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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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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 70 x0.64 147 x1.34 247 x2.25
120 3 x0.02 27 x0.22 80 x0.67 162 x1.35 266 x2.21
130 5 x0.03 33 x0.25 90 x0.69 175 x1.35 283 x2.18
140 7 x0.05 38 x0.27 99 x0.71 188 x1.34 299 x2.14
150 9 x0.06 44 x0.29 108 x0.72 201 x1.34 315 x2.1
160 12 x0.08 50 x0.31 117 x0.73 213 x1.33 330 x2.06
170 15 x0.09 56 x0.33 126 x0.74 224 x1.32 345 x2.03
180 18 x0.1 61 x0.34 134 x0.75 236 x1.31 359 x1.99
190 21 x0.11 67 x0.35 143 x0.75 247 x1.3 372 x1.96
200 24 x0.12 73 x0.36 151 x0.75 257 x1.29 385 x1.93
210 28 x0.13 78 x0.37 159 x0.76 268 x1.27 398 x1.89
220 31 x0.14 84 x0.38 166 x0.76 278 x1.26 410 x1.86
230 34 x0.15 89 x0.39 174 x0.76 287 x1.25 422 x1.83
240 37 x0.16 94 x0.39 181 x0.76 297 x1.24 433 x1.81
250 41 x0.16 100 x0.4 189 x0.75 306 x1.22 444 x1.78
260 44 x0.17 105 x0.4 196 x0.75 315 x1.21 455 x1.75
270 47 x0.18 110 x0.41 203 x0.75 324 x1.2 466 x1.73
280 51 x0.18 115 x0.41 209 x0.75 332 x1.19 476 x1.7
290 54 x0.19 120 x0.41 216 x0.75 341 x1.18 486 x1.68
300 57 x0.19 125 x0.42 223 x0.74 349 x1.16 496 x1.65
310 61 x0.2 129 x0.42 229 x0.74 357 x1.15 506 x1.63
All 13 53 125 228 354

These male standards were last updated a month ago and are based on 1,000 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 4 x0.04 11 x0.12 23 x0.26 39 x0.44 59 x0.65
100 4 x0.04 12 x0.12 24 x0.24 41 x0.41 61 x0.61
110 5 x0.04 13 x0.12 26 x0.23 43 x0.39 63 x0.57
120 5 x0.05 14 x0.12 27 x0.22 44 x0.37 65 x0.54
130 6 x0.05 15 x0.11 28 x0.22 46 x0.35 67 x0.51
140 6 x0.05 16 x0.11 29 x0.21 47 x0.34 69 x0.49
150 7 x0.05 16 x0.11 30 x0.2 49 x0.32 70 x0.47
160 7 x0.05 17 x0.11 31 x0.2 50 x0.31 72 x0.45
170 8 x0.05 18 x0.1 32 x0.19 51 x0.3 73 x0.43
180 8 x0.05 18 x0.1 33 x0.18 52 x0.29 74 x0.41
190 9 x0.05 19 x0.1 34 x0.18 53 x0.28 76 x0.4
200 9 x0.05 20 x0.1 35 x0.17 54 x0.27 77 x0.38
210 10 x0.05 20 x0.1 36 x0.17 55 x0.26 78 x0.37
220 10 x0.05 21 x0.09 36 x0.17 56 x0.26 79 x0.36
230 10 x0.05 21 x0.09 37 x0.16 57 x0.25 80 x0.35
240 11 x0.05 22 x0.09 38 x0.16 58 x0.24 81 x0.34
250 11 x0.04 23 x0.09 39 x0.15 59 x0.24 82 x0.33
260 12 x0.04 23 x0.09 39 x0.15 60 x0.23 83 x0.32
All 6 16 29 48 69

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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

What is my exact level?

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

Strength Level Calculator

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.

More Exercises

Barbell

Bench Press 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 367,000 lifts Snatch 136,000 lifts Push Press 91,000 lifts Clean 106,000 lifts Clean and Jerk 132,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Thruster 14,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 199,000 lifts Tricep Pushdown 56,000 lifts Seated Cable Row 21,000 lifts Tricep Rope Pushdown 42,000 lifts Cable Fly 6,000 lifts Face Pull 6,000 lifts + More Exercises

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Exercise Comparisons

Compare wrist curl versus one of the following exercises:

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