Overhead Cable Curl Standards (kg)

The average Overhead Cable Curl is 35 kg for men and 19 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Overhead Cable Curl strength standards are based on 56,336 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Overhead Cable Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	7 kg
Novice	18 kg
Intermediate	35 kg
Advanced	57 kg
Elite	83 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.45x
Advanced	0.70x
Elite	1.05x

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

What is the average Overhead Cable Curl? The average Overhead Cable Curl weight for a male lifter is 35 kg (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 7 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	10	23	41	64
55	3	12	25	44	67
60	4	13	27	47	70
65	5	14	29	49	73
70	6	16	31	52	76
75	7	17	33	54	79
80	7	18	34	56	82
85	8	19	36	58	84
90	9	20	38	60	86
95	10	21	39	62	89
100	10	23	41	64	91
105	11	24	42	65	93
110	12	25	43	67	95
115	12	26	45	69	97
120	13	27	46	70	99
125	14	27	47	72	101
130	14	28	48	73	102
135	15	29	49	75	104
140	16	30	51	76	106

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	15	30	48	71
20	7	17	34	55	81
25	7	18	35	57	83
30	7	18	35	57	83
35	7	18	35	57	83
40	7	18	35	57	83
45	7	17	33	54	79
50	6	16	31	50	74
55	6	15	28	46	68
60	5	13	26	42	62
65	5	12	23	38	56
70	4	11	21	35	51
75	4	10	19	31	45
80	3	9	17	28	41
85	3	8	15	25	36
90	3	7	14	22	33

How many sets and reps of Overhead Cable Curl should I do?

These are the most popular Overhead Cable Curl workouts done by male lifters:

4x10 27%

3x10 21%

3x12 7%

4x15 5%

2x10 5%

3x8 4%

4x12 4%

5x10 3%

2x15 3%

3x15 3%

Rank	Sets	Reps	Percent	Workouts
1	4	10	27%	54
2	3	10	21%	41
3	3	12	7%	13
4	4	15	5%	10
4	2	10	5%	10
6	3	8	4%	8
7	4	12	4%	7
8	5	10	3%	6
8	2	15	3%	6
8	3	15	3%	6

Female

Female Overhead Cable Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	2 kg
Novice	8 kg
Intermediate	19 kg
Advanced	35 kg
Elite	53 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.30x
Advanced	0.50x
Elite	0.80x

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

What is the average Overhead Cable Curl? The average Overhead Cable Curl weight for a female lifter is 19 kg (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 2 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	5	14	28	45
45	1	6	16	29	47
50	1	7	16	31	48
55	2	7	17	32	50
60	2	8	18	33	51
65	2	8	19	34	52
70	2	9	20	35	54
75	3	9	20	36	55
80	3	10	21	37	56
85	3	10	22	38	57
90	3	11	22	39	58
95	4	11	23	39	59
100	4	11	24	40	60
105	4	12	24	41	61
110	4	12	25	41	62
115	5	12	25	42	62
120	5	13	26	43	63

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	16	30	45
20	2	8	19	34	52
25	2	8	19	35	53
30	2	8	19	35	53
35	2	8	19	35	53
40	2	8	19	35	53
45	2	8	18	33	51
50	2	7	17	31	47
55	2	7	16	28	44
60	2	6	14	26	40
65	1	6	13	23	36
70	1	5	12	21	32
75	1	5	11	19	29
80	1	4	9	17	26
85	1	4	8	15	23
90	1	3	8	14	21

How many sets and reps of Overhead Cable Curl should I do?

These are the most popular Overhead Cable Curl workouts done by female lifters:

3x10 50%

2x10 17%

4x8 8%

4x12 8%

4x10 8%

3x20 8%

Rank	Sets	Reps	Percent	Workouts
1	3	10	50%	6
2	2	10	17%	2
3	4	8	8%	1
3	4	12	8%	1
3	4	10	8%	1
3	3	20	8%	1

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 Overhead Cable Curl strength standards

Strength Level analysed 646 qualifying results from 56,336 community lifts to produce our Overhead Cable Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	56,336
Qualifying results	646
Male results	586
Female results	60
Data start	29 October 2020
Data cutoff	21 February 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	3	10	23	41	64
55	3	12	25	44	67
60	4	13	27	47	70
65	5	14	29	49	73
70	6	16	31	52	76
75	7	17	33	54	79
80	7	18	34	56	82
85	8	19	36	58	84
90	9	20	38	60	86
95	10	21	39	62	89
100	10	23	41	64	91
105	11	24	42	65	93
110	12	25	43	67	95
115	12	26	45	69	97
120	13	27	46	70	99
125	14	27	47	72	101
130	14	28	48	73	102
135	15	29	49	75	104
140	16	30	51	76	106

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	15	30	48	71
20	7	17	34	55	81
25	7	18	35	57	83
30	7	18	35	57	83
35	7	18	35	57	83
40	7	18	35	57	83
45	7	17	33	54	79
50	6	16	31	50	74
55	6	15	28	46	68
60	5	13	26	42	62
65	5	12	23	38	56
70	4	11	21	35	51
75	4	10	19	31	45
80	3	9	17	28	41
85	3	8	15	25	36
90	3	7	14	22	33

