Spider Curl

Spider Curl Standards

Measured in lb

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

Our community Spider Curl standards are based on 26,061 lifts by Strength Level users
Spider Curl

Male Spider Curl Standards (lb)

Entire Community

Strength LevelWeight
Beginner13 lb
Novice36 lb
Intermediate73 lb
Advanced122 lb
Elite181 lb

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

What is the average Spider Curl? The average Spider Curl weight for a male lifter is 73 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Spider Curl? Male beginners should aim to lift 13 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

BWBeg.Nov.Int.Adv.Elite
1104194685133
1206225192142
1307255698150
14092860104157
150113165110164
160133469115171
170143773121177
180164077126184
190184381131190
200204685136195
210224989140201
220235192145206
230255496149212
240275699154217
2502959102158222
2603061106162226
2703264109166231
2803466112170236
2903569115173240
3003771118177244
3103973121180248

How many sets and reps of Spider Curl should I do?

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

3x10 18%
3x12 10%
3x15 7%
3x8 5%
4x10 5%

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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.