Overhead Cable Curl Standards (lb)

The average Overhead Cable Curl is 76 lb for men and 43 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	15 lb
Novice	39 lb
Intermediate	76 lb
Advanced	125 lb
Elite	183 lb

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? (lb)

What is the average Overhead Cable Curl? The average Overhead Cable Curl weight for a male lifter is 76 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 15 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	6	23	51	91	140
120	8	25	55	97	147
130	9	28	59	102	154
140	11	31	63	107	160
150	12	33	67	112	166
160	14	36	70	117	171
170	15	38	74	121	177
180	17	41	77	125	182
190	18	43	80	129	187
200	20	45	83	133	191
210	21	47	86	137	196
220	23	50	89	140	200
230	24	52	92	144	204
240	25	54	95	147	208
250	27	56	97	151	212
260	28	58	100	154	216
270	29	60	102	157	220
280	31	61	105	160	223
290	32	63	107	163	227
300	33	65	110	166	230
310	35	67	112	169	233

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	34	65	107	156
20	15	38	74	122	179
25	15	39	76	125	183
30	15	39	76	125	183
35	15	39	76	125	183
40	15	39	76	125	183
45	15	37	72	119	174
50	14	35	68	111	162
55	13	32	62	102	150
60	12	29	57	94	137
65	10	27	52	85	124
70	9	24	46	76	111
75	8	21	42	68	100
80	8	19	37	61	90
85	7	17	33	55	80
90	6	15	30	49	72

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	5 lb
Novice	19 lb
Intermediate	43 lb
Advanced	76 lb
Elite	118 lb

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? (lb)

What is the average Overhead Cable Curl? The average Overhead Cable Curl weight for a female lifter is 43 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 5 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	2	12	32	62	99
100	2	13	34	65	103
110	3	15	36	67	106
120	4	16	38	70	109
130	4	17	40	72	112
140	5	18	41	74	115
150	5	19	43	76	117
160	6	20	44	78	120
170	6	21	46	80	122
180	7	22	47	82	124
190	7	23	48	84	126
200	8	23	49	85	128
210	8	24	51	87	130
220	8	25	52	88	132
230	9	26	53	90	134
240	9	27	54	91	135
250	10	27	55	92	137
260	10	28	56	94	138

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	16	36	65	100
20	5	18	41	74	115
25	5	19	43	76	118
30	5	19	43	76	118
35	5	19	43	76	118
40	5	19	43	76	118
45	5	18	40	72	111
50	4	16	38	68	104
55	4	15	35	62	96
60	4	14	32	57	88
65	3	13	29	52	79
70	3	11	26	46	71
75	3	10	23	42	64
80	2	9	21	37	57
85	2	8	19	33	51
90	2	7	17	30	46

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
110	6	23	51	91	140
120	8	25	55	97	147
130	9	28	59	102	154
140	11	31	63	107	160
150	12	33	67	112	166
160	14	36	70	117	171
170	15	38	74	121	177
180	17	41	77	125	182
190	18	43	80	129	187
200	20	45	83	133	191
210	21	47	86	137	196
220	23	50	89	140	200
230	24	52	92	144	204
240	25	54	95	147	208
250	27	56	97	151	212
260	28	58	100	154	216
270	29	60	102	157	220
280	31	61	105	160	223
290	32	63	107	163	227
300	33	65	110	166	230
310	35	67	112	169	233

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	34	65	107	156
20	15	38	74	122	179
25	15	39	76	125	183
30	15	39	76	125	183
35	15	39	76	125	183
40	15	39	76	125	183
45	15	37	72	119	174
50	14	35	68	111	162
55	13	32	62	102	150
60	12	29	57	94	137
65	10	27	52	85	124
70	9	24	46	76	111
75	8	21	42	68	100
80	8	19	37	61	90
85	7	17	33	55	80
90	6	15	30	49	72

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	2	12	32	62	99
100	2	13	34	65	103
110	3	15	36	67	106
120	4	16	38	70	109
130	4	17	40	72	112
140	5	18	41	74	115
150	5	19	43	76	117
160	6	20	44	78	120
170	6	21	46	80	122
180	7	22	47	82	124
190	7	23	48	84	126
200	8	23	49	85	128
210	8	24	51	87	130
220	8	25	52	88	132
230	9	26	53	90	134
240	9	27	54	91	135
250	10	27	55	92	137
260	10	28	56	94	138

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	16	36	65	100
20	5	18	41	74	115
25	5	19	43	76	118
30	5	19	43	76	118
35	5	19	43	76	118
40	5	19	43	76	118
45	5	18	40	72	111
50	4	16	38	68	104
55	4	15	35	62	96
60	4	14	32	57	88
65	3	13	29	52	79
70	3	11	26	46	71
75	3	10	23	42	64
80	2	9	21	37	57
85	2	8	19	33	51
90	2	7	17	30	46

