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 176,595 lifts by Strength Level users

Male
Female

Male

Male Wrist Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	6 kg
Novice	19 kg
Intermediate	41 kg
Advanced	71 kg
Elite	109 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.25x
Intermediate	0.55x
Advanced	0.95x
Elite	1.45x

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 41 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 6 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	2	10	27	52	82
55	3	12	30	56	88
60	3	14	33	60	93
65	4	16	36	64	98
70	5	18	39	67	102
75	6	20	41	71	106
80	7	21	44	74	110
85	8	23	46	77	114
90	9	25	49	80	118
95	10	26	51	83	122
100	12	28	53	86	125
105	13	30	55	89	128
110	14	31	57	92	132
115	15	33	59	94	135
120	16	34	61	97	138
125	17	36	63	99	141
130	18	37	65	101	143
135	19	38	67	104	146
140	19	40	69	106	149

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	16	35	61	93
20	5	18	40	70	106
25	6	19	41	71	109
30	6	19	41	71	109
35	6	19	41	71	109
40	6	19	41	71	109
45	5	18	39	68	103
50	5	17	36	63	96
55	5	15	33	58	89
60	4	14	30	53	81
65	4	13	28	48	73
70	3	11	25	43	66
75	3	10	22	39	59
80	3	9	20	35	53
85	2	8	18	31	47
90	2	7	16	28	43

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	1 kg
Novice	9 kg
Intermediate	24 kg
Advanced	46 kg
Elite	74 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.15x
Intermediate	0.35x
Advanced	0.70x
Elite	1.15x

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 24 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 1 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	0	3	13	30	52
45	0	4	15	33	56
50	0	6	18	36	60
55	1	7	20	40	64
60	1	8	22	43	68
65	2	9	24	45	72
70	2	11	26	48	75
75	3	12	28	51	78
80	4	13	30	53	82
85	4	14	32	56	85
90	5	16	33	58	87
95	6	17	35	60	90
100	6	18	37	62	93
105	7	19	38	64	95
110	8	20	40	66	98
115	8	21	41	68	100
120	9	22	43	70	102

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	8	20	39	63
20	1	9	23	45	72
25	1	9	24	46	74
30	1	9	24	46	74
35	1	9	24	46	74
40	1	9	24	46	74
45	1	8	23	44	70
50	1	8	21	41	65
55	1	7	20	38	60
60	1	7	18	34	55
65	1	6	16	31	50
70	1	5	15	28	45
75	1	5	13	25	40
80	1	4	12	22	36
85	1	4	10	20	32
90	1	4	9	18	29

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

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	10	27	52	82
55	3	12	30	56	88
60	3	14	33	60	93
65	4	16	36	64	98
70	5	18	39	67	102
75	6	20	41	71	106
80	7	21	44	74	110
85	8	23	46	77	114
90	9	25	49	80	118
95	10	26	51	83	122
100	12	28	53	86	125
105	13	30	55	89	128
110	14	31	57	92	132
115	15	33	59	94	135
120	16	34	61	97	138
125	17	36	63	99	141
130	18	37	65	101	143
135	19	38	67	104	146
140	19	40	69	106	149

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	16	35	61	93
20	5	18	40	70	106
25	6	19	41	71	109
30	6	19	41	71	109
35	6	19	41	71	109
40	6	19	41	71	109
45	5	18	39	68	103
50	5	17	36	63	96
55	5	15	33	58	89
60	4	14	30	53	81
65	4	13	28	48	73
70	3	11	25	43	66
75	3	10	22	39	59
80	3	9	20	35	53
85	2	8	18	31	47
90	2	7	16	28	43

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	0	3	13	30	52
45	0	4	15	33	56
50	0	6	18	36	60
55	1	7	20	40	64
60	1	8	22	43	68
65	2	9	24	45	72
70	2	11	26	48	75
75	3	12	28	51	78
80	4	13	30	53	82
85	4	14	32	56	85
90	5	16	33	58	87
95	6	17	35	60	90
100	6	18	37	62	93
105	7	19	38	64	95
110	8	20	40	66	98
115	8	21	41	68	100
120	9	22	43	70	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	8	20	39	63
20	1	9	23	45	72
25	1	9	24	46	74
30	1	9	24	46	74
35	1	9	24	46	74
40	1	9	24	46	74
45	1	8	23	44	70
50	1	8	21	41	65
55	1	7	20	38	60
60	1	7	18	34	55
65	1	6	16	31	50
70	1	5	15	28	45
75	1	5	13	25	40
80	1	4	12	22	36
85	1	4	10	20	32
90	1	4	9	18	29

