Reverse Wrist Curl Standards

Measured in kg

Reverse Wrist 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 Reverse Wrist Curl standards are based on 66,351 lifts by Strength Level users

Male
Female

Male

Male Reverse Wrist Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	3 kg
Novice	20 kg
Intermediate	55 kg
Advanced	106 kg
Elite	171 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.25x
Intermediate	0.75x
Advanced	1.25x
Elite	2.25x

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 55 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 3 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	6	28	66	116
55	0	9	33	74	126
60	1	12	38	81	136
65	1	14	43	88	145
70	2	17	48	94	153
75	3	20	53	101	162
80	4	23	57	107	169
85	6	26	62	113	177
90	7	28	66	119	184
95	9	31	70	125	191
100	10	34	74	130	198
105	12	37	78	136	205
110	13	39	82	141	211
115	15	42	86	146	217
120	16	45	90	151	223
125	18	47	94	155	229
130	19	50	97	160	235
135	21	53	101	165	240
140	23	55	104	169	245

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	17	47	90	145
20	3	20	54	104	166
25	3	20	55	106	171
30	3	20	55	106	171
35	3	20	55	106	171
40	3	20	55	106	171
45	3	19	52	101	162
50	3	18	49	95	152
55	3	17	45	87	141
60	2	15	41	80	128
65	2	14	37	72	116
70	2	12	33	65	104
75	2	11	30	58	93
80	2	10	27	52	83
85	1	9	24	46	75
90	1	8	22	42	67

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

Calculate Your Strength Level

Female

Female Reverse Wrist Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	7 kg
Intermediate	13 kg
Advanced	21 kg
Elite	31 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.35x
Elite	0.50x

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 female lifter is 13 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 3 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	4	9	17	25
45	2	5	10	18	27
50	2	5	11	19	28
55	2	6	12	20	29
60	3	6	12	21	30
65	3	7	13	21	31
70	3	7	14	22	32
75	3	8	14	23	33
80	4	8	15	24	34
85	4	9	15	24	35
90	4	9	16	25	35
95	4	9	16	26	36
100	5	10	17	26	37
105	5	10	17	27	38
110	5	10	18	27	38
115	5	11	18	28	39
120	6	11	19	28	39

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	11	18	27
20	3	7	13	21	31
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	30
50	2	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	21
70	2	4	8	13	19
75	1	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12

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

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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

Reverse Wrist Curl (EN)
Unterarm-Curls im Obergriff (DE)
Curl de muñecas con barra palmas abajo (ES)
Curl poignet inversé (FR)
Prostowanie nadgarstka (PL)
Curl inverso del Polso (IT)
Rosca de punho com pega invertida (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	6	28	66	116
55	0	9	33	74	126
60	1	12	38	81	136
65	1	14	43	88	145
70	2	17	48	94	153
75	3	20	53	101	162
80	4	23	57	107	169
85	6	26	62	113	177
90	7	28	66	119	184
95	9	31	70	125	191
100	10	34	74	130	198
105	12	37	78	136	205
110	13	39	82	141	211
115	15	42	86	146	217
120	16	45	90	151	223
125	18	47	94	155	229
130	19	50	97	160	235
135	21	53	101	165	240
140	23	55	104	169	245

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	17	47	90	145
20	3	20	54	104	166
25	3	20	55	106	171
30	3	20	55	106	171
35	3	20	55	106	171
40	3	20	55	106	171
45	3	19	52	101	162
50	3	18	49	95	152
55	3	17	45	87	141
60	2	15	41	80	128
65	2	14	37	72	116
70	2	12	33	65	104
75	2	11	30	58	93
80	2	10	27	52	83
85	1	9	24	46	75
90	1	8	22	42	67

