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Wrist Curl Standards (lb)

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

Our wrist curl standards are based on 11,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Wrist Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 1 x0.01 21 x0.19 71 x0.64 149 x1.36 251 x2.28
120 2 x0.02 27 x0.22 81 x0.67 163 x1.36 269 x2.24
130 4 x0.03 32 x0.25 90 x0.69 177 x1.36 286 x2.2
140 6 x0.05 38 x0.27 99 x0.71 190 x1.36 303 x2.16
150 9 x0.06 44 x0.29 109 x0.72 202 x1.35 319 x2.12
160 12 x0.07 49 x0.31 117 x0.73 214 x1.34 334 x2.09
170 14 x0.08 55 x0.32 126 x0.74 226 x1.33 348 x2.05
180 17 x0.1 61 x0.34 135 x0.75 237 x1.32 362 x2.01
190 20 x0.11 66 x0.35 143 x0.75 248 x1.31 376 x1.98
200 23 x0.12 72 x0.36 151 x0.75 259 x1.29 389 x1.94
210 27 x0.13 77 x0.37 159 x0.76 269 x1.28 401 x1.91
220 30 x0.14 83 x0.38 166 x0.76 279 x1.27 413 x1.88
230 33 x0.14 88 x0.38 174 x0.76 289 x1.25 425 x1.85
240 36 x0.15 93 x0.39 181 x0.76 298 x1.24 437 x1.82
250 40 x0.16 98 x0.39 188 x0.75 307 x1.23 448 x1.79
260 43 x0.16 104 x0.4 195 x0.75 316 x1.22 459 x1.76
270 46 x0.17 109 x0.4 202 x0.75 325 x1.2 469 x1.74
280 49 x0.18 114 x0.41 209 x0.75 334 x1.19 479 x1.71
290 53 x0.18 118 x0.41 216 x0.74 342 x1.18 489 x1.69
300 56 x0.19 123 x0.41 222 x0.74 350 x1.17 499 x1.66
310 59 x0.19 128 x0.41 229 x0.74 358 x1.16 509 x1.64
All 12 53 126 230 359

These male standards were last updated 2 days ago and are based on 4,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Wrist Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 11 x0.13 0 24 x0.27 84 x0.94 175 x1.95
100 7 x0.07 2 x0.02 33 x0.33 100 x1 197 x1.97
110 3 x0.03 5 x0.04 42 x0.38 115 x1.04 218 x1.99
120 1 x0.01 8 x0.07 51 x0.42 130 x1.08 239 x1.99
130 0 12 x0.09 60 x0.46 144 x1.11 258 x1.99
140 0 17 x0.12 69 x0.49 158 x1.13 277 x1.98
150 0 21 x0.14 78 x0.52 172 x1.15 295 x1.96
160 1 x0.01 26 x0.16 87 x0.55 185 x1.16 312 x1.95
170 2 x0.01 31 x0.18 96 x0.57 198 x1.16 329 x1.93
180 4 x0.02 36 x0.2 105 x0.58 211 x1.17 345 x1.92
190 6 x0.03 41 x0.22 114 x0.6 223 x1.17 360 x1.9
200 8 x0.04 46 x0.23 123 x0.61 235 x1.17 376 x1.88
210 10 x0.05 52 x0.25 131 x0.62 246 x1.17 390 x1.86
220 12 x0.06 57 x0.26 139 x0.63 258 x1.17 405 x1.84
230 15 x0.06 62 x0.27 147 x0.64 269 x1.17 418 x1.82
240 17 x0.07 68 x0.28 156 x0.65 280 x1.17 432 x1.8
250 20 x0.08 73 x0.29 163 x0.65 290 x1.16 445 x1.78
260 23 x0.09 78 x0.3 171 x0.66 301 x1.16 458 x1.76
All 0 18 77 177 311

These female standards were last updated 2 days ago and are based on 209 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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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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Barbell

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Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

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Cable

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Exercise Comparisons

Compare wrist curl versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Military Press Incline Bench Press Front Squat Barbell Curl Hex Bar Deadlift Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Pendlay Row Box Squat Rack Pull Lying Tricep Extension Barbell Shrug T-Bar Row Decline Bench Press Seated Shoulder Press Stiff Legged Deadlift Tricep Extension Zercher Squat Preacher Curl Floor Press Bulgarian Split Squat Upright Row Barbell Lunge Good Morning Split Squat Reverse Barbell Curl Reverse Grip Bench Press Reverse Wrist Curl Landmine Squat