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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 based on 6,000 lifts by Strength Level users.

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 0 9 x0.18 31 x0.63 67 x1.33 112 x2.25
55 1 x0.02 12 x0.22 36 x0.66 74 x1.34 122 x2.21
60 2 x0.03 15 x0.25 41 x0.69 81 x1.34 130 x2.17
65 3 x0.05 18 x0.27 46 x0.71 87 x1.34 139 x2.14
70 4 x0.06 21 x0.3 51 x0.72 94 x1.34 147 x2.1
75 6 x0.08 24 x0.32 55 x0.74 100 x1.33 154 x2.06
80 7 x0.09 27 x0.33 60 x0.74 106 x1.32 162 x2.02
85 9 x0.11 30 x0.35 64 x0.75 111 x1.31 169 x1.99
90 11 x0.12 32 x0.36 68 x0.76 117 x1.3 176 x1.95
95 12 x0.13 35 x0.37 72 x0.76 122 x1.29 182 x1.92
100 14 x0.14 38 x0.38 76 x0.76 127 x1.27 188 x1.88
105 16 x0.15 41 x0.39 80 x0.76 132 x1.26 194 x1.85
110 17 x0.16 43 x0.4 84 x0.76 137 x1.25 200 x1.82
115 19 x0.16 46 x0.4 88 x0.76 142 x1.23 206 x1.79
120 21 x0.17 49 x0.41 91 x0.76 147 x1.22 212 x1.76
125 22 x0.18 51 x0.41 95 x0.76 151 x1.21 217 x1.74
130 24 x0.19 54 x0.42 98 x0.76 155 x1.2 222 x1.71
135 26 x0.19 57 x0.42 102 x0.75 160 x1.18 227 x1.68
140 27 x0.2 59 x0.42 105 x0.75 164 x1.17 232 x1.66
All 5 24 57 104 162

These male standards were last updated 3 days ago and are based on 2,000 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 16 x0.41 1 x0.04 3 x0.08 23 x0.57 58 x1.46
45 10 x0.23 0 7 x0.16 32 x0.71 72 x1.6
50 6 x0.12 0 12 x0.23 41 x0.82 86 x1.72
55 3 x0.05 1 x0.02 17 x0.31 51 x0.92 99 x1.81
60 1 x0.02 3 x0.05 23 x0.38 60 x1 113 x1.88
65 0 6 x0.09 29 x0.44 70 x1.07 125 x1.93
70 0 8 x0.12 35 x0.5 79 x1.13 138 x1.97
75 0 12 x0.15 41 x0.55 88 x1.18 150 x2
80 1 x0.01 15 x0.19 47 x0.59 97 x1.22 162 x2.02
85 2 x0.03 19 x0.22 54 x0.63 106 x1.25 173 x2.04
90 4 x0.04 23 x0.25 60 x0.66 115 x1.28 184 x2.05
95 5 x0.05 26 x0.28 66 x0.7 124 x1.3 195 x2.06
100 7 x0.07 30 x0.3 72 x0.72 132 x1.32 206 x2.06
105 9 x0.09 35 x0.33 79 x0.75 141 x1.34 216 x2.06
110 11 x0.1 39 x0.35 85 x0.77 149 x1.35 227 x2.06
115 14 x0.12 43 x0.37 91 x0.79 157 x1.36 237 x2.06
120 16 x0.13 47 x0.39 97 x0.81 165 x1.37 246 x2.05
All 1 4 30 77 144

These female standards were last updated 3 days ago and are based on 105 filtered lifts.

