Reverse Wrist Curl Standards

Measured in lb

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 (lb)

Weight

Strength Level	Weight
Beginner	7 lb
Novice	45 lb
Intermediate	121 lb
Advanced	234 lb
Elite	377 lb

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? (lb)

What is the average Reverse Wrist Curl? The average Reverse Wrist Curl weight for a male lifter is 121 lb (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 7 lb (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
110	0	14	63	145	256
120	0	19	73	160	276
130	1	24	82	175	295
140	2	30	92	189	313
150	4	35	102	203	331
160	6	41	111	216	348
170	8	47	120	228	364
180	11	52	129	241	379
190	13	58	138	253	394
200	16	63	147	264	408
210	19	69	155	276	422
220	22	75	163	287	436
230	25	80	171	297	449
240	28	86	179	308	462
250	31	91	187	318	474
260	34	96	195	328	486
270	38	102	202	337	498
280	41	107	210	347	510
290	44	112	217	356	521
300	47	117	224	365	532
310	50	122	231	374	543

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	38	103	199	321
20	7	44	118	228	367
25	7	45	121	234	377
30	7	45	121	234	377
35	7	45	121	234	377
40	7	45	121	234	377
45	6	43	115	222	357
50	6	40	108	209	335
55	6	37	100	193	310
60	5	34	91	176	283
65	5	31	82	159	256
70	4	27	74	143	229
75	4	25	66	128	205
80	3	22	59	114	184
85	3	20	53	102	164
90	3	18	48	92	148

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	6 lb
Novice	15 lb
Intermediate	29 lb
Advanced	47 lb
Elite	69 lb

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? (lb)

What is the average Reverse Wrist Curl? The average Reverse Wrist Curl weight for a female lifter is 29 lb (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 6 lb (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
90	3	10	21	37	56
100	4	11	23	39	59
110	4	12	24	41	61
120	5	13	26	43	64
130	5	14	27	45	66
140	6	15	29	47	68
150	7	16	30	48	70
160	7	17	31	50	72
170	8	18	32	51	73
180	8	18	33	53	75
190	9	19	34	54	77
200	9	20	35	55	78
210	10	21	36	56	80
220	10	21	37	58	81
230	11	22	38	59	82
240	11	23	39	60	84
250	12	24	40	61	85
260	12	24	41	62	86

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	24	40	59
20	6	14	28	46	67
25	6	15	29	47	69
30	6	15	29	47	69
35	6	15	29	47	69
40	6	15	29	47	69
45	6	14	27	45	65
50	5	13	26	42	61
55	5	12	24	39	57
60	4	11	22	35	52
65	4	10	20	32	47
70	4	9	18	29	42
75	3	8	16	26	38
80	3	7	14	23	34
85	3	6	13	21	30
90	2	6	11	19	27

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
110	0	14	63	145	256
120	0	19	73	160	276
130	1	24	82	175	295
140	2	30	92	189	313
150	4	35	102	203	331
160	6	41	111	216	348
170	8	47	120	228	364
180	11	52	129	241	379
190	13	58	138	253	394
200	16	63	147	264	408
210	19	69	155	276	422
220	22	75	163	287	436
230	25	80	171	297	449
240	28	86	179	308	462
250	31	91	187	318	474
260	34	96	195	328	486
270	38	102	202	337	498
280	41	107	210	347	510
290	44	112	217	356	521
300	47	117	224	365	532
310	50	122	231	374	543

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	38	103	199	321
20	7	44	118	228	367
25	7	45	121	234	377
30	7	45	121	234	377
35	7	45	121	234	377
40	7	45	121	234	377
45	6	43	115	222	357
50	6	40	108	209	335
55	6	37	100	193	310
60	5	34	91	176	283
65	5	31	82	159	256
70	4	27	74	143	229
75	4	25	66	128	205
80	3	22	59	114	184
85	3	20	53	102	164
90	3	18	48	92	148

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
90	3	10	21	37	56
100	4	11	23	39	59
110	4	12	24	41	61
120	5	13	26	43	64
130	5	14	27	45	66
140	6	15	29	47	68
150	7	16	30	48	70
160	7	17	31	50	72
170	8	18	32	51	73
180	8	18	33	53	75
190	9	19	34	54	77
200	9	20	35	55	78
210	10	21	36	56	80
220	10	21	37	58	81
230	11	22	38	59	82
240	11	23	39	60	84
250	12	24	40	61	85
260	12	24	41	62	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	24	40	59
20	6	14	28	46	67
25	6	15	29	47	69
30	6	15	29	47	69
35	6	15	29	47	69
40	6	15	29	47	69
45	6	14	27	45	65
50	5	13	26	42	61
55	5	12	24	39	57
60	4	11	22	35	52
65	4	10	20	32	47
70	4	9	18	29	42
75	3	8	16	26	38
80	3	7	14	23	34
85	3	6	13	21	30
90	2	6	11	19	27

