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

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Spider Curl standards are based on 58,271 lifts by Strength Level users

Male
Female

Male

Male Spider Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	23 lb
Novice	43 lb
Intermediate	71 lb
Advanced	106 lb
Elite	146 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.45x
Advanced	0.65x
Elite	0.90x

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 71 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 23 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	10	24	44	70	101
120	13	28	49	77	109
130	16	32	54	83	116
140	18	35	59	89	123
150	21	39	64	95	130
160	24	43	69	101	137
170	26	46	73	106	143
180	29	50	78	111	149
190	32	53	82	117	155
200	34	57	86	122	161
210	37	60	90	126	167
220	40	63	94	131	172
230	42	67	98	136	177
240	45	70	102	140	182
250	47	73	106	145	187
260	50	76	109	149	192
270	52	79	113	153	197
280	54	82	116	157	201
290	57	84	120	161	206
300	59	87	123	165	210
310	61	90	126	169	215

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	36	60	90	124
20	22	42	69	103	142
25	23	43	71	106	146
30	23	43	71	106	146
35	23	43	71	106	146
40	23	43	71	106	146
45	21	41	67	100	138
50	20	38	63	94	129
55	18	35	58	87	119
60	17	32	53	79	109
65	15	29	48	72	99
70	14	26	43	64	89
75	12	23	39	58	80
80	11	21	35	52	71
85	10	19	31	46	64
90	9	17	28	42	57

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%

4x12 4%

5x10 4%

4x8 4%

2x12 4%

2x20 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	72
2	3	12	10%	39
3	3	15	7%	26
4	3	8	5%	20
4	4	10	5%	20
6	4	12	4%	16
7	5	10	4%	15
7	4	8	4%	15
9	2	12	4%	14
9	2	20	4%	14

Calculate Your Strength Level

Female

Female Spider Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	16 lb
Novice	29 lb
Intermediate	46 lb
Advanced	68 lb
Elite	92 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.50x
Elite	0.65x

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 46 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 16 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	17	30	47	66
100	10	20	34	51	71
110	12	22	37	55	76
120	14	25	40	59	81
130	15	27	43	63	85
140	17	30	46	66	89
150	19	32	49	69	93
160	21	34	51	73	96
170	22	36	54	76	100
180	24	38	56	79	103
190	25	40	59	81	106
200	27	42	61	84	109
210	28	44	63	87	112
220	30	45	65	89	115
230	31	47	68	92	118
240	33	49	70	94	121
250	34	51	72	96	123
260	35	52	73	98	126

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	40	58	79
20	16	28	45	66	90
25	16	29	46	68	92
30	16	29	46	68	92
35	16	29	46	68	92
40	16	29	46	68	92
45	15	27	44	64	87
50	14	26	41	60	82
55	13	24	38	55	75
60	12	22	35	51	69
65	11	20	31	46	62
70	10	18	28	41	56
75	9	16	25	37	50
80	8	14	23	33	45
85	7	13	20	30	40
90	6	11	18	27	36

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

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

4x12 30%

3x10 20%

3x8 9%

2x20 9%

4x10 7%

3x12 7%

4x8 5%

4x6 5%

3x15 2%

5x15 2%

6x12 2%

2x15 2%

Rank	Sets	Reps	Percent	Workouts
1	4	12	30%	13
2	3	10	20%	9
3	3	8	9%	4
3	2	20	9%	4
5	4	10	7%	3
5	3	12	7%	3
7	4	8	5%	2
7	4	6	5%	2
9	3	15	2%	1
9	5	15	2%	1
9	6	12	2%	1
9	2	15	2%	1

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	10	24	44	70	101
120	13	28	49	77	109
130	16	32	54	83	116
140	18	35	59	89	123
150	21	39	64	95	130
160	24	43	69	101	137
170	26	46	73	106	143
180	29	50	78	111	149
190	32	53	82	117	155
200	34	57	86	122	161
210	37	60	90	126	167
220	40	63	94	131	172
230	42	67	98	136	177
240	45	70	102	140	182
250	47	73	106	145	187
260	50	76	109	149	192
270	52	79	113	153	197
280	54	82	116	157	201
290	57	84	120	161	206
300	59	87	123	165	210
310	61	90	126	169	215

