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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Wrist Curl standards are based on 176,595 lifts by Strength Level users

Male
Female

Male

Male Wrist Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	12 lb
Novice	41 lb
Intermediate	90 lb
Advanced	158 lb
Elite	239 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.25x
Intermediate	0.55x
Advanced	0.95x
Elite	1.45x

How much should I be able to Wrist Curl? (lb)

What is the average Wrist Curl? The average Wrist Curl weight for a male lifter is 90 lb (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 12 lb (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	4	22	59	113	182
120	5	26	65	122	192
130	7	30	71	130	202
140	9	34	77	138	212
150	11	38	83	145	221
160	13	41	88	152	230
170	15	45	93	159	238
180	17	48	98	166	246
190	19	52	103	172	254
200	21	55	108	178	261
210	23	58	112	184	268
220	25	62	117	190	275
230	27	65	121	195	282
240	29	68	125	201	288
250	31	71	130	206	295
260	33	74	134	211	301
270	35	77	138	216	307
280	37	80	141	221	313
290	39	83	145	225	318
300	41	86	149	230	324
310	43	88	153	234	329

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	35	77	134	204
20	12	40	88	153	233
25	12	41	90	158	239
30	12	41	90	158	239
35	12	41	90	158	239
40	12	41	90	158	239
45	12	39	85	149	227
50	11	37	80	139	212
55	10	34	74	129	196
60	9	31	67	118	179
65	8	28	61	106	162
70	8	25	55	96	145
75	7	23	49	86	130
80	6	20	44	77	117
85	5	18	39	69	105
90	5	16	35	62	94

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

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

3x10 15%

3x12 11%

3x15 9%

3x20 7%

4x10 5%

3x8 5%

2x10 4%

2x15 4%

4x12 3%

2x12 3%

2x20 3%

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

Calculate Your Strength Level

Female

Female Wrist Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 lb
Novice	20 lb
Intermediate	53 lb
Advanced	101 lb
Elite	163 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.15x
Intermediate	0.35x
Advanced	0.70x
Elite	1.15x

How much should I be able to Wrist Curl? (lb)

What is the average Wrist Curl? The average Wrist Curl weight for a female lifter is 53 lb (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 3 lb (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	0	7	30	66	115
100	0	10	34	73	124
110	1	12	39	80	133
120	2	15	43	86	141
130	3	18	48	92	149
140	4	20	52	98	156
150	5	23	56	104	163
160	6	25	60	109	170
170	7	28	63	114	176
180	8	30	67	119	182
190	10	32	71	124	188
200	11	35	74	128	194
210	12	37	78	133	199
220	14	39	81	137	204
230	15	42	84	141	209
240	16	44	87	145	214
250	18	46	90	149	219
260	19	48	93	153	224

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	17	45	86	139
20	3	19	51	99	158
25	3	20	53	101	163
30	3	20	53	101	163
35	3	20	53	101	163
40	3	20	53	101	163
45	3	19	50	96	154
50	3	17	47	90	144
55	3	16	43	83	133
60	2	15	39	76	121
65	2	13	36	68	110
70	2	12	32	62	99
75	2	11	29	55	89
80	2	10	26	49	79
85	1	9	23	44	71
90	1	8	21	40	64

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

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

3x12 16%

3x10 14%

2x10 9%

3x15 8%

4x12 6%

4x10 6%

3x20 4%

5x10 4%

3x8 4%

3x6 4%

3x5 4%

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

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	4	22	59	113	182
120	5	26	65	122	192
130	7	30	71	130	202
140	9	34	77	138	212
150	11	38	83	145	221
160	13	41	88	152	230
170	15	45	93	159	238
180	17	48	98	166	246
190	19	52	103	172	254
200	21	55	108	178	261
210	23	58	112	184	268
220	25	62	117	190	275
230	27	65	121	195	282
240	29	68	125	201	288
250	31	71	130	206	295
260	33	74	134	211	301
270	35	77	138	216	307
280	37	80	141	221	313
290	39	83	145	225	318
300	41	86	149	230	324
310	43	88	153	234	329

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	35	77	134	204
20	12	40	88	153	233
25	12	41	90	158	239
30	12	41	90	158	239
35	12	41	90	158	239
40	12	41	90	158	239
45	12	39	85	149	227
50	11	37	80	139	212
55	10	34	74	129	196
60	9	31	67	118	179
65	8	28	61	106	162
70	8	25	55	96	145
75	7	23	49	86	130
80	6	20	44	77	117
85	5	18	39	69	105
90	5	16	35	62	94