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
110	0	14	63	145	256
120	0	19	73	160	276
130	1	24	82	175	295
140	2	30	92	189	313
150	4	35	102	203	331
160	6	41	111	216	348
170	8	47	120	228	364
180	11	52	129	241	379
190	13	58	138	253	394
200	16	63	147	264	408
210	19	69	155	276	422
220	22	75	163	287	436
230	25	80	171	297	449
240	28	86	179	308	462
250	31	91	187	318	474
260	34	96	195	328	486
270	38	102	202	337	498
280	41	107	210	347	510
290	44	112	217	356	521
300	47	117	224	365	532
310	50	122	231	374	543

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	38	103	199	321
20	7	44	118	228	367
25	7	45	121	234	377
30	7	45	121	234	377
35	7	45	121	234	377
40	7	45	121	234	377
45	6	43	115	222	357
50	6	40	108	209	335
55	6	37	100	193	310
60	5	34	91	176	283
65	5	31	82	159	256
70	4	27	74	143	229
75	4	25	66	128	205
80	3	22	59	114	184
85	3	20	53	102	164
90	3	18	48	92	148

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
90	3	10	21	37	56
100	4	11	23	39	59
110	4	12	24	41	61
120	5	13	26	43	64
130	5	14	27	45	66
140	6	15	29	47	68
150	7	16	30	48	70
160	7	17	31	50	72
170	8	18	32	51	73
180	8	18	33	53	75
190	9	19	34	54	77
200	9	20	35	55	78
210	10	21	36	56	80
220	10	21	37	58	81
230	11	22	38	59	82
240	11	23	39	60	84
250	12	24	40	61	85
260	12	24	41	62	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	24	40	59
20	6	14	28	46	67
25	6	15	29	47	69
30	6	15	29	47	69
35	6	15	29	47	69
40	6	15	29	47	69
45	6	14	27	45	65
50	5	13	26	42	61
55	5	12	24	39	57
60	4	11	22	35	52
65	4	10	20	32	47
70	4	9	18	29	42
75	3	8	16	26	38
80	3	7	14	23	34
85	3	6	13	21	30
90	2	6	11	19	27

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
110	0	14	63	145	256
120	0	19	73	160	276
130	1	24	82	175	295
140	2	30	92	189	313
150	4	35	102	203	331
160	6	41	111	216	348
170	8	47	120	228	364
180	11	52	129	241	379
190	13	58	138	253	394
200	16	63	147	264	408
210	19	69	155	276	422
220	22	75	163	287	436
230	25	80	171	297	449
240	28	86	179	308	462
250	31	91	187	318	474
260	34	96	195	328	486
270	38	102	202	337	498
280	41	107	210	347	510
290	44	112	217	356	521
300	47	117	224	365	532
310	50	122	231	374	543

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	38	103	199	321
20	7	44	118	228	367
25	7	45	121	234	377
30	7	45	121	234	377
35	7	45	121	234	377
40	7	45	121	234	377
45	6	43	115	222	357
50	6	40	108	209	335
55	6	37	100	193	310
60	5	34	91	176	283
65	5	31	82	159	256
70	4	27	74	143	229
75	4	25	66	128	205
80	3	22	59	114	184
85	3	20	53	102	164
90	3	18	48	92	148

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
90	3	10	21	37	56
100	4	11	23	39	59
110	4	12	24	41	61
120	5	13	26	43	64
130	5	14	27	45	66
140	6	15	29	47	68
150	7	16	30	48	70
160	7	17	31	50	72
170	8	18	32	51	73
180	8	18	33	53	75
190	9	19	34	54	77
200	9	20	35	55	78
210	10	21	36	56	80
220	10	21	37	58	81
230	11	22	38	59	82
240	11	23	39	60	84
250	12	24	40	61	85
260	12	24	41	62	86

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	13	24	40	59
20	6	14	28	46	67
25	6	15	29	47	69
30	6	15	29	47	69
35	6	15	29	47	69
40	6	15	29	47	69
45	6	14	27	45	65
50	5	13	26	42	61
55	5	12	24	39	57
60	4	11	22	35	52
65	4	10	20	32	47
70	4	9	18	29	42
75	3	8	16	26	38
80	3	7	14	23	34
85	3	6	13	21	30
90	2	6	11	19	27

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