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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Spider Curl standards are based on 17,000 lifts by Strength Level users

♂ Male
♀ Female

Male Spider Curl Standards (lb)

Strength Level	Weight
Beginner	36 lb
Novice	64 lb
Intermediate	102 lb
Advanced	148 lb
Elite	200 lb

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.60x
Advanced	0.85x
Elite	1.15x

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 102 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 36 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	34	61	94	133
120	20	40	68	103	144
130	24	45	74	111	154
140	27	50	81	119	163
150	31	55	87	127	172
160	35	60	94	135	181
170	39	65	100	142	189
180	42	70	105	149	197
190	46	74	111	155	205
200	50	79	117	162	212
210	53	83	122	168	219
220	57	88	127	174	226
230	60	92	132	180	233
240	63	96	137	186	240
250	67	100	142	192	246
260	70	104	147	197	253
270	73	108	152	203	259
280	76	112	156	208	265
290	79	116	161	213	270
300	83	119	165	218	276
310	86	123	169	223	282

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	55	87	126	170
20	35	62	99	144	195
25	36	64	102	148	200
30	36	64	102	148	200
35	36	64	102	148	200
40	36	64	102	148	200
45	34	61	96	140	190
50	32	57	91	132	178
55	30	53	84	122	165
60	27	48	76	111	150
65	25	44	69	100	136
70	22	39	62	90	122
75	20	35	55	81	109
80	18	31	50	72	97
85	16	28	44	65	87
90	14	25	40	58	79

Calculate Your Strength Level

Female Spider Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	14 lb
Novice	29 lb
Intermediate	52 lb
Advanced	81 lb
Elite	115 lb

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.55x
Elite	0.80x

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

What is the average Spider Curl? The average Spider Curl weight for a female lifter is 52 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Spider Curl? Female beginners should aim to lift 14 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	20	38	63	92
100	9	22	41	67	97
110	10	24	44	70	101
120	12	26	47	74	105
130	13	28	49	77	109
140	14	30	52	80	112
150	15	31	54	83	116
160	17	33	56	85	119
170	18	35	58	88	122
180	19	36	60	90	125
190	20	38	62	93	128
200	21	39	64	95	130
210	22	40	66	97	133
220	23	42	67	99	135
230	24	43	69	101	138
240	25	44	71	103	140
250	26	46	72	105	142
260	27	47	74	107	144

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	25	44	69	98
20	13	29	51	79	112
25	14	29	52	81	115
30	14	29	52	81	115
35	14	29	52	81	115
40	14	29	52	81	115
45	13	28	49	77	109
50	12	26	46	72	102
55	11	24	43	67	95
60	10	22	39	61	86
65	9	20	35	55	78
70	8	18	32	49	70
75	8	16	28	44	63
80	7	14	25	40	56
85	6	13	23	35	50
90	5	12	20	32	45

Calculate Your Strength Level

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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	16	34	61	94	133
120	20	40	68	103	144
130	24	45	74	111	154
140	27	50	81	119	163
150	31	55	87	127	172
160	35	60	94	135	181
170	39	65	100	142	189
180	42	70	105	149	197
190	46	74	111	155	205
200	50	79	117	162	212
210	53	83	122	168	219
220	57	88	127	174	226
230	60	92	132	180	233
240	63	96	137	186	240
250	67	100	142	192	246
260	70	104	147	197	253
270	73	108	152	203	259
280	76	112	156	208	265
290	79	116	161	213	270
300	83	119	165	218	276
310	86	123	169	223	282

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	55	87	126	170
20	35	62	99	144	195
25	36	64	102	148	200
30	36	64	102	148	200
35	36	64	102	148	200
40	36	64	102	148	200
45	34	61	96	140	190
50	32	57	91	132	178
55	30	53	84	122	165
60	27	48	76	111	150
65	25	44	69	100	136
70	22	39	62	90	122
75	20	35	55	81	109
80	18	31	50	72	97
85	16	28	44	65	87
90	14	25	40	58	79

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	20	38	63	92
100	9	22	41	67	97
110	10	24	44	70	101
120	12	26	47	74	105
130	13	28	49	77	109
140	14	30	52	80	112
150	15	31	54	83	116
160	17	33	56	85	119
170	18	35	58	88	122
180	19	36	60	90	125
190	20	38	62	93	128
200	21	39	64	95	130
210	22	40	66	97	133
220	23	42	67	99	135
230	24	43	69	101	138
240	25	44	71	103	140
250	26	46	72	105	142
260	27	47	74	107	144

