Seated Dumbbell Curl Standards (kg)

The average Seated Dumbbell Curl is 20 kg for men and 12 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	9 kg
Novice	14 kg
Intermediate	20 kg
Advanced	28 kg
Elite	37 kg

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? (kg)

What is the average Seated Dumbbell Curl? The average Seated Dumbbell Curl weight for a male lifter is 20 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 9 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	6	9	15	21	28
55	6	10	16	22	30
60	7	11	17	24	31
65	8	12	18	25	33
70	8	13	19	26	34
75	9	14	20	27	36
80	10	15	21	29	37
85	11	16	22	30	38
90	11	16	23	31	39
95	12	17	24	32	40
100	12	18	25	33	42
105	13	19	26	34	43
110	14	19	26	35	44
115	14	20	27	36	45
120	15	21	28	36	46
125	15	21	29	37	46
130	16	22	29	38	47
135	16	22	30	39	48
140	17	23	31	40	49

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	12	17	24	31
20	9	14	20	28	36
25	9	14	20	28	37
30	9	14	20	28	37
35	9	14	20	28	37
40	9	14	20	28	37
45	8	13	19	27	35
50	8	12	18	25	33
55	7	11	17	23	30
60	7	10	15	21	28
65	6	9	14	19	25
70	5	8	12	17	22
75	5	8	11	15	20
80	4	7	10	14	18
85	4	6	9	12	16
90	3	5	8	11	14

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	5 kg
Novice	8 kg
Intermediate	12 kg
Advanced	16 kg
Elite	21 kg

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? (kg)

What is the average Seated Dumbbell Curl? The average Seated Dumbbell Curl weight for a female lifter is 12 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 5 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	3	5	8	11	15
45	3	6	9	12	16
50	4	6	10	13	18
55	4	7	10	14	19
60	5	8	11	15	20
65	5	8	12	16	20
70	6	9	12	17	21
75	6	9	13	17	22
80	7	10	14	18	23
85	7	10	14	19	24
90	7	11	15	19	24
95	8	11	15	20	25
100	8	12	16	21	26
105	9	12	16	21	26
110	9	12	17	22	27
115	9	13	17	22	28
120	10	13	18	23	28

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	10	14	18
20	5	8	11	16	21
25	5	8	12	16	21
30	5	8	12	16	21
35	5	8	12	16	21
40	5	8	12	16	21
45	5	7	11	15	20
50	4	7	10	14	19
55	4	6	10	13	17
60	4	6	9	12	16
65	3	5	8	11	14
70	3	5	7	10	13
75	3	4	6	9	12
80	2	4	6	8	10
85	2	3	5	7	9
90	2	3	5	6	8

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
50	6	9	15	21	28
55	6	10	16	22	30
60	7	11	17	24	31
65	8	12	18	25	33
70	8	13	19	26	34
75	9	14	20	27	36
80	10	15	21	29	37
85	11	16	22	30	38
90	11	16	23	31	39
95	12	17	24	32	40
100	12	18	25	33	42
105	13	19	26	34	43
110	14	19	26	35	44
115	14	20	27	36	45
120	15	21	28	36	46
125	15	21	29	37	46
130	16	22	29	38	47
135	16	22	30	39	48
140	17	23	31	40	49

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	12	17	24	31
20	9	14	20	28	36
25	9	14	20	28	37
30	9	14	20	28	37
35	9	14	20	28	37
40	9	14	20	28	37
45	8	13	19	27	35
50	8	12	18	25	33
55	7	11	17	23	30
60	7	10	15	21	28
65	6	9	14	19	25
70	5	8	12	17	22
75	5	8	11	15	20
80	4	7	10	14	18
85	4	6	9	12	16
90	3	5	8	11	14

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	10	14	18
20	5	8	11	16	21
25	5	8	12	16	21
30	5	8	12	16	21
35	5	8	12	16	21
40	5	8	12	16	21
45	5	7	11	15	20
50	4	7	10	14	19
55	4	6	10	13	17
60	4	6	9	12	16
65	3	5	8	11	14
70	3	5	7	10	13
75	3	4	6	9	12
80	2	4	6	8	10
85	2	3	5	7	9
90	2	3	5	6	8

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	6	9	15	21	28
55	6	10	16	22	30
60	7	11	17	24	31
65	8	12	18	25	33
70	8	13	19	26	34
75	9	14	20	27	36
80	10	15	21	29	37
85	11	16	22	30	38
90	11	16	23	31	39
95	12	17	24	32	40
100	12	18	25	33	42
105	13	19	26	34	43
110	14	19	26	35	44
115	14	20	27	36	45
120	15	21	28	36	46
125	15	21	29	37	46
130	16	22	29	38	47
135	16	22	30	39	48
140	17	23	31	40	49

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	12	17	24	31
20	9	14	20	28	36
25	9	14	20	28	37
30	9	14	20	28	37
35	9	14	20	28	37
40	9	14	20	28	37
45	8	13	19	27	35
50	8	12	18	25	33
55	7	11	17	23	30
60	7	10	15	21	28
65	6	9	14	19	25
70	5	8	12	17	22
75	5	8	11	15	20
80	4	7	10	14	18
85	4	6	9	12	16
90	3	5	8	11	14

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	10	14	18
20	5	8	11	16	21
25	5	8	12	16	21
30	5	8	12	16	21
35	5	8	12	16	21
40	5	8	12	16	21
45	5	7	11	15	20
50	4	7	10	14	19
55	4	6	10	13	17
60	4	6	9	12	16
65	3	5	8	11	14
70	3	5	7	10	13
75	3	4	6	9	12
80	2	4	6	8	10
85	2	3	5	7	9
90	2	3	5	6	8

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 (kg)

Male

Male Seated Dumbbell Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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 (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	6	9	15	21	28
55	6	10	16	22	30
60	7	11	17	24	31
65	8	12	18	25	33
70	8	13	19	26	34
75	9	14	20	27	36
80	10	15	21	29	37
85	11	16	22	30	38
90	11	16	23	31	39
95	12	17	24	32	40
100	12	18	25	33	42
105	13	19	26	34	43
110	14	19	26	35	44
115	14	20	27	36	45
120	15	21	28	36	46
125	15	21	29	37	46
130	16	22	29	38	47
135	16	22	30	39	48
140	17	23	31	40	49

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	12	17	24	31
20	9	14	20	28	36
25	9	14	20	28	37
30	9	14	20	28	37
35	9	14	20	28	37
40	9	14	20	28	37
45	8	13	19	27	35
50	8	12	18	25	33
55	7	11	17	23	30
60	7	10	15	21	28
65	6	9	14	19	25
70	5	8	12	17	22
75	5	8	11	15	20
80	4	7	10	14	18
85	4	6	9	12	16
90	3	5	8	11	14

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

Age	Beg.	Nov.	Int.	Adv.	Elite
15	4	7	10	14	18
20	5	8	11	16	21
25	5	8	12	16	21
30	5	8	12	16	21
35	5	8	12	16	21
40	5	8	12	16	21
45	5	7	11	15	20
50	4	7	10	14	19
55	4	6	10	13	17
60	4	6	9	12	16
65	3	5	8	11	14
70	3	5	7	10	13
75	3	4	6	9	12
80	2	4	6	8	10
85	2	3	5	7	9
90	2	3	5	6	8

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