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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 9,000 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 22 x0.2 72 x0.66 151 x1.37 253 x2.3
120 3 x0.02 28 x0.23 82 x0.68 165 x1.37 270 x2.25
130 5 x0.04 33 x0.26 91 x0.7 178 x1.37 287 x2.21
140 7 x0.05 39 x0.28 100 x0.72 190 x1.36 303 x2.16
150 9 x0.06 44 x0.29 109 x0.73 202 x1.35 318 x2.12
160 12 x0.07 50 x0.31 117 x0.73 214 x1.34 333 x2.08
170 15 x0.09 55 x0.32 126 x0.74 225 x1.32 346 x2.04
180 17 x0.1 61 x0.34 134 x0.74 236 x1.31 360 x2
190 20 x0.11 66 x0.35 142 x0.75 246 x1.3 373 x1.96
200 23 x0.12 71 x0.36 149 x0.75 256 x1.28 385 x1.93
210 26 x0.13 76 x0.36 157 x0.75 266 x1.27 397 x1.89
220 29 x0.13 82 x0.37 164 x0.75 276 x1.25 409 x1.86
230 32 x0.14 87 x0.38 171 x0.75 285 x1.24 420 x1.83
240 36 x0.15 92 x0.38 178 x0.74 294 x1.22 431 x1.8
250 39 x0.15 97 x0.39 185 x0.74 303 x1.21 442 x1.77
260 42 x0.16 101 x0.39 192 x0.74 311 x1.2 452 x1.74
270 45 x0.17 106 x0.39 199 x0.74 320 x1.18 462 x1.71
280 48 x0.17 111 x0.4 205 x0.73 328 x1.17 472 x1.68
290 51 x0.18 116 x0.4 211 x0.73 336 x1.16 481 x1.66
300 54 x0.18 120 x0.4 217 x0.72 344 x1.15 491 x1.64
310 57 x0.18 125 x0.4 224 x0.72 351 x1.13 500 x1.61
All 12 53 125 229 356

These male standards were last updated 3 days ago and are based on 3,000 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 18 x0.2 0 18 x0.2 73 x0.81 160 x1.78
100 11 x0.11 1 x0.01 26 x0.26 90 x0.9 185 x1.85
110 6 x0.06 3 x0.03 36 x0.33 106 x0.97 209 x1.9
120 3 x0.02 6 x0.05 46 x0.38 123 x1.03 232 x1.93
130 1 x0.01 10 x0.08 56 x0.43 140 x1.07 254 x1.95
140 0 15 x0.1 66 x0.47 156 x1.11 276 x1.97
150 0 20 x0.13 77 x0.51 171 x1.14 296 x1.98
160 1 x0 25 x0.16 87 x0.55 187 x1.17 317 x1.98
170 2 x0.01 31 x0.18 98 x0.57 202 x1.19 336 x1.98
180 4 x0.02 37 x0.2 108 x0.6 217 x1.2 355 x1.97
190 6 x0.03 43 x0.23 118 x0.62 231 x1.22 374 x1.97
200 8 x0.04 49 x0.25 128 x0.64 245 x1.23 392 x1.96
210 11 x0.05 55 x0.26 138 x0.66 259 x1.23 409 x1.95
220 14 x0.06 62 x0.28 148 x0.67 273 x1.24 426 x1.94
230 17 x0.07 68 x0.3 158 x0.69 286 x1.24 442 x1.92
240 20 x0.08 75 x0.31 168 x0.7 299 x1.25 459 x1.91
250 24 x0.09 81 x0.32 178 x0.71 312 x1.25 474 x1.9
260 27 x0.1 87 x0.34 187 x0.72 324 x1.25 490 x1.88
All 0 15 73 176 315

These female standards were last updated 3 days ago and are based on 172 filtered lifts.

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.

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Bodyweight

Pull Ups 931,000 lifts Push Ups 448,000 lifts Dips 373,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts Crunches 30,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Lunge 7,000 lifts Single Leg Squat 16,000 lifts Handstand Push Ups 10,000 lifts Hanging Leg Raise 1,000 lifts Burpees 10,000 lifts Inverted Row 760 lifts Lying Leg Raise 700 lifts Glute Bridge 839 lifts Back Extension 1,000 lifts Toes To Bar 805 lifts Glute Ham Raise 381 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 796,000 lifts Dumbbell Curl 635,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 190,000 lifts Dumbbell Row 155,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Tricep Extension 39,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Front Raise 37,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Reverse Fly 6,000 lifts Dumbbell Concentration Curl 30,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Incline Dumbbell Fly 16,000 lifts Chest Supported Dumbbell Row 950 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 64,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Lying Leg Curl 33,000 lifts Seated Leg Curl 43,000 lifts Vertical Leg Press 17,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Seated Calf Raise 10,000 lifts Hip Adduction 6,000 lifts

Cable

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