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	36	60	90	124
20	22	42	69	103	142
25	23	43	71	106	146
30	23	43	71	106	146
35	23	43	71	106	146
40	23	43	71	106	146
45	21	41	67	100	138
50	20	38	63	94	129
55	18	35	58	87	119
60	17	32	53	79	109
65	15	29	48	72	99
70	14	26	43	64	89
75	12	23	39	58	80
80	11	21	35	52	71
85	10	19	31	46	64
90	9	17	28	42	57

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	72
2	3	12	10%	39
3	3	15	7%	26
4	3	8	5%	20
4	4	10	5%	20
6	4	12	4%	16
7	5	10	4%	15
7	4	8	4%	15
9	2	12	4%	14
9	2	20	4%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	17	30	47	66
100	10	20	34	51	71
110	12	22	37	55	76
120	14	25	40	59	81
130	15	27	43	63	85
140	17	30	46	66	89
150	19	32	49	69	93
160	21	34	51	73	96
170	22	36	54	76	100
180	24	38	56	79	103
190	25	40	59	81	106
200	27	42	61	84	109
210	28	44	63	87	112
220	30	45	65	89	115
230	31	47	68	92	118
240	33	49	70	94	121
250	34	51	72	96	123
260	35	52	73	98	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	40	58	79
20	16	28	45	66	90
25	16	29	46	68	92
30	16	29	46	68	92
35	16	29	46	68	92
40	16	29	46	68	92
45	15	27	44	64	87
50	14	26	41	60	82
55	13	24	38	55	75
60	12	22	35	51	69
65	11	20	31	46	62
70	10	18	28	41	56
75	9	16	25	37	50
80	8	14	23	33	45
85	7	13	20	30	40
90	6	11	18	27	36

Rank	Sets	Reps	Percent	Workouts
1	4	12	30%	13
2	3	10	20%	9
3	3	8	9%	4
3	2	20	9%	4
5	4	10	7%	3
5	3	12	7%	3
7	4	8	5%	2
7	4	6	5%	2
9	3	15	2%	1
9	5	15	2%	1
9	6	12	2%	1
9	2	15	2%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	10	24	44	70	101
120	13	28	49	77	109
130	16	32	54	83	116
140	18	35	59	89	123
150	21	39	64	95	130
160	24	43	69	101	137
170	26	46	73	106	143
180	29	50	78	111	149
190	32	53	82	117	155
200	34	57	86	122	161
210	37	60	90	126	167
220	40	63	94	131	172
230	42	67	98	136	177
240	45	70	102	140	182
250	47	73	106	145	187
260	50	76	109	149	192
270	52	79	113	153	197
280	54	82	116	157	201
290	57	84	120	161	206
300	59	87	123	165	210
310	61	90	126	169	215

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	36	60	90	124
20	22	42	69	103	142
25	23	43	71	106	146
30	23	43	71	106	146
35	23	43	71	106	146
40	23	43	71	106	146
45	21	41	67	100	138
50	20	38	63	94	129
55	18	35	58	87	119
60	17	32	53	79	109
65	15	29	48	72	99
70	14	26	43	64	89
75	12	23	39	58	80
80	11	21	35	52	71
85	10	19	31	46	64
90	9	17	28	42	57

