Wrist Curl Standards

Measured in kg

Wrist Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Wrist Curl standards are based on 106,241 lifts by Strength Level users

Male
Female

Male

Male Wrist Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	4 kg
Novice	21 kg
Intermediate	52 kg
Advanced	96 kg
Elite	152 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.25x
Intermediate	0.75x
Advanced	1.25x
Elite	2.00x

How much should I be able to Wrist Curl? (kg)

What is the average Wrist Curl? The average Wrist Curl weight for a male lifter is 52 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Wrist Curl? Male beginners should aim to lift 4 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	8	28	61	105
55	1	10	33	68	114
60	1	13	37	74	122
65	2	15	41	80	130
70	3	18	46	86	137
75	4	20	50	92	144
80	6	23	54	97	151
85	7	26	58	103	158
90	8	28	62	108	164
95	10	31	65	113	170
100	11	33	69	118	176
105	13	36	73	122	182
110	14	38	76	127	187
115	16	41	79	131	192
120	17	43	83	135	198
125	19	45	86	140	203
130	20	48	89	144	207
135	22	50	92	148	212
140	23	52	95	151	217

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	18	44	82	129
20	4	20	50	94	148
25	4	21	52	96	152
30	4	21	52	96	152
35	4	21	52	96	152
40	4	21	52	96	152
45	4	20	49	91	144
50	4	18	46	86	135
55	3	17	42	79	125
60	3	15	39	72	114
65	3	14	35	65	103
70	2	13	31	59	93
75	2	11	28	52	83
80	2	10	25	47	74
85	2	9	23	42	66
90	2	8	20	38	60

How many sets and reps of Wrist Curl should I do?

These are the most popular Wrist Curl workouts done by male lifters:

3x10 15%

3x12 11%

3x15 9%

3x20 7%

4x10 5%

3x8 5%

2x10 4%

2x15 4%

4x12 3%

2x12 3%

2x20 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	305
2	3	12	11%	227
3	3	15	9%	190
4	3	20	7%	150
5	4	10	5%	99
6	3	8	5%	98
7	2	10	4%	91
8	2	15	4%	85
9	4	12	3%	71
10	2	12	3%	62
10	2	20	3%	62

Calculate Your Strength Level

Female

Female Wrist Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	0 kg
Novice	10 kg
Intermediate	34 kg
Advanced	71 kg
Elite	120 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.25x
Intermediate	0.50x
Advanced	1.00x
Elite	1.75x

How much should I be able to Wrist Curl? (kg)

What is the average Wrist Curl? The average Wrist Curl weight for a female lifter is 34 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Wrist Curl? Female beginners should aim to lift 0 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	1	13	37	71
45	1	3	17	43	80
50	0	4	21	50	89
55	0	6	25	56	97
60	0	8	29	61	104
65	1	10	32	67	111
70	1	12	36	72	118
75	2	15	40	77	125
80	3	17	43	82	131
85	4	19	47	87	137
90	5	21	50	92	143
95	6	24	54	96	149
100	7	26	57	101	154
105	9	28	60	105	159
110	10	30	64	109	165
115	11	32	67	113	169
120	12	34	70	117	174

By Age

Age	Nov.	Int.	Adv.	Elite
15	9	29	61	102
20	10	33	69	117
25	10	34	71	120
30	10	34	71	120
35	10	34	71	120
40	10	34	71	120
45	10	32	68	114
50	9	30	63	107
55	8	28	59	99
60	8	25	54	90
65	7	23	48	82
70	6	21	43	73
75	5	18	39	65
80	5	16	35	59
85	4	15	31	52
90	4	13	28	47

How many sets and reps of Wrist Curl should I do?

These are the most popular Wrist Curl workouts done by female lifters:

3x12 16%

3x10 14%

2x10 9%

3x15 8%

4x12 6%

4x10 6%

3x20 4%

5x10 4%

3x8 4%

3x6 4%

3x5 4%

Rank	Sets	Reps	Percent	Workouts
1	3	12	16%	25
2	3	10	14%	22
3	2	10	9%	14
4	3	15	8%	12
5	4	12	6%	10
6	4	10	6%	9
7	3	20	4%	7
7	5	10	4%	7
9	3	8	4%	6
9	3	6	4%	6
9	3	5	4%	6

Calculate Your Strength Level

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

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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.

