Seated Dumbbell Curl Standards

Measured in lb

Seated Dumbbell Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Seated Dumbbell Curl standards are based on 6,000 lifts by Strength Level users

♂ Male
♀ Female

Male Seated Dumbbell Curl Standards (lb)

Strength Level	Weight
Beginner	17 lb
Novice	30 lb
Intermediate	49 lb
Advanced	72 lb
Elite	98 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.30x
Advanced	0.40x
Elite	0.55x

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 49 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 17 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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	18	32	50	71
120	10	21	35	54	75
130	12	23	38	57	80
140	13	25	41	61	84
150	15	27	44	64	87
160	16	29	46	67	91
170	18	31	49	70	94
180	19	33	51	73	98
190	21	35	53	76	101
200	22	37	56	79	104
210	24	38	58	81	107
220	25	40	60	84	110
230	26	42	62	86	113
240	28	44	64	88	115
250	29	45	66	91	118
260	30	47	68	93	121
270	31	48	70	95	123
280	33	50	72	97	125
290	34	51	73	99	128
300	35	53	75	101	130
310	36	54	77	103	132

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	26	42	61	83
20	16	30	48	70	95
25	17	30	49	72	98
30	17	30	49	72	98
35	17	30	49	72	98
40	17	30	49	72	98
45	16	29	46	68	93
50	15	27	44	64	87
55	14	25	40	59	81
60	13	23	37	54	73
65	11	21	33	49	66
70	10	19	30	44	60
75	9	17	27	39	53
80	8	15	24	35	48
85	7	13	21	31	43
90	7	12	19	28	38

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 30%

3x12 14%

3x8 7%

2x10 6%

4x10 6%

3x15 4%

4x8 3%

4x15 2%

2x12 2%

4x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	133
2	3	12	14%	60
3	3	8	7%	29
4	2	10	6%	27
5	4	10	6%	25
6	3	15	4%	17
7	4	8	3%	11
8	4	15	2%	10
8	2	12	2%	10
10	4	12	2%	9

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Female Seated Dumbbell Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	9 lb
Novice	17 lb
Intermediate	29 lb
Advanced	43 lb
Elite	59 lb

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.30x
Elite	0.40x

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 29 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 9 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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	20	32	45
100	6	13	22	34	48
110	7	14	24	36	51
120	8	15	25	38	53
130	9	16	27	40	55
140	10	18	28	42	57
150	10	19	30	44	59
160	11	20	31	45	61
170	12	21	33	47	63
180	13	22	34	48	65
190	14	23	35	50	66
200	14	24	36	51	68
210	15	25	37	53	70
220	16	25	38	54	71
230	16	26	39	55	72
240	17	27	40	56	74
250	18	28	41	57	75
260	18	29	42	59	76

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	25	37	50
20	9	17	28	42	58
25	9	17	29	43	59
30	9	17	29	43	59
35	9	17	29	43	59
40	9	17	29	43	59
45	9	17	27	41	56
50	8	16	26	38	53
55	8	14	24	35	49
60	7	13	22	32	45
65	6	12	20	29	40
70	6	11	18	26	36
75	5	10	16	23	32
80	5	9	14	21	29
85	4	8	13	19	26
90	4	7	11	17	23

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 26%

3x12 15%

3x8 7%

4x10 7%

2x10 7%

3x7 4%

3x5 4%

3x15 4%

5x15 4%

3x16 4%

4x16 4%

4x12 4%

4x8 4%

3x6 4%

6x12 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	7
2	3	12	15%	4
3	3	8	7%	2
3	4	10	7%	2
3	2	10	7%	2
6	3	7	4%	1
6	3	5	4%	1
6	3	15	4%	1
6	5	15	4%	1
6	3	16	4%	1
6	4	16	4%	1
6	4	12	4%	1
6	4	8	4%	1
6	3	6	4%	1
6	6	12	4%	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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	18	32	50	71
120	10	21	35	54	75
130	12	23	38	57	80
140	13	25	41	61	84
150	15	27	44	64	87
160	16	29	46	67	91
170	18	31	49	70	94
180	19	33	51	73	98
190	21	35	53	76	101
200	22	37	56	79	104
210	24	38	58	81	107
220	25	40	60	84	110
230	26	42	62	86	113
240	28	44	64	88	115
250	29	45	66	91	118
260	30	47	68	93	121
270	31	48	70	95	123
280	33	50	72	97	125
290	34	51	73	99	128
300	35	53	75	101	130
310	36	54	77	103	132