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	2	10	27	52	82
55	3	12	30	56	88
60	3	14	33	60	93
65	4	16	36	64	98
70	5	18	39	67	102
75	6	20	41	71	106
80	7	21	44	74	110
85	8	23	46	77	114
90	9	25	49	80	118
95	10	26	51	83	122
100	12	28	53	86	125
105	13	30	55	89	128
110	14	31	57	92	132
115	15	33	59	94	135
120	16	34	61	97	138
125	17	36	63	99	141
130	18	37	65	101	143
135	19	38	67	104	146
140	19	40	69	106	149

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	16	35	61	93
20	5	18	40	70	106
25	6	19	41	71	109
30	6	19	41	71	109
35	6	19	41	71	109
40	6	19	41	71	109
45	5	18	39	68	103
50	5	17	36	63	96
55	5	15	33	58	89
60	4	14	30	53	81
65	4	13	28	48	73
70	3	11	25	43	66
75	3	10	22	39	59
80	3	9	20	35	53
85	2	8	18	31	47
90	2	7	16	28	43

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	0	3	13	30	52
45	0	4	15	33	56
50	0	6	18	36	60
55	1	7	20	40	64
60	1	8	22	43	68
65	2	9	24	45	72
70	2	11	26	48	75
75	3	12	28	51	78
80	4	13	30	53	82
85	4	14	32	56	85
90	5	16	33	58	87
95	6	17	35	60	90
100	6	18	37	62	93
105	7	19	38	64	95
110	8	20	40	66	98
115	8	21	41	68	100
120	9	22	43	70	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	8	20	39	63
20	1	9	23	45	72
25	1	9	24	46	74
30	1	9	24	46	74
35	1	9	24	46	74
40	1	9	24	46	74
45	1	8	23	44	70
50	1	8	21	41	65
55	1	7	20	38	60
60	1	7	18	34	55
65	1	6	16	31	50
70	1	5	15	28	45
75	1	5	13	25	40
80	1	4	12	22	36
85	1	4	10	20	32
90	1	4	9	18	29

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

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.

Male

Male Wrist Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Wrist Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	2	10	27	52	82
55	3	12	30	56	88
60	3	14	33	60	93
65	4	16	36	64	98
70	5	18	39	67	102
75	6	20	41	71	106
80	7	21	44	74	110
85	8	23	46	77	114
90	9	25	49	80	118
95	10	26	51	83	122
100	12	28	53	86	125
105	13	30	55	89	128
110	14	31	57	92	132
115	15	33	59	94	135
120	16	34	61	97	138
125	17	36	63	99	141
130	18	37	65	101	143
135	19	38	67	104	146
140	19	40	69	106	149

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	16	35	61	93
20	5	18	40	70	106
25	6	19	41	71	109
30	6	19	41	71	109
35	6	19	41	71	109
40	6	19	41	71	109
45	5	18	39	68	103
50	5	17	36	63	96
55	5	15	33	58	89
60	4	14	30	53	81
65	4	13	28	48	73
70	3	11	25	43	66
75	3	10	22	39	59
80	3	9	20	35	53
85	2	8	18	31	47
90	2	7	16	28	43

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	0	3	13	30	52
45	0	4	15	33	56
50	0	6	18	36	60
55	1	7	20	40	64
60	1	8	22	43	68
65	2	9	24	45	72
70	2	11	26	48	75
75	3	12	28	51	78
80	4	13	30	53	82
85	4	14	32	56	85
90	5	16	33	58	87
95	6	17	35	60	90
100	6	18	37	62	93
105	7	19	38	64	95
110	8	20	40	66	98
115	8	21	41	68	100
120	9	22	43	70	102

Age	Beg.	Nov.	Int.	Adv.	Elite
15	1	8	20	39	63
20	1	9	23	45	72
25	1	9	24	46	74
30	1	9	24	46	74
35	1	9	24	46	74
40	1	9	24	46	74
45	1	8	23	44	70
50	1	8	21	41	65
55	1	7	20	38	60
60	1	7	18	34	55
65	1	6	16	31	50
70	1	5	15	28	45
75	1	5	13	25	40
80	1	4	12	22	36
85	1	4	10	20	32
90	1	4	9	18	29

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