Spider Curl

Spider Curl Standards

Measured in kg

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 26,162 lifts by Strength Level users
Spider Curl

Male Spider Curl Standards (kg)

Entire Community

Strength LevelWeight
Beginner6 kg
Novice16 kg
Intermediate33 kg
Advanced55 kg
Elite82 kg

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

What is the average Spider Curl? The average Spider Curl weight for a male lifter is 33 kg (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 6 kg (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
5029213961
55310234265
60312264569
65413284872
70515305176
75616325479
80718345682
85819365985
90921386188
951022406491
1001123426694
1051225446896
1101226457099
11513274772101
12014284974104
12515305076106
13016315278108
13517325380110
14018335582112

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.