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	26	42	61	83
20	16	30	48	70	95
25	17	30	49	72	98
30	17	30	49	72	98
35	17	30	49	72	98
40	17	30	49	72	98
45	16	29	46	68	93
50	15	27	44	64	87
55	14	25	40	59	81
60	13	23	37	54	73
65	11	21	33	49	66
70	10	19	30	44	60
75	9	17	27	39	53
80	8	15	24	35	48
85	7	13	21	31	43
90	7	12	19	28	38

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	133
2	3	12	14%	60
3	3	8	7%	29
4	2	10	6%	27
5	4	10	6%	25
6	3	15	4%	17
7	4	8	3%	11
8	4	15	2%	10
8	2	12	2%	10
10	4	12	2%	9

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	20	32	45
100	6	13	22	34	48
110	7	14	24	36	51
120	8	15	25	38	53
130	9	16	27	40	55
140	10	18	28	42	57
150	10	19	30	44	59
160	11	20	31	45	61
170	12	21	33	47	63
180	13	22	34	48	65
190	14	23	35	50	66
200	14	24	36	51	68
210	15	25	37	53	70
220	16	25	38	54	71
230	16	26	39	55	72
240	17	27	40	56	74
250	18	28	41	57	75
260	18	29	42	59	76

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	25	37	50
20	9	17	28	42	58
25	9	17	29	43	59
30	9	17	29	43	59
35	9	17	29	43	59
40	9	17	29	43	59
45	9	17	27	41	56
50	8	16	26	38	53
55	8	14	24	35	49
60	7	13	22	32	45
65	6	12	20	29	40
70	6	11	18	26	36
75	5	10	16	23	32
80	5	9	14	21	29
85	4	8	13	19	26
90	4	7	11	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	7
2	3	12	15%	4
3	3	8	7%	2
3	4	10	7%	2
3	2	10	7%	2
6	3	7	4%	1
6	3	5	4%	1
6	3	15	4%	1
6	5	15	4%	1
6	3	16	4%	1
6	4	16	4%	1
6	4	12	4%	1
6	4	8	4%	1
6	3	6	4%	1
6	6	12	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	18	32	50	71
120	10	21	35	54	75
130	12	23	38	57	80
140	13	25	41	61	84
150	15	27	44	64	87
160	16	29	46	67	91
170	18	31	49	70	94
180	19	33	51	73	98
190	21	35	53	76	101
200	22	37	56	79	104
210	24	38	58	81	107
220	25	40	60	84	110
230	26	42	62	86	113
240	28	44	64	88	115
250	29	45	66	91	118
260	30	47	68	93	121
270	31	48	70	95	123
280	33	50	72	97	125
290	34	51	73	99	128
300	35	53	75	101	130
310	36	54	77	103	132

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	26	42	61	83
20	16	30	48	70	95
25	17	30	49	72	98
30	17	30	49	72	98
35	17	30	49	72	98
40	17	30	49	72	98
45	16	29	46	68	93
50	15	27	44	64	87
55	14	25	40	59	81
60	13	23	37	54	73
65	11	21	33	49	66
70	10	19	30	44	60
75	9	17	27	39	53
80	8	15	24	35	48
85	7	13	21	31	43
90	7	12	19	28	38

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	133
2	3	12	14%	60
3	3	8	7%	29
4	2	10	6%	27
5	4	10	6%	25
6	3	15	4%	17
7	4	8	3%	11
8	4	15	2%	10
8	2	12	2%	10
10	4	12	2%	9

