
30	8	13	20	29	38
35	8	13	20	29	38
40	8	13	20	29	38
45	8	13	19	27	36
50	7	12	18	26	34
55	7	11	17	24	31
60	6	10	15	22	29
65	5	9	14	20	26
70	5	8	12	18	23
75	4	7	11	16	21
80	4	7	10	14	19
85	4	6	9	13	17
90	3	5	8	11	15

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	211
2	3	12	14%	137
3	3	8	11%	110
4	4	10	6%	62
5	2	10	5%	54
6	4	8	4%	40
7	2	8	3%	33
7	3	15	3%	33
9	2	12	3%	27
10	4	12	3%	26

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	8	13	18
45	3	5	9	14	19
50	3	6	10	15	20
55	4	7	11	16	21
60	4	7	11	16	22
65	4	8	12	17	23
70	5	8	13	18	24
75	5	9	13	19	25
80	5	9	14	19	26
85	6	9	14	20	26
90	6	10	15	21	27
95	6	10	15	21	28
100	7	11	16	22	29
105	7	11	16	22	29
110	7	11	17	23	30
115	8	12	17	23	30
120	8	12	18	24	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	15	20
20	4	7	12	17	23
25	4	7	12	17	24
30	4	7	12	17	24
35	4	7	12	17	24
40	4	7	12	17	24
45	4	7	11	17	23
50	4	7	11	15	21
55	3	6	10	14	19
60	3	5	9	13	18
65	3	5	8	12	16
70	2	4	7	11	14
75	2	4	6	10	13
80	2	4	6	9	12
85	2	3	5	8	10
90	2	3	5	7	9

Rank	Sets	Reps	Percent	Workouts
1	3	12	30%	32
2	3	10	24%	25
3	3	8	7%	7
3	4	10	7%	7
5	4	15	6%	6
6	3	15	4%	4
7	2	10	3%	3
8	3	6	2%	2
8	4	12	2%	2
8	4	8	2%	2
8	3	7	2%	2
8	5	10	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	8	14	20	28
55	5	10	15	22	30
60	6	11	16	24	32
65	7	12	18	25	34
70	8	13	19	27	35
75	9	14	20	28	37
80	9	15	21	30	39
85	10	16	23	31	40
90	11	17	24	32	42
95	12	17	25	33	43
100	12	18	26	35	44
105	13	19	27	36	46
110	14	20	28	37	47
115	14	21	29	38	48
120	15	22	30	39	49
125	16	22	31	40	50
130	16	23	31	41	52
135	17	24	32	42	53
140	17	24	33	43	54

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	11	17	25	33
20	8	13	20	28	37
25	8	13	20	29	38
30	8	13	20	29	38
35	8	13	20	29	38
40	8	13	20	29	38
45	8	13	19	27	36
50	7	12	18	26	34
55	7	11	17	24	31
60	6	10	15	22	29
65	5	9	14	20	26
70	5	8	12	18	23
75	4	7	11	16	21
80	4	7	10	14	19
85	4	6	9	13	17
90	3	5	8	11	15

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	211
2	3	12	14%	137
3	3	8	11%	110
4	4	10	6%	62
5	2	10	5%	54
6	4	8	4%	40
7	2	8	3%	33
7	3	15	3%	33
9	2	12	3%	27
10	4	12	3%	26

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	8	13	18
45	3	5	9	14	19
50	3	6	10	15	20
55	4	7	11	16	21
60	4	7	11	16	22
65	4	8	12	17	23
70	5	8	13	18	24
75	5	9	13	19	25
80	5	9	14	19	26
85	6	9	14	20	26
90	6	10	15	21	27
95	6	10	15	21	28
100	7	11	16	22	29
105	7	11	16	22	29
110	7	11	17	23	30
115	8	12	17	23	30
120	8	12	18	24	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	15	20
20	4	7	12	17	23
25	4	7	12	17	24
30	4	7	12	17	24
35	4	7	12	17	24
40	4	7	12	17	24
45	4	7	11	17	23
50	4	7	11	15	21
55	3	6	10	14	19
60	3	5	9	13	18
65	3	5	8	12	16
70	2	4	7	11	14
75	2	4	6	10	13
80	2	4	6	9	12
85	2	3	5	8	10
90	2	3	5	7	9