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	72
2	3	12	10%	39
3	3	15	7%	26
4	3	8	5%	20
4	4	10	5%	20
6	4	12	4%	16
7	5	10	4%	15
7	4	8	4%	15
9	2	12	4%	14
9	2	20	4%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	17	30	47	66
100	10	20	34	51	71
110	12	22	37	55	76
120	14	25	40	59	81
130	15	27	43	63	85
140	17	30	46	66	89
150	19	32	49	69	93
160	21	34	51	73	96
170	22	36	54	76	100
180	24	38	56	79	103
190	25	40	59	81	106
200	27	42	61	84	109
210	28	44	63	87	112
220	30	45	65	89	115
230	31	47	68	92	118
240	33	49	70	94	121
250	34	51	72	96	123
260	35	52	73	98	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	40	58	79
20	16	28	45	66	90
25	16	29	46	68	92
30	16	29	46	68	92
35	16	29	46	68	92
40	16	29	46	68	92
45	15	27	44	64	87
50	14	26	41	60	82
55	13	24	38	55	75
60	12	22	35	51	69
65	11	20	31	46	62
70	10	18	28	41	56
75	9	16	25	37	50
80	8	14	23	33	45
85	7	13	20	30	40
90	6	11	18	27	36

Rank	Sets	Reps	Percent	Workouts
1	4	12	30%	13
2	3	10	20%	9
3	3	8	9%	4
3	2	20	9%	4
5	4	10	7%	3
5	3	12	7%	3
7	4	8	5%	2
7	4	6	5%	2
9	3	15	2%	1
9	5	15	2%	1
9	6	12	2%	1
9	2	15	2%	1

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.

Male

Male Spider Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Spider Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	10	24	44	70	101
120	13	28	49	77	109
130	16	32	54	83	116
140	18	35	59	89	123
150	21	39	64	95	130
160	24	43	69	101	137
170	26	46	73	106	143
180	29	50	78	111	149
190	32	53	82	117	155
200	34	57	86	122	161
210	37	60	90	126	167
220	40	63	94	131	172
230	42	67	98	136	177
240	45	70	102	140	182
250	47	73	106	145	187
260	50	76	109	149	192
270	52	79	113	153	197
280	54	82	116	157	201
290	57	84	120	161	206
300	59	87	123	165	210
310	61	90	126	169	215

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	36	60	90	124
20	22	42	69	103	142
25	23	43	71	106	146
30	23	43	71	106	146
35	23	43	71	106	146
40	23	43	71	106	146
45	21	41	67	100	138
50	20	38	63	94	129
55	18	35	58	87	119
60	17	32	53	79	109
65	15	29	48	72	99
70	14	26	43	64	89
75	12	23	39	58	80
80	11	21	35	52	71
85	10	19	31	46	64
90	9	17	28	42	57

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	72
2	3	12	10%	39
3	3	15	7%	26
4	3	8	5%	20
4	4	10	5%	20
6	4	12	4%	16
7	5	10	4%	15
7	4	8	4%	15
9	2	12	4%	14
9	2	20	4%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
90	8	17	30	47	66
100	10	20	34	51	71
110	12	22	37	55	76
120	14	25	40	59	81
130	15	27	43	63	85
140	17	30	46	66	89
150	19	32	49	69	93
160	21	34	51	73	96
170	22	36	54	76	100
180	24	38	56	79	103
190	25	40	59	81	106
200	27	42	61	84	109
210	28	44	63	87	112
220	30	45	65	89	115
230	31	47	68	92	118
240	33	49	70	94	121
250	34	51	72	96	123
260	35	52	73	98	126

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	25	40	58	79
20	16	28	45	66	90
25	16	29	46	68	92
30	16	29	46	68	92
35	16	29	46	68	92
40	16	29	46	68	92
45	15	27	44	64	87
50	14	26	41	60	82
55	13	24	38	55	75
60	12	22	35	51	69
65	11	20	31	46	62
70	10	18	28	41	56
75	9	16	25	37	50
80	8	14	23	33	45
85	7	13	20	30	40
90	6	11	18	27	36

Rank	Sets	Reps	Percent	Workouts
1	4	12	30%	13
2	3	10	20%	9
3	3	8	9%	4
3	2	20	9%	4
5	4	10	7%	3
5	3	12	7%	3
7	4	8	5%	2
7	4	6	5%	2
9	3	15	2%	1
9	5	15	2%	1
9	6	12	2%	1
9	2	15	2%	1