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 17,000 lifts by Strength Level users
Spider Curl

Male Spider Curl Standards (lb)

Entire Community

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

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

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lb
lb
years old

Female Spider Curl Standards (lb)

Entire Community

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

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

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lb
lb
years old

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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.