Reverse Wrist Curl Standards (lb)

The average Reverse Wrist Curl is 82 lb for men and 48 lb 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 (lb)

Weight

Strength Level	Weight
Beginner	5 lb
Novice	31 lb
Intermediate	82 lb
Advanced	157 lb
Elite	252 lb

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? (lb)

What is the average Reverse Wrist Curl? The average Reverse Wrist Curl weight for a male lifter is 82 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 5 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	11	44	101	176
120	0	14	51	111	189
130	1	18	58	121	202
140	2	22	65	130	214
150	3	26	71	139	226
160	5	29	77	148	237
170	6	33	84	157	248
180	8	37	90	165	258
190	10	41	96	173	268
200	12	45	101	181	278
210	14	49	107	189	287
220	16	52	113	196	297
230	18	56	118	203	305
240	20	60	124	210	314
250	23	64	129	217	322
260	25	67	134	224	330
270	27	71	139	230	338
280	29	74	144	236	346
290	31	78	149	243	353
300	34	81	154	249	361
310	36	85	158	255	368

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	26	70	134	215
20	5	30	79	153	246
25	5	31	82	157	252
30	5	31	82	157	252
35	5	31	82	157	252
40	5	31	82	157	252
45	5	29	77	149	239
50	4	27	72	139	223
55	4	25	67	128	206
60	4	23	61	117	188
65	3	21	55	106	170
70	3	19	50	95	153
75	3	17	44	86	137
80	2	15	40	77	123
85	2	13	36	69	110
90	2	12	32	62	99

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 lb
Novice	18 lb
Intermediate	48 lb
Advanced	92 lb
Elite	147 lb

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? (lb)

What is the average Reverse Wrist Curl? The average Reverse Wrist Curl weight for a female lifter is 48 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 3 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	2	15	44	86	140
100	2	16	44	87	141
110	2	16	45	88	143
120	2	17	46	90	144
130	3	17	47	91	146
140	3	18	48	91	147
150	3	18	48	92	148
160	3	19	49	93	149
170	3	19	49	94	150
180	3	19	50	95	151
190	4	20	50	95	152
200	4	20	51	96	153
210	4	20	51	97	153
220	4	20	52	97	154
230	4	21	52	98	155
240	4	21	53	98	156
250	4	21	53	99	156
260	4	21	53	100	157

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	15	41	78	126
20	3	17	46	89	143
25	3	18	48	92	147
30	3	18	48	92	147
35	3	18	48	92	147
40	3	18	48	92	147
45	3	17	45	87	139
50	3	16	42	81	130
55	2	15	39	75	120
60	2	13	36	69	110
65	2	12	32	62	99
70	2	11	29	56	89
75	2	10	26	50	80
80	1	9	23	45	72
85	1	8	21	40	64
90	1	7	19	36	58

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 11 in Women 10 in

Forearm Size Standards (in)

1,902 user measurements 2022–2026

View All Body Standards

BW	Beg.	Nov.	Int.	Adv.	Elite
110	0	11	44	101	176
120	0	14	51	111	189
130	1	18	58	121	202
140	2	22	65	130	214
150	3	26	71	139	226
160	5	29	77	148	237
170	6	33	84	157	248
180	8	37	90	165	258
190	10	41	96	173	268
200	12	45	101	181	278
210	14	49	107	189	287
220	16	52	113	196	297
230	18	56	118	203	305
240	20	60	124	210	314
250	23	64	129	217	322
260	25	67	134	224	330
270	27	71	139	230	338
280	29	74	144	236	346
290	31	78	149	243	353
300	34	81	154	249	361
310	36	85	158	255	368

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	26	70	134	215
20	5	30	79	153	246
25	5	31	82	157	252
30	5	31	82	157	252
35	5	31	82	157	252
40	5	31	82	157	252
45	5	29	77	149	239
50	4	27	72	139	223
55	4	25	67	128	206
60	4	23	61	117	188
65	3	21	55	106	170
70	3	19	50	95	153
75	3	17	44	86	137
80	2	15	40	77	123
85	2	13	36	69	110
90	2	12	32	62	99

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	2	15	44	86	140
100	2	16	44	87	141
110	2	16	45	88	143
120	2	17	46	90	144
130	3	17	47	91	146
140	3	18	48	91	147
150	3	18	48	92	148
160	3	19	49	93	149
170	3	19	49	94	150
180	3	19	50	95	151
190	4	20	50	95	152
200	4	20	51	96	153
210	4	20	51	97	153
220	4	20	52	97	154
230	4	21	52	98	155
240	4	21	53	98	156
250	4	21	53	99	156
260	4	21	53	100	157