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	25	44	69	98
20	13	29	51	79	112
25	14	29	52	81	115
30	14	29	52	81	115
35	14	29	52	81	115
40	14	29	52	81	115
45	13	28	49	77	109
50	12	26	46	72	102
55	11	24	43	67	95
60	10	22	39	61	86
65	9	20	35	55	78
70	8	18	32	49	70
75	8	16	28	44	63
80	7	14	25	40	56
85	6	13	23	35	50
90	5	12	20	32	45

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	34	61	94	133
120	20	40	68	103	144
130	24	45	74	111	154
140	27	50	81	119	163
150	31	55	87	127	172
160	35	60	94	135	181
170	39	65	100	142	189
180	42	70	105	149	197
190	46	74	111	155	205
200	50	79	117	162	212
210	53	83	122	168	219
220	57	88	127	174	226
230	60	92	132	180	233
240	63	96	137	186	240
250	67	100	142	192	246
260	70	104	147	197	253
270	73	108	152	203	259
280	76	112	156	208	265
290	79	116	161	213	270
300	83	119	165	218	276
310	86	123	169	223	282

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	55	87	126	170
20	35	62	99	144	195
25	36	64	102	148	200
30	36	64	102	148	200
35	36	64	102	148	200
40	36	64	102	148	200
45	34	61	96	140	190
50	32	57	91	132	178
55	30	53	84	122	165
60	27	48	76	111	150
65	25	44	69	100	136
70	22	39	62	90	122
75	20	35	55	81	109
80	18	31	50	72	97
85	16	28	44	65	87
90	14	25	40	58	79

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	20	38	63	92
100	9	22	41	67	97
110	10	24	44	70	101
120	12	26	47	74	105
130	13	28	49	77	109
140	14	30	52	80	112
150	15	31	54	83	116
160	17	33	56	85	119
170	18	35	58	88	122
180	19	36	60	90	125
190	20	38	62	93	128
200	21	39	64	95	130
210	22	40	66	97	133
220	23	42	67	99	135
230	24	43	69	101	138
240	25	44	71	103	140
250	26	46	72	105	142
260	27	47	74	107	144

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	25	44	69	98
20	13	29	51	79	112
25	14	29	52	81	115
30	14	29	52	81	115
35	14	29	52	81	115
40	14	29	52	81	115
45	13	28	49	77	109
50	12	26	46	72	102
55	11	24	43	67	95
60	10	22	39	61	86
65	9	20	35	55	78
70	8	18	32	49	70
75	8	16	28	44	63
80	7	14	25	40	56
85	6	13	23	35	50
90	5	12	20	32	45

BW	Beg.	Nov.	Int.	Adv.	Elite
110	16	34	61	94	133
120	20	40	68	103	144
130	24	45	74	111	154
140	27	50	81	119	163
150	31	55	87	127	172
160	35	60	94	135	181
170	39	65	100	142	189
180	42	70	105	149	197
190	46	74	111	155	205
200	50	79	117	162	212
210	53	83	122	168	219
220	57	88	127	174	226
230	60	92	132	180	233
240	63	96	137	186	240
250	67	100	142	192	246
260	70	104	147	197	253
270	73	108	152	203	259
280	76	112	156	208	265
290	79	116	161	213	270
300	83	119	165	218	276
310	86	123	169	223	282

Age	Beg.	Nov.	Int.	Adv.	Elite
15	31	55	87	126	170
20	35	62	99	144	195
25	36	64	102	148	200
30	36	64	102	148	200
35	36	64	102	148	200
40	36	64	102	148	200
45	34	61	96	140	190
50	32	57	91	132	178
55	30	53	84	122	165
60	27	48	76	111	150
65	25	44	69	100	136
70	22	39	62	90	122
75	20	35	55	81	109
80	18	31	50	72	97
85	16	28	44	65	87
90	14	25	40	58	79

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	20	38	63	92
100	9	22	41	67	97
110	10	24	44	70	101
120	12	26	47	74	105
130	13	28	49	77	109
140	14	30	52	80	112
150	15	31	54	83	116
160	17	33	56	85	119
170	18	35	58	88	122
180	19	36	60	90	125
190	20	38	62	93	128
200	21	39	64	95	130
210	22	40	66	97	133
220	23	42	67	99	135
230	24	43	69	101	138
240	25	44	71	103	140
250	26	46	72	105	142
260	27	47	74	107	144

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	25	44	69	98
20	13	29	51	79	112
25	14	29	52	81	115
30	14	29	52	81	115
35	14	29	52	81	115
40	14	29	52	81	115
45	13	28	49	77	109
50	12	26	46	72	102
55	11	24	43	67	95
60	10	22	39	61	86
65	9	20	35	55	78
70	8	18	32	49	70
75	8	16	28	44	63
80	7	14	25	40	56
85	6	13	23	35	50
90	5	12	20	32	45