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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Overhead Cable Curl standards are based on 1,892 lifts by Strength Level users

Male
Female

Male

Male Overhead Cable Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	24 lb
Novice	59 lb
Intermediate	111 lb
Advanced	181 lb
Elite	263 lb

Bodyweight Ratio

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

By Bodyweight
By Age

By Bodyweight

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

By Age

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

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

Calculate Your Strength Level

Female

Female Overhead Cable Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	12 lb
Novice	30 lb
Intermediate	58 lb
Advanced	95 lb
Elite	138 lb

Bodyweight Ratio

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

By Bodyweight
By Age

By Bodyweight

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

By Age

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

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

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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.

Other Languages

Overhead Cable Curl (EN)
Ejecución de curl en polea alta (ES)
Uginanie przedramion z linką wyciągu nad głową (PL)
Curl ai Cavi sopra la Testa (IT)
Rosca com cabo acima da cabeça (PT)

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

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
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

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

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
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

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

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
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