BW	Beg.	Nov.	Int.	Adv.	Elite
110	6	23	51	91	140
120	8	25	55	97	147
130	9	28	59	102	154
140	11	31	63	107	160
150	12	33	67	112	166
160	14	36	70	117	171
170	15	38	74	121	177
180	17	41	77	125	182
190	18	43	80	129	187
200	20	45	83	133	191
210	21	47	86	137	196
220	23	50	89	140	200
230	24	52	92	144	204
240	25	54	95	147	208
250	27	56	97	151	212
260	28	58	100	154	216
270	29	60	102	157	220
280	31	61	105	160	223
290	32	63	107	163	227
300	33	65	110	166	230
310	35	67	112	169	233

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	34	65	107	156
20	15	38	74	122	179
25	15	39	76	125	183
30	15	39	76	125	183
35	15	39	76	125	183
40	15	39	76	125	183
45	15	37	72	119	174
50	14	35	68	111	162
55	13	32	62	102	150
60	12	29	57	94	137
65	10	27	52	85	124
70	9	24	46	76	111
75	8	21	42	68	100
80	8	19	37	61	90
85	7	17	33	55	80
90	6	15	30	49	72

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	2	12	32	62	99
100	2	13	34	65	103
110	3	15	36	67	106
120	4	16	38	70	109
130	4	17	40	72	112
140	5	18	41	74	115
150	5	19	43	76	117
160	6	20	44	78	120
170	6	21	46	80	122
180	7	22	47	82	124
190	7	23	48	84	126
200	8	23	49	85	128
210	8	24	51	87	130
220	8	25	52	88	132
230	9	26	53	90	134
240	9	27	54	91	135
250	10	27	55	92	137
260	10	28	56	94	138

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	16	36	65	100
20	5	18	41	74	115
25	5	19	43	76	118
30	5	19	43	76	118
35	5	19	43	76	118
40	5	19	43	76	118
45	5	18	40	72	111
50	4	16	38	68	104
55	4	15	35	62	96
60	4	14	32	57	88
65	3	13	29	52	79
70	3	11	26	46	71
75	3	10	23	42	64
80	2	9	21	37	57
85	2	8	19	33	51
90	2	7	17	30	46

Overhead Cable Curl Standards (lb)

Male

Male Overhead Cable Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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
110	6	23	51	91	140
120	8	25	55	97	147
130	9	28	59	102	154
140	11	31	63	107	160
150	12	33	67	112	166
160	14	36	70	117	171
170	15	38	74	121	177
180	17	41	77	125	182
190	18	43	80	129	187
200	20	45	83	133	191
210	21	47	86	137	196
220	23	50	89	140	200
230	24	52	92	144	204
240	25	54	95	147	208
250	27	56	97	151	212
260	28	58	100	154	216
270	29	60	102	157	220
280	31	61	105	160	223
290	32	63	107	163	227
300	33	65	110	166	230
310	35	67	112	169	233

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	34	65	107	156
20	15	38	74	122	179
25	15	39	76	125	183
30	15	39	76	125	183
35	15	39	76	125	183
40	15	39	76	125	183
45	15	37	72	119	174
50	14	35	68	111	162
55	13	32	62	102	150
60	12	29	57	94	137
65	10	27	52	85	124
70	9	24	46	76	111
75	8	21	42	68	100
80	8	19	37	61	90
85	7	17	33	55	80
90	6	15	30	49	72

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	2	12	32	62	99
100	2	13	34	65	103
110	3	15	36	67	106
120	4	16	38	70	109
130	4	17	40	72	112
140	5	18	41	74	115
150	5	19	43	76	117
160	6	20	44	78	120
170	6	21	46	80	122
180	7	22	47	82	124
190	7	23	48	84	126
200	8	23	49	85	128
210	8	24	51	87	130
220	8	25	52	88	132
230	9	26	53	90	134
240	9	27	54	91	135
250	10	27	55	92	137
260	10	28	56	94	138

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	16	36	65	100
20	5	18	41	74	115
25	5	19	43	76	118
30	5	19	43	76	118
35	5	19	43	76	118
40	5	19	43	76	118
45	5	18	40	72	111
50	4	16	38	68	104
55	4	15	35	62	96
60	4	14	32	57	88
65	3	13	29	52	79
70	3	11	26	46	71
75	3	10	23	42	64
80	2	9	21	37	57
85	2	8	19	33	51
90	2	7	17	30	46