Rank	Sets	Reps	Percent	Workouts
1	4	10	27%	54
2	3	10	21%	41
3	3	12	7%	13
4	4	15	5%	10
4	2	10	5%	10
6	3	8	4%	8
7	4	12	4%	7
8	5	10	3%	6
8	2	15	3%	6
8	3	15	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	5	14	28	45
45	1	6	16	29	47
50	1	7	16	31	48
55	2	7	17	32	50
60	2	8	18	33	51
65	2	8	19	34	52
70	2	9	20	35	54
75	3	9	20	36	55
80	3	10	21	37	56
85	3	10	22	38	57
90	3	11	22	39	58
95	4	11	23	39	59
100	4	11	24	40	60
105	4	12	24	41	61
110	4	12	25	41	62
115	5	12	25	42	62
120	5	13	26	43	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	16	30	45
20	2	8	19	34	52
25	2	8	19	35	53
30	2	8	19	35	53
35	2	8	19	35	53
40	2	8	19	35	53
45	2	8	18	33	51
50	2	7	17	31	47
55	2	7	16	28	44
60	2	6	14	26	40
65	1	6	13	23	36
70	1	5	12	21	32
75	1	5	11	19	29
80	1	4	9	17	26
85	1	4	8	15	23
90	1	3	8	14	21

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	10	23	41	64
55	3	12	25	44	67
60	4	13	27	47	70
65	5	14	29	49	73
70	6	16	31	52	76
75	7	17	33	54	79
80	7	18	34	56	82
85	8	19	36	58	84
90	9	20	38	60	86
95	10	21	39	62	89
100	10	23	41	64	91
105	11	24	42	65	93
110	12	25	43	67	95
115	12	26	45	69	97
120	13	27	46	70	99
125	14	27	47	72	101
130	14	28	48	73	102
135	15	29	49	75	104
140	16	30	51	76	106

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	15	30	48	71
20	7	17	34	55	81
25	7	18	35	57	83
30	7	18	35	57	83
35	7	18	35	57	83
40	7	18	35	57	83
45	7	17	33	54	79
50	6	16	31	50	74
55	6	15	28	46	68
60	5	13	26	42	62
65	5	12	23	38	56
70	4	11	21	35	51
75	4	10	19	31	45
80	3	9	17	28	41
85	3	8	15	25	36
90	3	7	14	22	33

Rank	Sets	Reps	Percent	Workouts
1	4	10	27%	54
2	3	10	21%	41
3	3	12	7%	13
4	4	15	5%	10
4	2	10	5%	10
6	3	8	4%	8
7	4	12	4%	7
8	5	10	3%	6
8	2	15	3%	6
8	3	15	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	5	14	28	45
45	1	6	16	29	47
50	1	7	16	31	48
55	2	7	17	32	50
60	2	8	18	33	51
65	2	8	19	34	52
70	2	9	20	35	54
75	3	9	20	36	55
80	3	10	21	37	56
85	3	10	22	38	57
90	3	11	22	39	58
95	4	11	23	39	59
100	4	11	24	40	60
105	4	12	24	41	61
110	4	12	25	41	62
115	5	12	25	42	62
120	5	13	26	43	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	16	30	45
20	2	8	19	34	52
25	2	8	19	35	53
30	2	8	19	35	53
35	2	8	19	35	53
40	2	8	19	35	53
45	2	8	18	33	51
50	2	7	17	31	47
55	2	7	16	28	44
60	2	6	14	26	40
65	1	6	13	23	36
70	1	5	12	21	32
75	1	5	11	19	29
80	1	4	9	17	26
85	1	4	8	15	23
90	1	3	8	14	21

Overhead Cable Curl Standards (kg)

Male

Male Overhead Cable Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Overhead Cable Curl should I do?

Female

Female Overhead Cable Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Overhead Cable Curl should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Overhead Cable Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	10	23	41	64
55	3	12	25	44	67
60	4	13	27	47	70
65	5	14	29	49	73
70	6	16	31	52	76
75	7	17	33	54	79
80	7	18	34	56	82
85	8	19	36	58	84
90	9	20	38	60	86
95	10	21	39	62	89
100	10	23	41	64	91
105	11	24	42	65	93
110	12	25	43	67	95
115	12	26	45	69	97
120	13	27	46	70	99
125	14	27	47	72	101
130	14	28	48	73	102
135	15	29	49	75	104
140	16	30	51	76	106

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	15	30	48	71
20	7	17	34	55	81
25	7	18	35	57	83
30	7	18	35	57	83
35	7	18	35	57	83
40	7	18	35	57	83
45	7	17	33	54	79
50	6	16	31	50	74
55	6	15	28	46	68
60	5	13	26	42	62
65	5	12	23	38	56
70	4	11	21	35	51
75	4	10	19	31	45
80	3	9	17	28	41
85	3	8	15	25	36
90	3	7	14	22	33

Rank	Sets	Reps	Percent	Workouts
1	4	10	27%	54
2	3	10	21%	41
3	3	12	7%	13
4	4	15	5%	10
4	2	10	5%	10
6	3	8	4%	8
7	4	12	4%	7
8	5	10	3%	6
8	2	15	3%	6
8	3	15	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	5	14	28	45
45	1	6	16	29	47
50	1	7	16	31	48
55	2	7	17	32	50
60	2	8	18	33	51
65	2	8	19	34	52
70	2	9	20	35	54
75	3	9	20	36	55
80	3	10	21	37	56
85	3	10	22	38	57
90	3	11	22	39	58
95	4	11	23	39	59
100	4	11	24	40	60
105	4	12	24	41	61
110	4	12	25	41	62
115	5	12	25	42	62
120	5	13	26	43	63

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	7	16	30	45
20	2	8	19	34	52
25	2	8	19	35	53
30	2	8	19	35	53
35	2	8	19	35	53
40	2	8	19	35	53
45	2	8	18	33	51
50	2	7	17	31	47
55	2	7	16	28	44
60	2	6	14	26	40
65	1	6	13	23	36
70	1	5	12	21	32
75	1	5	11	19	29
80	1	4	9	17	26
85	1	4	8	15	23
90	1	3	8	14	21