Seated Dumbbell Curl Standards (lb)

The average Seated Dumbbell Curl is 45 lb for men and 26 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Seated Dumbbell Curl strength standards are based on 64,291 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Seated Dumbbell Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	20 lb
Novice	31 lb
Intermediate	45 lb
Advanced	62 lb
Elite	81 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.25x
Advanced	0.35x
Elite	0.50x

How much should I be able to Seated Dumbbell Curl? (lb)

What is the average Seated Dumbbell Curl? The average Seated Dumbbell Curl weight for a male lifter is 45 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Seated Dumbbell Curl? Male beginners should aim to lift 20 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	21	32	46	61
120	14	23	34	49	65
130	15	25	37	52	68
140	17	26	39	54	71
150	18	28	41	57	74
160	20	30	43	59	77
170	21	32	45	62	80
180	22	33	47	64	82
190	23	35	49	66	85
200	25	36	51	68	87
210	26	38	53	70	89
220	27	39	55	72	91
230	28	41	56	74	94
240	29	42	58	76	96
250	31	43	59	78	98
260	32	45	61	80	100
270	33	46	62	81	101
280	34	47	64	83	103
290	35	49	65	84	105
300	36	50	67	86	107
310	37	51	68	88	109

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	26	39	53	69
20	19	30	44	61	79
25	20	31	45	62	81
30	20	31	45	62	81
35	20	31	45	62	81
40	20	31	45	62	81
45	19	29	43	59	77
50	17	27	40	55	72
55	16	25	37	51	66
60	15	23	34	47	61
65	13	21	31	42	55
70	12	19	27	38	49
75	11	17	25	34	44
80	10	15	22	30	40
85	9	13	20	27	36
90	8	12	18	24	32

How many sets and reps of Seated Dumbbell Curl should I do?

These are the most popular Seated Dumbbell Curl workouts done by male lifters:

3x10 26%

3x12 10%

3x8 8%

4x10 6%

4x8 5%

2x10 4%

3x15 4%

4x12 4%

2x12 3%

4x15 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	245
2	3	12	10%	99
3	3	8	8%	77
4	4	10	6%	59
5	4	8	5%	49
6	2	10	4%	41
7	3	15	4%	40
8	4	12	4%	37
9	2	12	3%	27
10	4	15	2%	23

Female

Female Seated Dumbbell Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	11 lb
Novice	17 lb
Intermediate	26 lb
Advanced	36 lb
Elite	47 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.10x
Intermediate	0.20x
Advanced	0.25x
Elite	0.35x

How much should I be able to Seated Dumbbell Curl? (lb)

What is the average Seated Dumbbell Curl? The average Seated Dumbbell Curl weight for a female lifter is 26 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Seated Dumbbell Curl? Female beginners should aim to lift 11 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	11	18	25	34
100	8	13	19	27	36
110	9	14	21	29	39
120	10	15	22	31	41
130	11	16	24	33	43
140	11	18	25	34	44
150	12	19	27	36	46
160	13	20	28	37	48
170	14	21	29	39	49
180	15	22	30	40	51
190	16	23	31	41	52
200	16	24	32	43	54
210	17	25	34	44	55
220	18	25	35	45	57
230	19	26	36	46	58
240	19	27	37	47	59
250	20	28	37	48	60
260	21	29	38	49	61

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	15	22	30	40
20	11	17	25	35	45
25	11	17	26	36	47
30	11	17	26	36	47
35	11	17	26	36	47
40	11	17	26	36	47
45	10	16	24	34	44
50	10	15	23	32	41
55	9	14	21	29	38
60	8	13	19	27	35
65	7	12	17	24	32
70	7	11	16	22	28
75	6	9	14	19	25
80	5	8	13	17	23
85	5	8	11	16	20
90	4	7	10	14	18

How many sets and reps of Seated Dumbbell Curl should I do?

