Wrist Curl Standards

Measured in lb

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 37,000 lifts by Strength Level users.

Male Wrist Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 1 x0.01 20 x0.18 69 x0.62 147 x1.34 250 x2.27
120 2 x0.01 25 x0.21 79 x0.65 162 x1.35 268 x2.24
130 4 x0.03 31 x0.24 88 x0.68 175 x1.35 286 x2.2
140 6 x0.04 37 x0.26 98 x0.7 189 x1.35 303 x2.17
150 8 x0.05 42 x0.28 107 x0.72 202 x1.35 320 x2.13
160 11 x0.07 48 x0.3 116 x0.73 214 x1.34 335 x2.1
170 14 x0.08 54 x0.32 125 x0.74 226 x1.33 350 x2.06
180 16 x0.09 60 x0.33 134 x0.74 238 x1.32 365 x2.03
190 20 x0.1 66 x0.34 143 x0.75 249 x1.31 379 x1.99
200 23 x0.11 71 x0.36 151 x0.75 260 x1.3 392 x1.96
210 26 x0.12 77 x0.37 159 x0.76 271 x1.29 405 x1.93
220 29 x0.13 82 x0.37 167 x0.76 281 x1.28 418 x1.9
230 33 x0.14 88 x0.38 175 x0.76 291 x1.27 430 x1.87
240 36 x0.15 93 x0.39 182 x0.76 301 x1.26 442 x1.84
250 39 x0.16 99 x0.39 190 x0.76 311 x1.24 454 x1.82
260 43 x0.16 104 x0.4 197 x0.76 320 x1.23 465 x1.79
270 46 x0.17 109 x0.4 204 x0.76 329 x1.22 476 x1.76
280 49 x0.18 114 x0.41 211 x0.76 338 x1.21 487 x1.74
290 53 x0.18 119 x0.41 218 x0.75 347 x1.2 497 x1.71
300 56 x0.19 124 x0.41 225 x0.75 355 x1.18 507 x1.69
310 59 x0.19 129 x0.42 232 x0.75 364 x1.17 517 x1.67
All 11 52 126 232 364

These male standards were last updated a month ago and are based on 4,000 filtered lifts.

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

lb
lb

Female Wrist Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 8 x0.09 1 x0.01 23 x0.26 76 x0.85 156 x1.73
100 4 x0.04 3 x0.03 33 x0.33 93 x0.93 179 x1.79
110 1 x0.01 7 x0.06 43 x0.39 110 x1 202 x1.83
120 0 12 x0.1 53 x0.44 126 x1.05 224 x1.86
130 0 17 x0.13 64 x0.49 142 x1.09 245 x1.88
140 1 x0.01 22 x0.16 75 x0.53 157 x1.12 265 x1.89
150 3 x0.02 28 x0.19 85 x0.57 173 x1.15 285 x1.9
160 5 x0.03 34 x0.22 96 x0.6 187 x1.17 304 x1.9
170 7 x0.04 41 x0.24 106 x0.62 202 x1.19 322 x1.89
180 10 x0.06 47 x0.26 116 x0.65 216 x1.2 340 x1.89
190 13 x0.07 54 x0.28 127 x0.67 230 x1.21 357 x1.88
200 16 x0.08 61 x0.3 137 x0.68 244 x1.22 374 x1.87
210 20 x0.1 67 x0.32 147 x0.7 257 x1.22 391 x1.86
220 24 x0.11 74 x0.34 157 x0.71 270 x1.23 407 x1.85
230 28 x0.12 81 x0.35 166 x0.72 283 x1.23 422 x1.84
240 32 x0.13 88 x0.36 176 x0.73 295 x1.23 437 x1.82
250 36 x0.14 94 x0.38 185 x0.74 307 x1.23 452 x1.81
260 40 x0.15 101 x0.39 195 x0.75 319 x1.23 466 x1.79
All 0 22 81 177 303

These female standards were last updated a month ago and are based on 279 filtered lifts.

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

lb
lb

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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.

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