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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 20 x0.18 68 x0.62 144 x1.31 243 x2.21
120 2 x0.02 26 x0.22 78 x0.65 159 x1.32 262 x2.18
130 4 x0.03 32 x0.24 88 x0.68 173 x1.33 280 x2.15
140 7 x0.05 38 x0.27 98 x0.7 186 x1.33 297 x2.12
150 9 x0.06 44 x0.29 108 x0.72 199 x1.33 313 x2.09
160 12 x0.08 50 x0.31 117 x0.73 212 x1.33 329 x2.06
170 15 x0.09 56 x0.33 126 x0.74 224 x1.32 344 x2.03
180 18 x0.1 62 x0.34 135 x0.75 236 x1.31 359 x1.99
190 22 x0.11 68 x0.36 144 x0.76 248 x1.3 373 x1.96
200 25 x0.12 74 x0.37 152 x0.76 259 x1.29 387 x1.93
210 28 x0.14 79 x0.38 160 x0.76 270 x1.28 400 x1.9
220 32 x0.14 85 x0.39 169 x0.77 280 x1.27 413 x1.88
230 35 x0.15 91 x0.39 176 x0.77 290 x1.26 425 x1.85
240 39 x0.16 96 x0.4 184 x0.77 300 x1.25 437 x1.82
250 42 x0.17 102 x0.41 192 x0.77 310 x1.24 449 x1.8
260 46 x0.18 107 x0.41 199 x0.77 319 x1.23 460 x1.77
270 50 x0.18 113 x0.42 207 x0.77 329 x1.22 471 x1.75
280 53 x0.19 118 x0.42 214 x0.76 338 x1.21 482 x1.72
290 57 x0.2 123 x0.43 221 x0.76 347 x1.2 493 x1.7
300 60 x0.2 129 x0.43 228 x0.76 355 x1.18 503 x1.68
310 64 x0.21 134 x0.43 235 x0.76 364 x1.17 513 x1.66
All 13 53 125 229 356

These male standards were last updated 12 hours 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 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 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 Incline Bench Press Hex Bar Deadlift Bent Over Row Front Squat Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Preacher Curl T-Bar Row Rack Pull Barbell Shrug Pendlay Row Lying Tricep Extension Decline Bench Press Tricep Extension Stiff Legged Deadlift Box Squat Upright Row Bulgarian Split Squat Zercher Squat Barbell Lunge Floor Press Reverse Wrist Curl Good Morning Split Squat Landmine Squat