These are the most popular Seated Dumbbell Curl workouts done by female lifters:

3x10 20%

3x12 17%

4x10 9%

3x8 9%

3x15 9%

5x10 5%

2x10 4%

4x12 4%

4x8 3%

3x6 2%

2x20 2%

4x15 2%

2x8 2%

6x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	23
2	3	12	17%	20
3	4	10	9%	11
4	3	8	9%	10
4	3	15	9%	10
6	5	10	5%	6
7	2	10	4%	5
7	4	12	4%	5
9	4	8	3%	4
10	3	6	2%	2
10	2	20	2%	2
10	4	15	2%	2
10	2	8	2%	2
10	6	6	2%	2

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 Seated Dumbbell Curl strength standards

Strength Level analysed 9,855 qualifying results from 64,291 community lifts to produce our Seated Dumbbell Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	64,291
Qualifying results	9,855
Male results	9,276
Female results	579
Data start	22 October 2020
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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	21	32	46	61
120	14	23	34	49	65
130	15	25	37	52	68
140	17	26	39	54	71
150	18	28	41	57	74
160	20	30	43	59	77
170	21	32	45	62	80
180	22	33	47	64	82
190	23	35	49	66	85
200	25	36	51	68	87
210	26	38	53	70	89
220	27	39	55	72	91
230	28	41	56	74	94
240	29	42	58	76	96
250	31	43	59	78	98
260	32	45	61	80	100
270	33	46	62	81	101
280	34	47	64	83	103
290	35	49	65	84	105
300	36	50	67	86	107
310	37	51	68	88	109

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	26	39	53	69
20	19	30	44	61	79
25	20	31	45	62	81
30	20	31	45	62	81
35	20	31	45	62	81
40	20	31	45	62	81
45	19	29	43	59	77
50	17	27	40	55	72
55	16	25	37	51	66
60	15	23	34	47	61
65	13	21	31	42	55
70	12	19	27	38	49
75	11	17	25	34	44
80	10	15	22	30	40
85	9	13	20	27	36
90	8	12	18	24	32

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	245
2	3	12	10%	99
3	3	8	8%	77
4	4	10	6%	59
5	4	8	5%	49
6	2	10	4%	41
7	3	15	4%	40
8	4	12	4%	37
9	2	12	3%	27
10	4	15	2%	23

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	11	18	25	34
100	8	13	19	27	36
110	9	14	21	29	39
120	10	15	22	31	41
130	11	16	24	33	43
140	11	18	25	34	44
150	12	19	27	36	46
160	13	20	28	37	48
170	14	21	29	39	49
180	15	22	30	40	51
190	16	23	31	41	52
200	16	24	32	43	54
210	17	25	34	44	55
220	18	25	35	45	57
230	19	26	36	46	58
240	19	27	37	47	59
250	20	28	37	48	60
260	21	29	38	49	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	15	22	30	40
20	11	17	25	35	45
25	11	17	26	36	47
30	11	17	26	36	47
35	11	17	26	36	47
40	11	17	26	36	47
45	10	16	24	34	44
50	10	15	23	32	41
55	9	14	21	29	38
60	8	13	19	27	35
65	7	12	17	24	32
70	7	11	16	22	28
75	6	9	14	19	25
80	5	8	13	17	23
85	5	8	11	16	20
90	4	7	10	14	18

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	23
2	3	12	17%	20
3	4	10	9%	11
4	3	8	9%	10
4	3	15	9%	10
6	5	10	5%	6
7	2	10	4%	5
7	4	12	4%	5
9	4	8	3%	4
10	3	6	2%	2
10	2	20	2%	2
10	4	15	2%	2
10	2	8	2%	2
10	6	6	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	21	32	46	61
120	14	23	34	49	65
130	15	25	37	52	68
140	17	26	39	54	71
150	18	28	41	57	74
160	20	30	43	59	77
170	21	32	45	62	80
180	22	33	47	64	82
190	23	35	49	66	85
200	25	36	51	68	87
210	26	38	53	70	89
220	27	39	55	72	91
230	28	41	56	74	94
240	29	42	58	76	96
250	31	43	59	78	98
260	32	45	61	80	100
270	33	46	62	81	101
280	34	47	64	83	103
290	35	49	65	84	105
300	36	50	67	86	107
310	37	51	68	88	109

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	26	39	53	69
20	19	30	44	61	79
25	20	31	45	62	81
30	20	31	45	62	81
35	20	31	45	62	81
40	20	31	45	62	81
45	19	29	43	59	77
50	17	27	40	55	72
55	16	25	37	51	66
60	15	23	34	47	61
65	13	21	31	42	55
70	12	19	27	38	49
75	11	17	25	34	44
80	10	15	22	30	40
85	9	13	20	27	36
90	8	12	18	24	32

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	245
2	3	12	10%	99
3	3	8	8%	77
4	4	10	6%	59
5	4	8	5%	49
6	2	10	4%	41
7	3	15	4%	40
8	4	12	4%	37
9	2	12	3%	27
10	4	15	2%	23