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	20	32	45
100	6	13	22	34	48
110	7	14	24	36	51
120	8	15	25	38	53
130	9	16	27	40	55
140	10	18	28	42	57
150	10	19	30	44	59
160	11	20	31	45	61
170	12	21	33	47	63
180	13	22	34	48	65
190	14	23	35	50	66
200	14	24	36	51	68
210	15	25	37	53	70
220	16	25	38	54	71
230	16	26	39	55	72
240	17	27	40	56	74
250	18	28	41	57	75
260	18	29	42	59	76

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	25	37	50
20	9	17	28	42	58
25	9	17	29	43	59
30	9	17	29	43	59
35	9	17	29	43	59
40	9	17	29	43	59
45	9	17	27	41	56
50	8	16	26	38	53
55	8	14	24	35	49
60	7	13	22	32	45
65	6	12	20	29	40
70	6	11	18	26	36
75	5	10	16	23	32
80	5	9	14	21	29
85	4	8	13	19	26
90	4	7	11	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	7
2	3	12	15%	4
3	3	8	7%	2
3	4	10	7%	2
3	2	10	7%	2
6	3	7	4%	1
6	3	5	4%	1
6	3	15	4%	1
6	5	15	4%	1
6	3	16	4%	1
6	4	16	4%	1
6	4	12	4%	1
6	4	8	4%	1
6	3	6	4%	1
6	6	12	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	9	18	32	50	71
120	10	21	35	54	75
130	12	23	38	57	80
140	13	25	41	61	84
150	15	27	44	64	87
160	16	29	46	67	91
170	18	31	49	70	94
180	19	33	51	73	98
190	21	35	53	76	101
200	22	37	56	79	104
210	24	38	58	81	107
220	25	40	60	84	110
230	26	42	62	86	113
240	28	44	64	88	115
250	29	45	66	91	118
260	30	47	68	93	121
270	31	48	70	95	123
280	33	50	72	97	125
290	34	51	73	99	128
300	35	53	75	101	130
310	36	54	77	103	132

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	26	42	61	83
20	16	30	48	70	95
25	17	30	49	72	98
30	17	30	49	72	98
35	17	30	49	72	98
40	17	30	49	72	98
45	16	29	46	68	93
50	15	27	44	64	87
55	14	25	40	59	81
60	13	23	37	54	73
65	11	21	33	49	66
70	10	19	30	44	60
75	9	17	27	39	53
80	8	15	24	35	48
85	7	13	21	31	43
90	7	12	19	28	38

Rank	Sets	Reps	Percent	Workouts
1	3	10	30%	133
2	3	12	14%	60
3	3	8	7%	29
4	2	10	6%	27
5	4	10	6%	25
6	3	15	4%	17
7	4	8	3%	11
8	4	15	2%	10
8	2	12	2%	10
10	4	12	2%	9

BW	Beg.	Nov.	Int.	Adv.	Elite
90	5	11	20	32	45
100	6	13	22	34	48
110	7	14	24	36	51
120	8	15	25	38	53
130	9	16	27	40	55
140	10	18	28	42	57
150	10	19	30	44	59
160	11	20	31	45	61
170	12	21	33	47	63
180	13	22	34	48	65
190	14	23	35	50	66
200	14	24	36	51	68
210	15	25	37	53	70
220	16	25	38	54	71
230	16	26	39	55	72
240	17	27	40	56	74
250	18	28	41	57	75
260	18	29	42	59	76

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	15	25	37	50
20	9	17	28	42	58
25	9	17	29	43	59
30	9	17	29	43	59
35	9	17	29	43	59
40	9	17	29	43	59
45	9	17	27	41	56
50	8	16	26	38	53
55	8	14	24	35	49
60	7	13	22	32	45
65	6	12	20	29	40
70	6	11	18	26	36
75	5	10	16	23	32
80	5	9	14	21	29
85	4	8	13	19	26
90	4	7	11	17	23

Rank	Sets	Reps	Percent	Workouts
1	3	10	26%	7
2	3	12	15%	4
3	3	8	7%	2
3	4	10	7%	2
3	2	10	7%	2
6	3	7	4%	1
6	3	5	4%	1
6	3	15	4%	1
6	5	15	4%	1
6	3	16	4%	1
6	4	16	4%	1
6	4	12	4%	1
6	4	8	4%	1
6	3	6	4%	1
6	6	12	4%	1