Overhead Cable Curl

Overhead Cable Curl Standards

Measured in lb

Overhead Cable Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Newly added! Our overhead cable curl standards will improve as we collect data from Strength Level users
Overhead Cable Curl

Male Overhead Cable Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 24 lb
Novice 59 lb
Intermediate 111 lb
Advanced 181 lb
Elite 263 lb
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.25x
Intermediate 0.75x
Advanced 1.00x
Elite 1.50x

How much should I be able to Overhead Cable Curl? (lb)

What is the average Overhead Cable Curl? The average Overhead Cable Curl weight for a male lifter is 111 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Overhead Cable Curl? Male beginners should aim to lift 24 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 9 31 69 122 187
120 11 36 77 132 200
130 14 41 84 142 212
140 17 46 91 151 223
150 20 51 98 160 234
160 24 56 105 169 244
170 27 61 111 177 254
180 30 65 118 185 263
190 33 70 124 193 272
200 36 74 130 200 281
210 39 79 135 207 290
220 42 83 141 214 298
230 45 87 147 221 306
240 48 92 152 227 314
250 51 96 157 234 321
260 54 100 162 240 328
270 57 104 167 246 335
280 60 107 172 252 342
290 63 111 177 258 349
300 65 115 181 263 356
310 68 118 186 269 362
Age Beg. Nov. Int. Adv. Elite
15 21 50 95 154 224
20 23 57 109 176 256
25 24 59 111 181 263
30 24 59 111 181 263
35 24 59 111 181 263
40 24 59 111 181 263
45 23 56 106 172 249
50 21 52 99 161 234
55 20 48 92 149 216
60 18 44 84 136 197
65 16 40 76 123 178
70 15 36 68 110 160
75 13 32 61 99 143
80 12 29 54 88 128
85 11 26 49 79 115
90 9 23 44 71 103

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lb
lb
years old

Female Overhead Cable Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 12 lb
Novice 30 lb
Intermediate 58 lb
Advanced 95 lb
Elite 138 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.20x
Intermediate 0.40x
Advanced 0.65x
Elite 0.95x

How much should I be able to Overhead Cable Curl? (lb)

What is the average Overhead Cable Curl? The average Overhead Cable Curl weight for a female lifter is 58 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Overhead Cable Curl? Female beginners should aim to lift 12 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 4 16 37 66 101
100 6 19 41 72 108
110 8 22 45 77 115
120 9 25 49 82 121
130 11 27 53 87 127
140 12 30 56 91 132
150 14 33 60 96 137
160 16 35 63 100 142
170 17 37 66 104 147
180 19 40 69 107 152
190 20 42 72 111 156
200 22 44 75 115 160
210 24 46 78 118 164
220 25 48 81 121 168
230 26 50 83 125 172
240 28 52 86 128 175
250 29 54 88 131 179
260 31 56 91 134 182
Age Beg. Nov. Int. Adv. Elite
15 10 26 49 81 117
20 12 29 56 92 134
25 12 30 58 95 138
30 12 30 58 95 138
35 12 30 58 95 138
40 12 30 58 95 138
45 12 29 55 90 131
50 11 27 52 84 123
55 10 25 48 78 113
60 9 23 44 71 104
65 8 21 39 64 94
70 7 18 35 58 84
75 7 16 32 52 75
80 6 15 28 46 67
85 5 13 25 41 60
90 5 12 23 37 54

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lb
lb
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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.