Seated Dumbbell Curl Standards

Measured in kg

Seated Dumbbell 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 Seated Dumbbell Curl standards are based on 26,787 lifts by Strength Level users

Male
Female

Male

Male Seated Dumbbell Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	8 kg
Novice	14 kg
Intermediate	22 kg
Advanced	33 kg
Elite	44 kg

Bodyweight Ratio

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? (kg)

What is the average Seated Dumbbell Curl? The average Seated Dumbbell Curl weight for a male lifter is 22 kg (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 8 kg (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
50	4	8	15	23	32
55	5	9	16	25	34
60	6	11	18	26	36
65	6	12	19	28	38
70	7	13	20	30	40
75	8	14	22	31	42
80	9	15	23	33	44
85	9	16	24	34	45
90	10	17	25	35	47
95	11	17	26	37	48
100	11	18	27	38	50
105	12	19	28	39	51
110	13	20	29	40	53
115	13	21	30	42	54
120	14	22	31	43	55
125	15	22	32	44	56
130	15	23	33	45	58
135	16	24	34	46	59
140	16	24	35	47	60

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	19	28	38
20	7	13	22	32	43
25	8	14	22	33	44
30	8	14	22	33	44
35	8	14	22	33	44
40	8	14	22	33	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	37
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	22
85	3	6	10	14	19
90	3	5	9	13	17

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

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Female

Female Seated Dumbbell Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	4 kg
Novice	8 kg
Intermediate	13 kg
Advanced	20 kg
Elite	27 kg

Bodyweight Ratio

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? (kg)

What is the average Seated Dumbbell Curl? The average Seated Dumbbell 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 Seated Dumbbell Curl? Female beginners should aim to lift 4 kg (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
40	2	5	9	14	20
45	3	6	10	15	22
50	3	6	11	16	23
55	4	7	12	17	24
60	4	8	12	18	25
65	4	8	13	19	26
70	5	9	14	20	27
75	5	9	14	21	28
80	6	10	15	22	29
85	6	10	16	22	30
90	6	11	16	23	31
95	7	11	17	24	32
100	7	12	17	24	32
105	7	12	18	25	33
110	8	12	18	26	34
115	8	13	19	26	34
120	8	13	19	27	35

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	17	23
20	4	8	13	19	26
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	12	19	25
50	4	7	12	17	24
55	3	7	11	16	22
60	3	6	10	15	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	15
80	2	4	6	10	13
85	2	3	6	9	12
90	2	3	5	8	11

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

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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

Seated Dumbbell Curl (EN)
Curls sitzend mit Kurzhantel (DE)
Curl con mancuernas sentado (ES)
Uginanie przedramion z hantlami siedząc (PL)
Curl con Manubri da Seduti (IT)
Rosca sentada com halteres (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	8	15	23	32
55	5	9	16	25	34
60	6	11	18	26	36
65	6	12	19	28	38
70	7	13	20	30	40
75	8	14	22	31	42
80	9	15	23	33	44
85	9	16	24	34	45
90	10	17	25	35	47
95	11	17	26	37	48
100	11	18	27	38	50
105	12	19	28	39	51
110	13	20	29	40	53
115	13	21	30	42	54
120	14	22	31	43	55
125	15	22	32	44	56
130	15	23	33	45	58
135	16	24	34	46	59
140	16	24	35	47	60

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	19	28	38
20	7	13	22	32	43
25	8	14	22	33	44
30	8	14	22	33	44
35	8	14	22	33	44
40	8	14	22	33	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	37
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	22
85	3	6	10	14	19
90	3	5	9	13	17

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
40	2	5	9	14	20
45	3	6	10	15	22
50	3	6	11	16	23
55	4	7	12	17	24
60	4	8	12	18	25
65	4	8	13	19	26
70	5	9	14	20	27
75	5	9	14	21	28
80	6	10	15	22	29
85	6	10	16	22	30
90	6	11	16	23	31
95	7	11	17	24	32
100	7	12	17	24	32
105	7	12	18	25	33
110	8	12	18	26	34
115	8	13	19	26	34
120	8	13	19	27	35

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	17	23
20	4	8	13	19	26
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	12	19	25
50	4	7	12	17	24
55	3	7	11	16	22
60	3	6	10	15	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	15
80	2	4	6	10	13
85	2	3	6	9	12
90	2	3	5	8	11

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
50	4	8	15	23	32
55	5	9	16	25	34
60	6	11	18	26	36
65	6	12	19	28	38
70	7	13	20	30	40
75	8	14	22	31	42
80	9	15	23	33	44
85	9	16	24	34	45
90	10	17	25	35	47
95	11	17	26	37	48
100	11	18	27	38	50
105	12	19	28	39	51
110	13	20	29	40	53
115	13	21	30	42	54
120	14	22	31	43	55
125	15	22	32	44	56
130	15	23	33	45	58
135	16	24	34	46	59
140	16	24	35	47	60

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	19	28	38
20	7	13	22	32	43
25	8	14	22	33	44
30	8	14	22	33	44
35	8	14	22	33	44
40	8	14	22	33	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	37
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	22
85	3	6	10	14	19
90	3	5	9	13	17

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
40	2	5	9	14	20
45	3	6	10	15	22
50	3	6	11	16	23
55	4	7	12	17	24
60	4	8	12	18	25
65	4	8	13	19	26
70	5	9	14	20	27
75	5	9	14	21	28
80	6	10	15	22	29
85	6	10	16	22	30
90	6	11	16	23	31
95	7	11	17	24	32
100	7	12	17	24	32
105	7	12	18	25	33
110	8	12	18	26	34
115	8	13	19	26	34
120	8	13	19	27	35

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	17	23
20	4	8	13	19	26
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	12	19	25
50	4	7	12	17	24
55	3	7	11	16	22
60	3	6	10	15	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	15
80	2	4	6	10	13
85	2	3	6	9	12
90	2	3	5	8	11

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
50	4	8	15	23	32
55	5	9	16	25	34
60	6	11	18	26	36
65	6	12	19	28	38
70	7	13	20	30	40
75	8	14	22	31	42
80	9	15	23	33	44
85	9	16	24	34	45
90	10	17	25	35	47
95	11	17	26	37	48
100	11	18	27	38	50
105	12	19	28	39	51
110	13	20	29	40	53
115	13	21	30	42	54
120	14	22	31	43	55
125	15	22	32	44	56
130	15	23	33	45	58
135	16	24	34	46	59
140	16	24	35	47	60

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	12	19	28	38
20	7	13	22	32	43
25	8	14	22	33	44
30	8	14	22	33	44
35	8	14	22	33	44
40	8	14	22	33	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	37
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	22
85	3	6	10	14	19
90	3	5	9	13	17

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
40	2	5	9	14	20
45	3	6	10	15	22
50	3	6	11	16	23
55	4	7	12	17	24
60	4	8	12	18	25
65	4	8	13	19	26
70	5	9	14	20	27
75	5	9	14	21	28
80	6	10	15	22	29
85	6	10	16	22	30
90	6	11	16	23	31
95	7	11	17	24	32
100	7	12	17	24	32
105	7	12	18	25	33
110	8	12	18	26	34
115	8	13	19	26	34
120	8	13	19	27	35

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	11	17	23
20	4	8	13	19	26
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	12	19	25
50	4	7	12	17	24
55	3	7	11	16	22
60	3	6	10	15	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	15
80	2	4	6	10	13
85	2	3	6	9	12
90	2	3	5	8	11

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