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	15	41	78	126
20	3	17	46	89	143
25	3	18	48	92	147
30	3	18	48	92	147
35	3	18	48	92	147
40	3	18	48	92	147
45	3	17	45	87	139
50	3	16	42	81	130
55	2	15	39	75	120
60	2	13	36	69	110
65	2	12	32	62	99
70	2	11	29	56	89
75	2	10	26	50	80
80	1	9	23	45	72
85	1	8	21	40	64
90	1	7	19	36	58

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	11	44	101	176
120	0	14	51	111	189
130	1	18	58	121	202
140	2	22	65	130	214
150	3	26	71	139	226
160	5	29	77	148	237
170	6	33	84	157	248
180	8	37	90	165	258
190	10	41	96	173	268
200	12	45	101	181	278
210	14	49	107	189	287
220	16	52	113	196	297
230	18	56	118	203	305
240	20	60	124	210	314
250	23	64	129	217	322
260	25	67	134	224	330
270	27	71	139	230	338
280	29	74	144	236	346
290	31	78	149	243	353
300	34	81	154	249	361
310	36	85	158	255	368

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	26	70	134	215
20	5	30	79	153	246
25	5	31	82	157	252
30	5	31	82	157	252
35	5	31	82	157	252
40	5	31	82	157	252
45	5	29	77	149	239
50	4	27	72	139	223
55	4	25	67	128	206
60	4	23	61	117	188
65	3	21	55	106	170
70	3	19	50	95	153
75	3	17	44	86	137
80	2	15	40	77	123
85	2	13	36	69	110
90	2	12	32	62	99

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	2	15	44	86	140
100	2	16	44	87	141
110	2	16	45	88	143
120	2	17	46	90	144
130	3	17	47	91	146
140	3	18	48	91	147
150	3	18	48	92	148
160	3	19	49	93	149
170	3	19	49	94	150
180	3	19	50	95	151
190	4	20	50	95	152
200	4	20	51	96	153
210	4	20	51	97	153
220	4	20	52	97	154
230	4	21	52	98	155
240	4	21	53	98	156
250	4	21	53	99	156
260	4	21	53	100	157

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	15	41	78	126
20	3	17	46	89	143
25	3	18	48	92	147
30	3	18	48	92	147
35	3	18	48	92	147
40	3	18	48	92	147
45	3	17	45	87	139
50	3	16	42	81	130
55	2	15	39	75	120
60	2	13	36	69	110
65	2	12	32	62	99
70	2	11	29	56	89
75	2	10	26	50	80
80	1	9	23	45	72
85	1	8	21	40	64
90	1	7	19	36	58

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	11	44	101	176
120	0	14	51	111	189
130	1	18	58	121	202
140	2	22	65	130	214
150	3	26	71	139	226
160	5	29	77	148	237
170	6	33	84	157	248
180	8	37	90	165	258
190	10	41	96	173	268
200	12	45	101	181	278
210	14	49	107	189	287
220	16	52	113	196	297
230	18	56	118	203	305
240	20	60	124	210	314
250	23	64	129	217	322
260	25	67	134	224	330
270	27	71	139	230	338
280	29	74	144	236	346
290	31	78	149	243	353
300	34	81	154	249	361
310	36	85	158	255	368

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	26	70	134	215
20	5	30	79	153	246
25	5	31	82	157	252
30	5	31	82	157	252
35	5	31	82	157	252
40	5	31	82	157	252
45	5	29	77	149	239
50	4	27	72	139	223
55	4	25	67	128	206
60	4	23	61	117	188
65	3	21	55	106	170
70	3	19	50	95	153
75	3	17	44	86	137
80	2	15	40	77	123
85	2	13	36	69	110
90	2	12	32	62	99

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	2	15	44	86	140
100	2	16	44	87	141
110	2	16	45	88	143
120	2	17	46	90	144
130	3	17	47	91	146
140	3	18	48	91	147
150	3	18	48	92	148
160	3	19	49	93	149
170	3	19	49	94	150
180	3	19	50	95	151
190	4	20	50	95	152
200	4	20	51	96	153
210	4	20	51	97	153
220	4	20	52	97	154
230	4	21	52	98	155
240	4	21	53	98	156
250	4	21	53	99	156
260	4	21	53	100	157

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	15	41	78	126
20	3	17	46	89	143
25	3	18	48	92	147
30	3	18	48	92	147
35	3	18	48	92	147
40	3	18	48	92	147
45	3	17	45	87	139
50	3	16	42	81	130
55	2	15	39	75	120
60	2	13	36	69	110
65	2	12	32	62	99
70	2	11	29	56	89
75	2	10	26	50	80
80	1	9	23	45	72
85	1	8	21	40	64
90	1	7	19	36	58

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