Wrist Curl

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.

Our community Wrist Curl standards are based on 75,000 lifts by Strength Level users
Wrist Curl

Male Wrist Curl Standards (kg)

Entire Community

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

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

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

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

3x10 14%
3x12 13%
3x15 9%
3x8 5%
3x20 5%

Calculate Your Strength Level

kg
kg
years old

Female Wrist Curl Standards (kg)

Entire Community

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

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 Beg. Nov. Int. Adv. Elite
15 0 9 29 61 102
20 0 10 33 69 117
25 0 10 34 71 120
30 0 10 34 71 120
35 0 10 34 71 120
40 0 10 34 71 120
45 0 10 32 68 114
50 0 9 30 63 107
55 0 8 28 59 99
60 0 8 25 54 90
65 0 7 23 48 82
70 0 6 21 43 73
75 0 5 18 39 65
80 0 5 16 35 59
85 0 4 15 31 52
90 0 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 23%
3x10 17%
4x12 11%
3x15 10%
4x10 5%

Calculate Your Strength Level

kg
kg
years old

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.