Reverse Wrist Curl Standards (kg)

The average Reverse Wrist Curl is 37 kg for men and 22 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Reverse Wrist Curl strength standards are based on 104,030 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Reverse Wrist Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	2 kg
Novice	14 kg
Intermediate	37 kg
Advanced	71 kg
Elite	114 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.25x
Intermediate	0.50x
Advanced	1.00x
Elite	1.50x

How much should I be able to Reverse Wrist Curl? (kg)

What is the average Reverse Wrist Curl? The average Reverse Wrist Curl weight for a male lifter is 37 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Reverse Wrist Curl? Male beginners should aim to lift 2 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	5	20	46	80
55	0	7	24	51	87
60	1	9	27	56	93
65	1	10	30	60	99
70	2	12	33	65	105
75	3	14	37	69	110
80	3	16	40	74	115
85	4	18	43	78	121
90	5	20	46	82	125
95	6	22	48	85	130
100	7	24	51	89	135
105	8	26	54	93	139
110	10	28	57	96	143
115	11	29	59	99	147
120	12	31	62	103	151
125	13	33	64	106	155
130	14	35	67	109	159
135	15	37	69	112	163
140	16	38	72	115	166

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	12	32	61	97
20	2	14	36	69	111
25	2	14	37	71	114
30	2	14	37	71	114
35	2	14	37	71	114
40	2	14	37	71	114
45	2	13	35	68	108
50	2	12	33	63	101
55	2	11	30	58	93
60	2	10	28	53	85
65	1	9	25	48	77
70	1	8	22	43	70
75	1	8	20	39	62
80	1	7	18	35	56
85	1	6	16	31	50
90	1	5	15	28	45

How many sets and reps of Reverse Wrist Curl should I do?

These are the most popular Reverse Wrist Curl workouts done by male lifters:

3x10 18%

3x15 10%

3x12 9%

3x20 6%

2x10 5%

4x10 5%

3x8 4%

2x15 4%

2x12 3%

4x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	195
2	3	15	10%	106
3	3	12	9%	102
4	3	20	6%	65
5	2	10	5%	55
6	4	10	5%	53
7	3	8	4%	44
8	2	15	4%	38
9	2	12	3%	34
10	4	12	3%	29

Female

Female Reverse Wrist Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	1 kg
Novice	8 kg
Intermediate	22 kg
Advanced	42 kg
Elite	67 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.15x
Intermediate	0.35x
Advanced	0.65x
Elite	1.05x

How much should I be able to Reverse Wrist Curl? (kg)

What is the average Reverse Wrist Curl? The average Reverse Wrist Curl weight for a female lifter is 22 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Reverse Wrist Curl? Female beginners should aim to lift 1 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	7	20	39	63
45	1	7	20	40	64
50	1	7	21	40	65
55	1	8	21	41	66
60	1	8	21	41	66
65	1	8	22	42	67
70	1	8	22	42	67
75	1	9	22	42	68
80	2	9	23	43	68
85	2	9	23	43	69
90	2	9	23	44	69
95	2	9	23	44	70
100	2	9	23	44	70
105	2	9	24	44	70
110	2	10	24	45	71
115	2	10	24	45	71
120	2	10	24	45	71

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	7	18	36	57
20	1	8	21	41	65
25	1	8	22	42	67
30	1	8	22	42	67
35	1	8	22	42	67
40	1	8	22	42	67
45	1	8	21	39	63
50	1	7	19	37	59
55	1	7	18	34	55
60	1	6	16	31	50
65	1	5	15	28	45
70	1	5	13	25	41
75	1	4	12	23	36
80	1	4	11	20	33
85	1	4	9	18	29
90	1	3	8	16	26

How many sets and reps of Reverse Wrist Curl should I do?

These are the most popular Reverse Wrist Curl workouts done by female lifters:

3x12 26%

3x10 16%

3x15 14%

4x12 12%

4x10 12%

3x20 4%

2x15 4%

2x10 4%

3x11 2%

3x8 2%

2x8 2%

4x5 2%

Rank	Sets	Reps	Percent	Workouts
1	3	12	26%	13
2	3	10	16%	8
3	3	15	14%	7
4	4	12	12%	6
4	4	10	12%	6
6	3	20	4%	2
6	2	15	4%	2
6	2	10	4%	2
9	3	11	2%	1
9	3	8	2%	1
9	2	8	2%	1
9	4	5	2%	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 Reverse Wrist Curl strength standards

Strength Level analysed 6,268 qualifying results from 104,030 community lifts to produce our Reverse Wrist Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	104,030
Qualifying results	6,268
Male results	5,983
Female results	285
Data start	27 January 2019
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.