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 9,890,000 lifts Squat 5,784,000 lifts Deadlift 5,865,000 lifts Shoulder Press 1,477,000 lifts Barbell Curl 730,000 lifts Military Press 129,000 lifts Front Squat 494,000 lifts Incline Bench Press 286,000 lifts Bent Over Row 462,000 lifts Hex Bar Deadlift 189,000 lifts Hip Thrust 106,000 lifts Sumo Deadlift 55,000 lifts Romanian Deadlift 118,000 lifts Rack Pull 21,000 lifts Close Grip Bench Press 25,000 lifts Decline Bench Press 57,000 lifts T-Bar Row 44,000 lifts Pendlay Row 36,000 lifts Preacher Curl 19,000 lifts Barbell Shrug 66,000 lifts Box Squat 12,000 lifts Tricep Extension 39,000 lifts Good Morning 22,000 lifts Lying Tricep Extension 31,000 lifts Floor Press 7,000 lifts Wrist Curl 6,000 lifts Stiff Legged Deadlift 9,000 lifts Upright Row 39,000 lifts Barbell Lunge 6,000 lifts Bulgarian Split Squat 6,000 lifts Reverse Wrist Curl 2,000 lifts Zercher Squat 5,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts

Bodyweight

Pull Ups 827,000 lifts Push Ups 392,000 lifts Dips 333,000 lifts Chin Ups 178,000 lifts Bodyweight Squat 21,000 lifts One Arm Push Ups 9,000 lifts Muscle Ups 43,000 lifts Sit Ups 45,000 lifts Handstand Push Ups 7,000 lifts Single Leg Squat 12,000 lifts Crunches 26,000 lifts Burpees 7,000 lifts Lunge 5,000 lifts

Olympic

Power Clean 381,000 lifts Clean and Jerk 138,000 lifts Snatch 143,000 lifts Clean 111,000 lifts Push Press 96,000 lifts Overhead Squat 10,000 lifts Thruster 15,000 lifts Clean and Press 102,000 lifts Push Jerk 12,000 lifts Power Snatch 5,000 lifts

Dumbbell

Dumbbell Bench Press 635,000 lifts Dumbbell Curl 530,000 lifts Dumbbell Shoulder Press 314,000 lifts Incline Dumbbell Bench Press 151,000 lifts Dumbbell Row 134,000 lifts Dumbbell Hammer Curl 28,000 lifts Dumbbell Fly 41,000 lifts Dumbbell Lateral Raise 90,000 lifts Dumbbell Tricep Extension 32,000 lifts Dumbbell Shrug 45,000 lifts Goblet Squat 15,000 lifts Dumbbell Lunge 34,000 lifts Arnold Press 10,000 lifts Dumbbell Concentration Curl 26,000 lifts Dumbbell Bulgarian Split Squat 12,000 lifts Lying Dumbbell Tricep Extension 14,000 lifts Incline Dumbbell Curl 6,000 lifts Dumbbell Front Raise 33,000 lifts Dumbbell Reverse Fly 3,000 lifts Incline Dumbbell Fly 14,000 lifts Dumbbell Pullover 5,000 lifts Decline Dumbbell Bench Press 3,000 lifts

Machine

Sled Leg Press 257,000 lifts Chest Press 39,000 lifts Horizontal Leg Press 151,000 lifts Leg Extension 92,000 lifts Machine Shoulder Press 17,000 lifts Calf Raise 53,000 lifts Pec Deck Fly 12,000 lifts Vertical Leg Press 10,000 lifts Seated Leg Curl 37,000 lifts Lying Leg Curl 28,000 lifts Seated Calf Raise 6,000 lifts Hip Abduction 6,000 lifts Hack Squat 9,000 lifts Hip Adduction 4,000 lifts

Cable

Lat Pulldown 215,000 lifts Tricep Pushdown 62,000 lifts Seated Cable Row 28,000 lifts Tricep Rope Pushdown 45,000 lifts Cable Fly 8,000 lifts Face Pull 9,000 lifts + More Exercises

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Exercise Comparisons

Compare wrist curl versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Military Press Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Hip Thrust Sumo Deadlift Romanian Deadlift Rack Pull Close Grip Bench Press Decline Bench Press T-Bar Row Pendlay Row Preacher Curl Barbell Shrug Box Squat Tricep Extension Good Morning Lying Tricep Extension Floor Press Stiff Legged Deadlift Upright Row Barbell Lunge Bulgarian Split Squat Reverse Wrist Curl Zercher Squat Landmine Squat Split Squat