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	11	18	25	34
100	8	13	19	27	36
110	9	14	21	29	39
120	10	15	22	31	41
130	11	16	24	33	43
140	11	18	25	34	44
150	12	19	27	36	46
160	13	20	28	37	48
170	14	21	29	39	49
180	15	22	30	40	51
190	16	23	31	41	52
200	16	24	32	43	54
210	17	25	34	44	55
220	18	25	35	45	57
230	19	26	36	46	58
240	19	27	37	47	59
250	20	28	37	48	60
260	21	29	38	49	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	15	22	30	40
20	11	17	25	35	45
25	11	17	26	36	47
30	11	17	26	36	47
35	11	17	26	36	47
40	11	17	26	36	47
45	10	16	24	34	44
50	10	15	23	32	41
55	9	14	21	29	38
60	8	13	19	27	35
65	7	12	17	24	32
70	7	11	16	22	28
75	6	9	14	19	25
80	5	8	13	17	23
85	5	8	11	16	20
90	4	7	10	14	18

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	23
2	3	12	17%	20
3	4	10	9%	11
4	3	8	9%	10
4	3	15	9%	10
6	5	10	5%	6
7	2	10	4%	5
7	4	12	4%	5
9	4	8	3%	4
10	3	6	2%	2
10	2	20	2%	2
10	4	15	2%	2
10	2	8	2%	2
10	6	6	2%	2

Seated Dumbbell Curl Standards (lb)

Male

Male Seated Dumbbell Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Seated Dumbbell Curl? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Seated Dumbbell Curl should I do?

Female

Female Seated Dumbbell Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Seated Dumbbell Curl? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Seated Dumbbell Curl should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Seated Dumbbell Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	21	32	46	61
120	14	23	34	49	65
130	15	25	37	52	68
140	17	26	39	54	71
150	18	28	41	57	74
160	20	30	43	59	77
170	21	32	45	62	80
180	22	33	47	64	82
190	23	35	49	66	85
200	25	36	51	68	87
210	26	38	53	70	89
220	27	39	55	72	91
230	28	41	56	74	94
240	29	42	58	76	96
250	31	43	59	78	98
260	32	45	61	80	100
270	33	46	62	81	101
280	34	47	64	83	103
290	35	49	65	84	105
300	36	50	67	86	107
310	37	51	68	88	109

Age	Beg.	Nov.	Int.	Adv.	Elite
15	17	26	39	53	69
20	19	30	44	61	79
25	20	31	45	62	81
30	20	31	45	62	81
35	20	31	45	62	81
40	20	31	45	62	81
45	19	29	43	59	77
50	17	27	40	55	72
55	16	25	37	51	66
60	15	23	34	47	61
65	13	21	31	42	55
70	12	19	27	38	49
75	11	17	25	34	44
80	10	15	22	30	40
85	9	13	20	27	36
90	8	12	18	24	32

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	245
2	3	12	10%	99
3	3	8	8%	77
4	4	10	6%	59
5	4	8	5%	49
6	2	10	4%	41
7	3	15	4%	40
8	4	12	4%	37
9	2	12	3%	27
10	4	15	2%	23

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7	11	18	25	34
100	8	13	19	27	36
110	9	14	21	29	39
120	10	15	22	31	41
130	11	16	24	33	43
140	11	18	25	34	44
150	12	19	27	36	46
160	13	20	28	37	48
170	14	21	29	39	49
180	15	22	30	40	51
190	16	23	31	41	52
200	16	24	32	43	54
210	17	25	34	44	55
220	18	25	35	45	57
230	19	26	36	46	58
240	19	27	37	47	59
250	20	28	37	48	60
260	21	29	38	49	61

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	15	22	30	40
20	11	17	25	35	45
25	11	17	26	36	47
30	11	17	26	36	47
35	11	17	26	36	47
40	11	17	26	36	47
45	10	16	24	34	44
50	10	15	23	32	41
55	9	14	21	29	38
60	8	13	19	27	35
65	7	12	17	24	32
70	7	11	16	22	28
75	6	9	14	19	25
80	5	8	13	17	23
85	5	8	11	16	20
90	4	7	10	14	18

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	23
2	3	12	17%	20
3	4	10	9%	11
4	3	8	9%	10
4	3	15	9%	10
6	5	10	5%	6
7	2	10	4%	5
7	4	12	4%	5
9	4	8	3%	4
10	3	6	2%	2
10	2	20	2%	2
10	4	15	2%	2
10	2	8	2%	2
10	6	6	2%	2