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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 6,000 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 20 x0.18 69 x0.63 146 x1.33 247 x2.25
120 2 x0.02 26 x0.22 79 x0.66 161 x1.34 266 x2.22
130 4 x0.03 32 x0.24 89 x0.68 175 x1.34 284 x2.18
140 6 x0.04 37 x0.27 98 x0.7 188 x1.34 301 x2.15
150 9 x0.06 43 x0.29 108 x0.72 201 x1.34 317 x2.11
160 11 x0.07 49 x0.31 117 x0.73 213 x1.33 332 x2.08
170 14 x0.08 55 x0.32 126 x0.74 225 x1.33 347 x2.04
180 17 x0.1 61 x0.34 134 x0.75 237 x1.32 362 x2.01
190 21 x0.11 67 x0.35 143 x0.75 248 x1.31 376 x1.98
200 24 x0.12 72 x0.36 151 x0.76 259 x1.3 389 x1.95
210 27 x0.13 78 x0.37 159 x0.76 270 x1.28 402 x1.91
220 30 x0.14 84 x0.38 167 x0.76 280 x1.27 415 x1.89
230 34 x0.15 89 x0.39 175 x0.76 290 x1.26 427 x1.86
240 37 x0.15 95 x0.39 183 x0.76 300 x1.25 439 x1.83
250 41 x0.16 100 x0.4 190 x0.76 310 x1.24 450 x1.8
260 44 x0.17 105 x0.4 198 x0.76 319 x1.23 462 x1.78
270 47 x0.18 110 x0.41 205 x0.76 328 x1.21 472 x1.75
280 51 x0.18 116 x0.41 212 x0.76 337 x1.2 483 x1.73
290 54 x0.19 121 x0.42 219 x0.75 346 x1.19 494 x1.7
300 58 x0.19 126 x0.42 225 x0.75 354 x1.18 504 x1.68
310 61 x0.2 131 x0.42 232 x0.75 362 x1.17 514 x1.66
All 12 52 125 229 357

These male standards were last updated 3 days ago and are based on 2,000 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 34 x0.37 2 x0.03 8 x0.09 54 x0.59 134 x1.48
100 22 x0.22 0 16 x0.16 72 x0.72 161 x1.61
110 13 x0.12 0 26 x0.23 90 x0.82 189 x1.72
120 7 x0.06 2 x0.02 36 x0.3 109 x0.91 216 x1.8
130 3 x0.02 6 x0.05 47 x0.36 128 x0.99 242 x1.86
140 1 x0.01 11 x0.08 59 x0.42 147 x1.05 268 x1.91
150 0 16 x0.11 71 x0.47 166 x1.11 293 x1.95
160 0 22 x0.14 84 x0.52 185 x1.15 318 x1.99
170 1 x0.01 29 x0.17 96 x0.57 203 x1.19 342 x2.01
180 3 x0.02 36 x0.2 109 x0.6 221 x1.23 365 x2.03
190 5 x0.03 43 x0.23 121 x0.64 239 x1.26 388 x2.04
200 8 x0.04 51 x0.25 134 x0.67 256 x1.28 410 x2.05
210 12 x0.06 59 x0.28 146 x0.7 274 x1.3 432 x2.06
220 15 x0.07 67 x0.3 159 x0.72 291 x1.32 453 x2.06
230 19 x0.08 75 x0.33 171 x0.75 307 x1.34 474 x2.06
240 24 x0.1 83 x0.35 184 x0.77 324 x1.35 495 x2.06
250 28 x0.11 91 x0.37 196 x0.78 340 x1.36 515 x2.06
260 33 x0.13 100 x0.38 208 x0.8 356 x1.37 534 x2.05
All 3 9 65 171 318

These female standards were last updated 3 days ago and are based on 105 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.

More Exercises

Barbell

Bench Press 9,877,000 lifts Deadlift 5,859,000 lifts Squat 5,778,000 lifts Shoulder Press 1,476,000 lifts Military Press 128,000 lifts Barbell Curl 729,000 lifts Bent Over Row 461,000 lifts Incline Bench Press 286,000 lifts Front Squat 494,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 105,000 lifts Sumo Deadlift 54,000 lifts Romanian Deadlift 118,000 lifts Close Grip Bench Press 25,000 lifts Rack Pull 21,000 lifts Preacher Curl 19,000 lifts T-Bar Row 44,000 lifts Barbell Shrug 66,000 lifts Decline Bench Press 57,000 lifts Pendlay Row 36,000 lifts Box Squat 12,000 lifts Barbell Lunge 6,000 lifts Tricep Extension 39,000 lifts Upright Row 39,000 lifts Bulgarian Split Squat 6,000 lifts Wrist Curl 6,000 lifts Floor Press 7,000 lifts Stiff Legged Deadlift 9,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Split Squat 3,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 826,000 lifts Push Ups 391,000 lifts Dips 333,000 lifts Chin Ups 177,000 lifts Bodyweight Squat 21,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts One Arm Push Ups 9,000 lifts Lunge 5,000 lifts Handstand Push Ups 7,000 lifts Burpees 7,000 lifts

Olympic

Power Clean 380,000 lifts Snatch 143,000 lifts Clean and Jerk 138,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Clean and Press 102,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Power Snatch 5,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 633,000 lifts Dumbbell Curl 529,000 lifts Dumbbell Shoulder Press 313,000 lifts Incline Dumbbell Bench Press 150,000 lifts Dumbbell Row 133,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Goblet Squat 15,000 lifts Dumbbell Shrug 44,000 lifts Incline Dumbbell Curl 6,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Dumbbell Lunge 34,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Front Raise 33,000 lifts Arnold Press 10,000 lifts Dumbbell Pullover 5,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Concentration Curl 26,000 lifts Decline Dumbbell Bench Press 3,000 lifts Incline Dumbbell Fly 14,000 lifts

Machine

Sled Leg Press 256,000 lifts Horizontal Leg Press 150,000 lifts Chest Press 39,000 lifts Leg Extension 91,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Machine Shoulder Press 17,000 lifts Hack Squat 9,000 lifts Lying Leg Curl 28,000 lifts Seated Leg Curl 37,000 lifts Vertical Leg Press 10,000 lifts Hip Abduction 6,000 lifts Seated Calf Raise 6,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Seated Cable Row 28,000 lifts Tricep Pushdown 62,000 lifts Face Pull 9,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 lifts + More Exercises

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Exercise Comparisons

Compare wrist curl versus one of the following exercises:

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