Other Languages

Related Body Size Standards

Forearms

Men 29 cm Women 25 cm

Forearm Size Standards (cm)

1,902 user measurements 2022–2026

View All Body Standards

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	5	20	46	80
55	0	7	24	51	87
60	1	9	27	56	93
65	1	10	30	60	99
70	2	12	33	65	105
75	3	14	37	69	110
80	3	16	40	74	115
85	4	18	43	78	121
90	5	20	46	82	125
95	6	22	48	85	130
100	7	24	51	89	135
105	8	26	54	93	139
110	10	28	57	96	143
115	11	29	59	99	147
120	12	31	62	103	151
125	13	33	64	106	155
130	14	35	67	109	159
135	15	37	69	112	163
140	16	38	72	115	166

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	12	32	61	97
20	2	14	36	69	111
25	2	14	37	71	114
30	2	14	37	71	114
35	2	14	37	71	114
40	2	14	37	71	114
45	2	13	35	68	108
50	2	12	33	63	101
55	2	11	30	58	93
60	2	10	28	53	85
65	1	9	25	48	77
70	1	8	22	43	70
75	1	8	20	39	62
80	1	7	18	35	56
85	1	6	16	31	50
90	1	5	15	28	45

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	195
2	3	15	10%	106
3	3	12	9%	102
4	3	20	6%	65
5	2	10	5%	55
6	4	10	5%	53
7	3	8	4%	44
8	2	15	4%	38
9	2	12	3%	34
10	4	12	3%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	7	20	39	63
45	1	7	20	40	64
50	1	7	21	40	65
55	1	8	21	41	66
60	1	8	21	41	66
65	1	8	22	42	67
70	1	8	22	42	67
75	1	9	22	42	68
80	2	9	23	43	68
85	2	9	23	43	69
90	2	9	23	44	69
95	2	9	23	44	70
100	2	9	23	44	70
105	2	9	24	44	70
110	2	10	24	45	71
115	2	10	24	45	71
120	2	10	24	45	71

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	7	18	36	57
20	1	8	21	41	65
25	1	8	22	42	67
30	1	8	22	42	67
35	1	8	22	42	67
40	1	8	22	42	67
45	1	8	21	39	63
50	1	7	19	37	59
55	1	7	18	34	55
60	1	6	16	31	50
65	1	5	15	28	45
70	1	5	13	25	41
75	1	4	12	23	36
80	1	4	11	20	33
85	1	4	9	18	29
90	1	3	8	16	26

Rank	Sets	Reps	Percent	Workouts
1	3	12	26%	13
2	3	10	16%	8
3	3	15	14%	7
4	4	12	12%	6
4	4	10	12%	6
6	3	20	4%	2
6	2	15	4%	2
6	2	10	4%	2
9	3	11	2%	1
9	3	8	2%	1
9	2	8	2%	1
9	4	5	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	5	20	46	80
55	0	7	24	51	87
60	1	9	27	56	93
65	1	10	30	60	99
70	2	12	33	65	105
75	3	14	37	69	110
80	3	16	40	74	115
85	4	18	43	78	121
90	5	20	46	82	125
95	6	22	48	85	130
100	7	24	51	89	135
105	8	26	54	93	139
110	10	28	57	96	143
115	11	29	59	99	147
120	12	31	62	103	151
125	13	33	64	106	155
130	14	35	67	109	159
135	15	37	69	112	163
140	16	38	72	115	166

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	12	32	61	97
20	2	14	36	69	111
25	2	14	37	71	114
30	2	14	37	71	114
35	2	14	37	71	114
40	2	14	37	71	114
45	2	13	35	68	108
50	2	12	33	63	101
55	2	11	30	58	93
60	2	10	28	53	85
65	1	9	25	48	77
70	1	8	22	43	70
75	1	8	20	39	62
80	1	7	18	35	56
85	1	6	16	31	50
90	1	5	15	28	45