Other Languages

Wrist Curl (EN)
Unterarm Curls im Untergriff (DE)
Curl de muñeca con barra palmas arriba (ES)
Curl poignet (FR)
Uginanie nadgarstka (PL)
Curl del Polso (IT)
Rosca de punhos (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	8	28	61	105
55	1	10	33	68	114
60	1	13	37	74	122
65	2	15	41	80	130
70	3	18	46	86	137
75	4	20	50	92	144
80	6	23	54	97	151
85	7	26	58	103	158
90	8	28	62	108	164
95	10	31	65	113	170
100	11	33	69	118	176
105	13	36	73	122	182
110	14	38	76	127	187
115	16	41	79	131	192
120	17	43	83	135	198
125	19	45	86	140	203
130	20	48	89	144	207
135	22	50	92	148	212
140	23	52	95	151	217

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	18	44	82	129
20	4	20	50	94	148
25	4	21	52	96	152
30	4	21	52	96	152
35	4	21	52	96	152
40	4	21	52	96	152
45	4	20	49	91	144
50	4	18	46	86	135
55	3	17	42	79	125
60	3	15	39	72	114
65	3	14	35	65	103
70	2	13	31	59	93
75	2	11	28	52	83
80	2	10	25	47	74
85	2	9	23	42	66
90	2	8	20	38	60

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	305
2	3	12	11%	227
3	3	15	9%	190
4	3	20	7%	150
5	4	10	5%	99
6	3	8	5%	98
7	2	10	4%	91
8	2	15	4%	85
9	4	12	3%	71
10	2	12	3%	62
10	2	20	3%	62

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	1	13	37	71
45	1	3	17	43	80
50	0	4	21	50	89
55	0	6	25	56	97
60	0	8	29	61	104
65	1	10	32	67	111
70	1	12	36	72	118
75	2	15	40	77	125
80	3	17	43	82	131
85	4	19	47	87	137
90	5	21	50	92	143
95	6	24	54	96	149
100	7	26	57	101	154
105	9	28	60	105	159
110	10	30	64	109	165
115	11	32	67	113	169
120	12	34	70	117	174

Age	Nov.	Int.	Adv.	Elite
15	9	29	61	102
20	10	33	69	117
25	10	34	71	120
30	10	34	71	120
35	10	34	71	120
40	10	34	71	120
45	10	32	68	114
50	9	30	63	107
55	8	28	59	99
60	8	25	54	90
65	7	23	48	82
70	6	21	43	73
75	5	18	39	65
80	5	16	35	59
85	4	15	31	52
90	4	13	28	47

Rank	Sets	Reps	Percent	Workouts
1	3	12	16%	25
2	3	10	14%	22
3	2	10	9%	14
4	3	15	8%	12
5	4	12	6%	10
6	4	10	6%	9
7	3	20	4%	7
7	5	10	4%	7
9	3	8	4%	6
9	3	6	4%	6
9	3	5	4%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	8	28	61	105
55	1	10	33	68	114
60	1	13	37	74	122
65	2	15	41	80	130
70	3	18	46	86	137
75	4	20	50	92	144
80	6	23	54	97	151
85	7	26	58	103	158
90	8	28	62	108	164
95	10	31	65	113	170
100	11	33	69	118	176
105	13	36	73	122	182
110	14	38	76	127	187
115	16	41	79	131	192
120	17	43	83	135	198
125	19	45	86	140	203
130	20	48	89	144	207
135	22	50	92	148	212
140	23	52	95	151	217

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	18	44	82	129
20	4	20	50	94	148
25	4	21	52	96	152
30	4	21	52	96	152
35	4	21	52	96	152
40	4	21	52	96	152
45	4	20	49	91	144
50	4	18	46	86	135
55	3	17	42	79	125
60	3	15	39	72	114
65	3	14	35	65	103
70	2	13	31	59	93
75	2	11	28	52	83
80	2	10	25	47	74
85	2	9	23	42	66
90	2	8	20	38	60

