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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 36,000 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 x0.64 150 x1.36 252 x2.29
120 2 x0.02 27 x0.22 81 x0.67 164 x1.37 271 x2.26
130 4 x0.03 32 x0.25 91 x0.7 178 x1.37 288 x2.22
140 6 x0.05 38 x0.27 100 x0.71 191 x1.37 305 x2.18
150 9 x0.06 44 x0.29 109 x0.73 204 x1.36 321 x2.14
160 12 x0.07 50 x0.31 118 x0.74 216 x1.35 337 x2.1
170 15 x0.09 56 x0.33 127 x0.75 228 x1.34 351 x2.07
180 18 x0.1 61 x0.34 136 x0.75 239 x1.33 366 x2.03
190 21 x0.11 67 x0.35 144 x0.76 251 x1.32 379 x2
200 24 x0.12 73 x0.36 152 x0.76 261 x1.31 393 x1.96
210 27 x0.13 78 x0.37 160 x0.76 272 x1.29 405 x1.93
220 30 x0.14 84 x0.38 168 x0.76 282 x1.28 418 x1.9
230 34 x0.15 89 x0.39 176 x0.76 292 x1.27 430 x1.87
240 37 x0.15 95 x0.39 183 x0.76 301 x1.26 441 x1.84
250 40 x0.16 100 x0.4 191 x0.76 311 x1.24 453 x1.81
260 44 x0.17 105 x0.4 198 x0.76 320 x1.23 464 x1.78
270 47 x0.17 110 x0.41 205 x0.76 329 x1.22 474 x1.76
280 50 x0.18 115 x0.41 212 x0.76 338 x1.21 485 x1.73
290 54 x0.18 120 x0.41 219 x0.75 346 x1.19 495 x1.71
300 57 x0.19 125 x0.42 225 x0.75 354 x1.18 505 x1.68
310 60 x0.19 130 x0.42 232 x0.75 363 x1.17 515 x1.66
All 12 53 127 233 363

These male standards were last updated a week ago and are based on 5,000 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 10 x0.11 1 x0.01 26 x0.29 87 x0.97 179 x1.99
100 6 x0.06 3 x0.03 35 x0.35 104 x1.04 202 x2.02
110 3 x0.02 6 x0.06 45 x0.41 120 x1.09 225 x2.04
120 1 x0.01 10 x0.08 55 x0.46 136 x1.13 246 x2.05
130 0 15 x0.11 65 x0.5 151 x1.16 267 x2.05
140 0 19 x0.14 75 x0.53 166 x1.19 287 x2.05
150 1 x0.01 25 x0.16 85 x0.57 181 x1.21 306 x2.04
160 2 x0.01 30 x0.19 95 x0.59 195 x1.22 325 x2.03
170 4 x0.02 36 x0.21 104 x0.61 209 x1.23 342 x2.01
180 6 x0.03 41 x0.23 114 x0.63 223 x1.24 360 x2
190 8 x0.04 47 x0.25 124 x0.65 236 x1.24 376 x1.98
200 11 x0.05 53 x0.27 133 x0.66 249 x1.24 393 x1.96
210 13 x0.06 59 x0.28 142 x0.68 261 x1.24 408 x1.95
220 16 x0.07 65 x0.3 151 x0.69 274 x1.24 424 x1.93
230 19 x0.08 71 x0.31 160 x0.7 286 x1.24 439 x1.91
240 22 x0.09 77 x0.32 169 x0.7 297 x1.24 453 x1.89
250 25 x0.1 83 x0.33 178 x0.71 309 x1.23 467 x1.87
260 29 x0.11 88 x0.34 186 x0.72 320 x1.23 481 x1.85
All 0 21 83 187 326

These female standards were last updated a week ago and are based on 250 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.

More Exercises

Barbell

Bench Press 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare wrist curl versus one of the following exercises:

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