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Wrist Curl Standards (kg)

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

Our wrist curl standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Wrist Curl Standards (kg)

BW Beg. Nov. Int. Adv. Elite
50 1 x0.01 10 x0.2 32 x0.64 67 x1.34 112 x2.25
55 1 x0.02 13 x0.23 37 x0.67 74 x1.35 122 x2.21
60 2 x0.04 15 x0.26 42 x0.69 81 x1.35 130 x2.17
65 3 x0.05 18 x0.28 46 x0.71 87 x1.34 138 x2.13
70 5 x0.07 21 x0.3 51 x0.73 93 x1.33 146 x2.09
75 6 x0.08 24 x0.32 55 x0.74 99 x1.32 153 x2.04
80 8 x0.1 27 x0.34 60 x0.74 105 x1.31 160 x2.01
85 9 x0.11 30 x0.35 64 x0.75 111 x1.3 167 x1.97
90 11 x0.12 33 x0.36 68 x0.75 116 x1.29 174 x1.93
95 12 x0.13 35 x0.37 72 x0.76 121 x1.27 180 x1.9
100 14 x0.14 38 x0.38 76 x0.76 126 x1.26 186 x1.86
105 16 x0.15 41 x0.39 79 x0.76 131 x1.25 192 x1.83
110 17 x0.16 43 x0.39 83 x0.76 136 x1.23 198 x1.8
115 19 x0.17 46 x0.4 87 x0.75 140 x1.22 203 x1.77
120 21 x0.17 49 x0.4 90 x0.75 145 x1.21 209 x1.74
125 22 x0.18 51 x0.41 94 x0.75 149 x1.19 214 x1.71
130 24 x0.18 54 x0.41 97 x0.75 153 x1.18 219 x1.68
135 26 x0.19 56 x0.41 100 x0.74 157 x1.17 224 x1.66
140 27 x0.2 58 x0.42 104 x0.74 161 x1.15 229 x1.63
All 6 24 57 103 161

These male standards were last updated yesterday and are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Wrist Curl Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 2 x0.04 5 x0.12 10 x0.26 18 x0.44 26 x0.66
45 2 x0.04 5 x0.12 11 x0.25 19 x0.41 28 x0.61
50 2 x0.04 6 x0.12 12 x0.23 19 x0.39 29 x0.57
55 2 x0.05 6 x0.12 12 x0.22 20 x0.37 30 x0.54
60 3 x0.05 7 x0.11 13 x0.21 21 x0.35 30 x0.51
65 3 x0.05 7 x0.11 13 x0.21 22 x0.33 31 x0.48
70 3 x0.05 8 x0.11 14 x0.2 22 x0.32 32 x0.46
75 3 x0.05 8 x0.11 14 x0.19 23 x0.31 33 x0.44
80 4 x0.05 8 x0.1 15 x0.19 23 x0.29 34 x0.42
85 4 x0.05 9 x0.1 15 x0.18 24 x0.28 34 x0.4
90 4 x0.05 9 x0.1 16 x0.17 25 x0.27 35 x0.39
95 4 x0.05 9 x0.1 16 x0.17 25 x0.26 35 x0.37
100 5 x0.05 9 x0.09 17 x0.17 26 x0.26 36 x0.36
105 5 x0.05 10 x0.09 17 x0.16 26 x0.25 37 x0.35
110 5 x0.04 10 x0.09 17 x0.16 26 x0.24 37 x0.34
115 5 x0.04 10 x0.09 18 x0.15 27 x0.23 38 x0.33
120 5 x0.04 11 x0.09 18 x0.15 27 x0.23 38 x0.32
All 3 7 13 22 31

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What is my exact level?

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

Strength Level Calculator

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 8,919,000 lifts Squat 5,250,000 lifts Deadlift 5,340,000 lifts Shoulder Press 1,363,000 lifts Military Press 73,000 lifts Barbell Curl 674,000 lifts Incline Bench Press 244,000 lifts Front Squat 456,000 lifts Bent Over Row 426,000 lifts Hex Bar Deadlift 161,000 lifts Sumo Deadlift 34,000 lifts Hip Thrust 88,000 lifts Romanian Deadlift 103,000 lifts Close Grip Bench Press 15,000 lifts Rack Pull 12,000 lifts Barbell Shrug 59,000 lifts T-Bar Row 37,000 lifts Decline Bench Press 49,000 lifts Preacher Curl 13,000 lifts Stiff Legged Deadlift 5,000 lifts Pendlay Row 30,000 lifts Tricep Extension 35,000 lifts Lying Tricep Extension 27,000 lifts Barbell Lunge 3,000 lifts Upright Row 36,000 lifts Box Squat 7,000 lifts Floor Press 4,000 lifts Good Morning 19,000 lifts Zercher Squat 3,000 lifts Bulgarian Split Squat 4,000 lifts Split Squat 1,000 lifts Wrist Curl 4,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 744,000 lifts Push Ups 346,000 lifts Dips 301,000 lifts Chin Ups 151,000 lifts Bodyweight Squat 11,000 lifts Muscle Ups 37,000 lifts Sit Ups 39,000 lifts Single Leg Squat 8,000 lifts Crunches 22,000 lifts One Arm Push Ups 5,000 lifts Handstand Push Ups 4,000 lifts Burpees 4,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 359,000 lifts Clean 103,000 lifts Snatch 133,000 lifts Clean and Jerk 129,000 lifts Push Press 88,000 lifts Power Snatch 3,000 lifts Clean and Press 99,000 lifts Overhead Squat 7,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 525,000 lifts Dumbbell Curl 460,000 lifts Dumbbell Shoulder Press 267,000 lifts Incline Dumbbell Bench Press 120,000 lifts Dumbbell Row 116,000 lifts Dumbbell Lateral Raise 78,000 lifts Goblet Squat 8,000 lifts Dumbbell Hammer Curl 17,000 lifts Dumbbell Lunge 29,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Fly 35,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Concentration Curl 22,000 lifts Arnold Press 5,000 lifts Dumbbell Tricep Extension 26,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Curl 3,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 217,000 lifts Chest Press 21,000 lifts Horizontal Leg Press 128,000 lifts Leg Extension 79,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Pec Deck Fly 7,000 lifts Calf Raise 45,000 lifts Hack Squat 5,000 lifts Vertical Leg Press 6,000 lifts Seated Calf Raise 3,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 189,000 lifts Tricep Pushdown 52,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Face Pull 5,000 lifts Cable Fly 4,000 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 Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Rack Pull Barbell Shrug T-Bar Row Decline Bench Press Preacher Curl Stiff Legged Deadlift Pendlay Row Tricep Extension Lying Tricep Extension Barbell Lunge Upright Row Box Squat Floor Press Good Morning Zercher Squat Bulgarian Split Squat Split Squat Landmine Squat Reverse Wrist Curl