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	4	9	17	25
45	2	5	10	18	27
50	2	5	11	19	28
55	2	6	12	20	29
60	3	6	12	21	30
65	3	7	13	21	31
70	3	7	14	22	32
75	3	8	14	23	33
80	4	8	15	24	34
85	4	9	15	24	35
90	4	9	16	25	35
95	4	9	16	26	36
100	5	10	17	26	37
105	5	10	17	27	38
110	5	10	18	27	38
115	5	11	18	28	39
120	6	11	19	28	39

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	11	18	27
20	3	7	13	21	31
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	30
50	2	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	21
70	2	4	8	13	19
75	1	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12

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	6	28	66	116
55	0	9	33	74	126
60	1	12	38	81	136
65	1	14	43	88	145
70	2	17	48	94	153
75	3	20	53	101	162
80	4	23	57	107	169
85	6	26	62	113	177
90	7	28	66	119	184
95	9	31	70	125	191
100	10	34	74	130	198
105	12	37	78	136	205
110	13	39	82	141	211
115	15	42	86	146	217
120	16	45	90	151	223
125	18	47	94	155	229
130	19	50	97	160	235
135	21	53	101	165	240
140	23	55	104	169	245

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	17	47	90	145
20	3	20	54	104	166
25	3	20	55	106	171
30	3	20	55	106	171
35	3	20	55	106	171
40	3	20	55	106	171
45	3	19	52	101	162
50	3	18	49	95	152
55	3	17	45	87	141
60	2	15	41	80	128
65	2	14	37	72	116
70	2	12	33	65	104
75	2	11	30	58	93
80	2	10	27	52	83
85	1	9	24	46	75
90	1	8	22	42	67

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	4	9	17	25
45	2	5	10	18	27
50	2	5	11	19	28
55	2	6	12	20	29
60	3	6	12	21	30
65	3	7	13	21	31
70	3	7	14	22	32
75	3	8	14	23	33
80	4	8	15	24	34
85	4	9	15	24	35
90	4	9	16	25	35
95	4	9	16	26	36
100	5	10	17	26	37
105	5	10	17	27	38
110	5	10	18	27	38
115	5	11	18	28	39
120	6	11	19	28	39

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	11	18	27
20	3	7	13	21	31
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	30
50	2	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	21
70	2	4	8	13	19
75	1	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12

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	6	28	66	116
55	0	9	33	74	126
60	1	12	38	81	136
65	1	14	43	88	145
70	2	17	48	94	153
75	3	20	53	101	162
80	4	23	57	107	169
85	6	26	62	113	177
90	7	28	66	119	184
95	9	31	70	125	191
100	10	34	74	130	198
105	12	37	78	136	205
110	13	39	82	141	211
115	15	42	86	146	217
120	16	45	90	151	223
125	18	47	94	155	229
130	19	50	97	160	235
135	21	53	101	165	240
140	23	55	104	169	245

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	17	47	90	145
20	3	20	54	104	166
25	3	20	55	106	171
30	3	20	55	106	171
35	3	20	55	106	171
40	3	20	55	106	171
45	3	19	52	101	162
50	3	18	49	95	152
55	3	17	45	87	141
60	2	15	41	80	128
65	2	14	37	72	116
70	2	12	33	65	104
75	2	11	30	58	93
80	2	10	27	52	83
85	1	9	24	46	75
90	1	8	22	42	67

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	4	9	17	25
45	2	5	10	18	27
50	2	5	11	19	28
55	2	6	12	20	29
60	3	6	12	21	30
65	3	7	13	21	31
70	3	7	14	22	32
75	3	8	14	23	33
80	4	8	15	24	34
85	4	9	15	24	35
90	4	9	16	25	35
95	4	9	16	26	36
100	5	10	17	26	37
105	5	10	17	27	38
110	5	10	18	27	38
115	5	11	18	28	39
120	6	11	19	28	39

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	11	18	27
20	3	7	13	21	31
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	30
50	2	6	12	19	28
55	2	6	11	18	26
60	2	5	10	16	24
65	2	5	9	15	21
70	2	4	8	13	19
75	1	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12

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