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	195
2	3	15	10%	106
3	3	12	9%	102
4	3	20	6%	65
5	2	10	5%	55
6	4	10	5%	53
7	3	8	4%	44
8	2	15	4%	38
9	2	12	3%	34
10	4	12	3%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	7	20	39	63
45	1	7	20	40	64
50	1	7	21	40	65
55	1	8	21	41	66
60	1	8	21	41	66
65	1	8	22	42	67
70	1	8	22	42	67
75	1	9	22	42	68
80	2	9	23	43	68
85	2	9	23	43	69
90	2	9	23	44	69
95	2	9	23	44	70
100	2	9	23	44	70
105	2	9	24	44	70
110	2	10	24	45	71
115	2	10	24	45	71
120	2	10	24	45	71

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	7	18	36	57
20	1	8	21	41	65
25	1	8	22	42	67
30	1	8	22	42	67
35	1	8	22	42	67
40	1	8	22	42	67
45	1	8	21	39	63
50	1	7	19	37	59
55	1	7	18	34	55
60	1	6	16	31	50
65	1	5	15	28	45
70	1	5	13	25	41
75	1	4	12	23	36
80	1	4	11	20	33
85	1	4	9	18	29
90	1	3	8	16	26

Rank	Sets	Reps	Percent	Workouts
1	3	12	26%	13
2	3	10	16%	8
3	3	15	14%	7
4	4	12	12%	6
4	4	10	12%	6
6	3	20	4%	2
6	2	15	4%	2
6	2	10	4%	2
9	3	11	2%	1
9	3	8	2%	1
9	2	8	2%	1
9	4	5	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	5	20	46	80
55	0	7	24	51	87
60	1	9	27	56	93
65	1	10	30	60	99
70	2	12	33	65	105
75	3	14	37	69	110
80	3	16	40	74	115
85	4	18	43	78	121
90	5	20	46	82	125
95	6	22	48	85	130
100	7	24	51	89	135
105	8	26	54	93	139
110	10	28	57	96	143
115	11	29	59	99	147
120	12	31	62	103	151
125	13	33	64	106	155
130	14	35	67	109	159
135	15	37	69	112	163
140	16	38	72	115	166

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	12	32	61	97
20	2	14	36	69	111
25	2	14	37	71	114
30	2	14	37	71	114
35	2	14	37	71	114
40	2	14	37	71	114
45	2	13	35	68	108
50	2	12	33	63	101
55	2	11	30	58	93
60	2	10	28	53	85
65	1	9	25	48	77
70	1	8	22	43	70
75	1	8	20	39	62
80	1	7	18	35	56
85	1	6	16	31	50
90	1	5	15	28	45

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	195
2	3	15	10%	106
3	3	12	9%	102
4	3	20	6%	65
5	2	10	5%	55
6	4	10	5%	53
7	3	8	4%	44
8	2	15	4%	38
9	2	12	3%	34
10	4	12	3%	29

BW	Beg.	Nov.	Int.	Adv.	Elite
40	1	7	20	39	63
45	1	7	20	40	64
50	1	7	21	40	65
55	1	8	21	41	66
60	1	8	21	41	66
65	1	8	22	42	67
70	1	8	22	42	67
75	1	9	22	42	68
80	2	9	23	43	68
85	2	9	23	43	69
90	2	9	23	44	69
95	2	9	23	44	70
100	2	9	23	44	70
105	2	9	24	44	70
110	2	10	24	45	71
115	2	10	24	45	71
120	2	10	24	45	71

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	7	18	36	57
20	1	8	21	41	65
25	1	8	22	42	67
30	1	8	22	42	67
35	1	8	22	42	67
40	1	8	22	42	67
45	1	8	21	39	63
50	1	7	19	37	59
55	1	7	18	34	55
60	1	6	16	31	50
65	1	5	15	28	45
70	1	5	13	25	41
75	1	4	12	23	36
80	1	4	11	20	33
85	1	4	9	18	29
90	1	3	8	16	26

Rank	Sets	Reps	Percent	Workouts
1	3	12	26%	13
2	3	10	16%	8
3	3	15	14%	7
4	4	12	12%	6
4	4	10	12%	6
6	3	20	4%	2
6	2	15	4%	2
6	2	10	4%	2
9	3	11	2%	1
9	3	8	2%	1
9	2	8	2%	1
9	4	5	2%	1