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	305
2	3	12	11%	227
3	3	15	9%	190
4	3	20	7%	150
5	4	10	5%	99
6	3	8	5%	98
7	2	10	4%	91
8	2	15	4%	85
9	4	12	3%	71
10	2	12	3%	62
10	2	20	3%	62

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	1	13	37	71
45	1	3	17	43	80
50	0	4	21	50	89
55	0	6	25	56	97
60	0	8	29	61	104
65	1	10	32	67	111
70	1	12	36	72	118
75	2	15	40	77	125
80	3	17	43	82	131
85	4	19	47	87	137
90	5	21	50	92	143
95	6	24	54	96	149
100	7	26	57	101	154
105	9	28	60	105	159
110	10	30	64	109	165
115	11	32	67	113	169
120	12	34	70	117	174

Age	Nov.	Int.	Adv.	Elite
15	9	29	61	102
20	10	33	69	117
25	10	34	71	120
30	10	34	71	120
35	10	34	71	120
40	10	34	71	120
45	10	32	68	114
50	9	30	63	107
55	8	28	59	99
60	8	25	54	90
65	7	23	48	82
70	6	21	43	73
75	5	18	39	65
80	5	16	35	59
85	4	15	31	52
90	4	13	28	47

Rank	Sets	Reps	Percent	Workouts
1	3	12	16%	25
2	3	10	14%	22
3	2	10	9%	14
4	3	15	8%	12
5	4	12	6%	10
6	4	10	6%	9
7	3	20	4%	7
7	5	10	4%	7
9	3	8	4%	6
9	3	6	4%	6
9	3	5	4%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
50	0	8	28	61	105
55	1	10	33	68	114
60	1	13	37	74	122
65	2	15	41	80	130
70	3	18	46	86	137
75	4	20	50	92	144
80	6	23	54	97	151
85	7	26	58	103	158
90	8	28	62	108	164
95	10	31	65	113	170
100	11	33	69	118	176
105	13	36	73	122	182
110	14	38	76	127	187
115	16	41	79	131	192
120	17	43	83	135	198
125	19	45	86	140	203
130	20	48	89	144	207
135	22	50	92	148	212
140	23	52	95	151	217

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	18	44	82	129
20	4	20	50	94	148
25	4	21	52	96	152
30	4	21	52	96	152
35	4	21	52	96	152
40	4	21	52	96	152
45	4	20	49	91	144
50	4	18	46	86	135
55	3	17	42	79	125
60	3	15	39	72	114
65	3	14	35	65	103
70	2	13	31	59	93
75	2	11	28	52	83
80	2	10	25	47	74
85	2	9	23	42	66
90	2	8	20	38	60

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	305
2	3	12	11%	227
3	3	15	9%	190
4	3	20	7%	150
5	4	10	5%	99
6	3	8	5%	98
7	2	10	4%	91
8	2	15	4%	85
9	4	12	3%	71
10	2	12	3%	62
10	2	20	3%	62

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	1	13	37	71
45	1	3	17	43	80
50	0	4	21	50	89
55	0	6	25	56	97
60	0	8	29	61	104
65	1	10	32	67	111
70	1	12	36	72	118
75	2	15	40	77	125
80	3	17	43	82	131
85	4	19	47	87	137
90	5	21	50	92	143
95	6	24	54	96	149
100	7	26	57	101	154
105	9	28	60	105	159
110	10	30	64	109	165
115	11	32	67	113	169
120	12	34	70	117	174

Age	Nov.	Int.	Adv.	Elite
15	9	29	61	102
20	10	33	69	117
25	10	34	71	120
30	10	34	71	120
35	10	34	71	120
40	10	34	71	120
45	10	32	68	114
50	9	30	63	107
55	8	28	59	99
60	8	25	54	90
65	7	23	48	82
70	6	21	43	73
75	5	18	39	65
80	5	16	35	59
85	4	15	31	52
90	4	13	28	47

Rank	Sets	Reps	Percent	Workouts
1	3	12	16%	25
2	3	10	14%	22
3	2	10	9%	14
4	3	15	8%	12
5	4	12	6%	10
6	4	10	6%	9
7	3	20	4%	7
7	5	10	4%	7
9	3	8	4%	6
9	3	6	4%	6
9	3	5	4%	6