Rank	Sets	Reps	Percent	Workouts
1	3	12	30%	32
2	3	10	24%	25
3	3	8	7%	7
3	4	10	7%	7
5	4	15	6%	6
6	3	15	4%	4
7	2	10	3%	3
8	3	6	2%	2
8	4	12	2%	2
8	4	8	2%	2
8	3	7	2%	2
8	5	10	2%	2

One Arm Dumbbell Preacher Curl Standards (kg)

Male

Male One Arm Dumbbell Preacher Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to One Arm Dumbbell Preacher Curl? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of One Arm Dumbbell Preacher Curl should I do?

Female

Female One Arm Dumbbell Preacher Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to One Arm Dumbbell Preacher Curl? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of One Arm Dumbbell Preacher Curl should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the One Arm Dumbbell Preacher Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	5	8	14	20	28
55	5	10	15	22	30
60	6	11	16	24	32
65	7	12	18	25	34
70	8	13	19	27	35
75	9	14	20	28	37
80	9	15	21	30	39
85	10	16	23	31	40
90	11	17	24	32	42
95	12	17	25	33	43
100	12	18	26	35	44
105	13	19	27	36	46
110	14	20	28	37	47
115	14	21	29	38	48
120	15	22	30	39	49
125	16	22	31	40	50
130	16	23	31	41	52
135	17	24	32	42	53
140	17	24	33	43	54

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	11	17	25	33
20	8	13	20	28	37
25	8	13	20	29	38
30	8	13	20	29	38
35	8	13	20	29	38
40	8	13	20	29	38
45	8	13	19	27	36
50	7	12	18	26	34
55	7	11	17	24	31
60	6	10	15	22	29
65	5	9	14	20	26
70	5	8	12	18	23
75	4	7	11	16	21
80	4	7	10	14	19
85	4	6	9	13	17
90	3	5	8	11	15

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	211
2	3	12	14%	137
3	3	8	11%	110
4	4	10	6%	62
5	2	10	5%	54
6	4	8	4%	40
7	2	8	3%	33
7	3	15	3%	33
9	2	12	3%	27
10	4	12	3%	26

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	8	13	18
45	3	5	9	14	19
50	3	6	10	15	20
55	4	7	11	16	21
60	4	7	11	16	22
65	4	8	12	17	23
70	5	8	13	18	24
75	5	9	13	19	25
80	5	9	14	19	26
85	6	9	14	20	26
90	6	10	15	21	27
95	6	10	15	21	28
100	7	11	16	22	29
105	7	11	16	22	29
110	7	11	17	23	30
115	8	12	17	23	30
120	8	12	18	24	31

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	10	15	20
20	4	7	12	17	23
25	4	7	12	17	24
30	4	7	12	17	24
35	4	7	12	17	24
40	4	7	12	17	24
45	4	7	11	17	23
50	4	7	11	15	21
55	3	6	10	14	19
60	3	5	9	13	18
65	3	5	8	12	16
70	2	4	7	11	14
75	2	4	6	10	13
80	2	4	6	9	12
85	2	3	5	8	10
90	2	3	5	7	9

Rank	Sets	Reps	Percent	Workouts
1	3	12	30%	32
2	3	10	24%	25
3	3	8	7%	7
3	4	10	7%	7
5	4	15	6%	6
6	3	15	4%	4
7	2	10	3%	3
8	3	6	2%	2
8	4	12	2%	2
8	4	8	2%	2
8	3	7	2%	2
8	5	10	2%	2