The average Wrist Curl is 41 kg for men and 24 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.
| Strength Level | Weight |
|---|---|
| Beginner | 6 kg |
| Novice | 19 kg |
| Intermediate | 41 kg |
| Advanced | 71 kg |
| Elite | 109 kg |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10x |
| Novice | 0.25x |
| Intermediate | 0.55x |
| Advanced | 0.95x |
| Elite | 1.45x |
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.
| 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 |
These are the most popular Wrist Curl workouts done by male lifters:
| 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 |
| Strength Level | Weight |
|---|---|
| Beginner | 1 kg |
| Novice | 9 kg |
| Intermediate | 24 kg |
| Advanced | 46 kg |
| Elite | 74 kg |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.00x |
| Novice | 0.15x |
| Intermediate | 0.35x |
| Advanced | 0.70x |
| Elite | 1.15x |
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.
| 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 |
These are the most popular Wrist Curl workouts done by female lifters:
| 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 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
| 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. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Strength Level analysed 23,208 qualifying results from 176,595 community lifts to produce our Wrist Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.
| Community lifts | 176,595 |
|---|---|
| Qualifying results | 23,208 |
| Male results | 22,155 |
| Female results | 1,053 |
| Data start | |
| Data cutoff |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
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