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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	0	7	30	66	115
100	0	10	34	73	124
110	1	12	39	80	133
120	2	15	43	86	141
130	3	18	48	92	149
140	4	20	52	98	156
150	5	23	56	104	163
160	6	25	60	109	170
170	7	28	63	114	176
180	8	30	67	119	182
190	10	32	71	124	188
200	11	35	74	128	194
210	12	37	78	133	199
220	14	39	81	137	204
230	15	42	84	141	209
240	16	44	87	145	214
250	18	46	90	149	219
260	19	48	93	153	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	17	45	86	139
20	3	19	51	99	158
25	3	20	53	101	163
30	3	20	53	101	163
35	3	20	53	101	163
40	3	20	53	101	163
45	3	19	50	96	154
50	3	17	47	90	144
55	3	16	43	83	133
60	2	15	39	76	121
65	2	13	36	68	110
70	2	12	32	62	99
75	2	11	29	55	89
80	2	10	26	49	79
85	1	9	23	44	71
90	1	8	21	40	64

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

BW	Beg.	Nov.	Int.	Adv.	Elite
110	4	22	59	113	182
120	5	26	65	122	192
130	7	30	71	130	202
140	9	34	77	138	212
150	11	38	83	145	221
160	13	41	88	152	230
170	15	45	93	159	238
180	17	48	98	166	246
190	19	52	103	172	254
200	21	55	108	178	261
210	23	58	112	184	268
220	25	62	117	190	275
230	27	65	121	195	282
240	29	68	125	201	288
250	31	71	130	206	295
260	33	74	134	211	301
270	35	77	138	216	307
280	37	80	141	221	313
290	39	83	145	225	318
300	41	86	149	230	324
310	43	88	153	234	329

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	35	77	134	204
20	12	40	88	153	233
25	12	41	90	158	239
30	12	41	90	158	239
35	12	41	90	158	239
40	12	41	90	158	239
45	12	39	85	149	227
50	11	37	80	139	212
55	10	34	74	129	196
60	9	31	67	118	179
65	8	28	61	106	162
70	8	25	55	96	145
75	7	23	49	86	130
80	6	20	44	77	117
85	5	18	39	69	105
90	5	16	35	62	94

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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	0	7	30	66	115
100	0	10	34	73	124
110	1	12	39	80	133
120	2	15	43	86	141
130	3	18	48	92	149
140	4	20	52	98	156
150	5	23	56	104	163
160	6	25	60	109	170
170	7	28	63	114	176
180	8	30	67	119	182
190	10	32	71	124	188
200	11	35	74	128	194
210	12	37	78	133	199
220	14	39	81	137	204
230	15	42	84	141	209
240	16	44	87	145	214
250	18	46	90	149	219
260	19	48	93	153	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	17	45	86	139
20	3	19	51	99	158
25	3	20	53	101	163
30	3	20	53	101	163
35	3	20	53	101	163
40	3	20	53	101	163
45	3	19	50	96	154
50	3	17	47	90	144
55	3	16	43	83	133
60	2	15	39	76	121
65	2	13	36	68	110
70	2	12	32	62	99
75	2	11	29	55	89
80	2	10	26	49	79
85	1	9	23	44	71
90	1	8	21	40	64

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

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.

Male

Male Wrist Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Wrist Curl? (lb)

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Wrist Curl Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Wrist Curl? (lb)

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	4	22	59	113	182
120	5	26	65	122	192
130	7	30	71	130	202
140	9	34	77	138	212
150	11	38	83	145	221
160	13	41	88	152	230
170	15	45	93	159	238
180	17	48	98	166	246
190	19	52	103	172	254
200	21	55	108	178	261
210	23	58	112	184	268
220	25	62	117	190	275
230	27	65	121	195	282
240	29	68	125	201	288
250	31	71	130	206	295
260	33	74	134	211	301
270	35	77	138	216	307
280	37	80	141	221	313
290	39	83	145	225	318
300	41	86	149	230	324
310	43	88	153	234	329

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	35	77	134	204
20	12	40	88	153	233
25	12	41	90	158	239
30	12	41	90	158	239
35	12	41	90	158	239
40	12	41	90	158	239
45	12	39	85	149	227
50	11	37	80	139	212
55	10	34	74	129	196
60	9	31	67	118	179
65	8	28	61	106	162
70	8	25	55	96	145
75	7	23	49	86	130
80	6	20	44	77	117
85	5	18	39	69	105
90	5	16	35	62	94

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

BW	Beg.	Nov.	Int.	Adv.	Elite
90	0	7	30	66	115
100	0	10	34	73	124
110	1	12	39	80	133
120	2	15	43	86	141
130	3	18	48	92	149
140	4	20	52	98	156
150	5	23	56	104	163
160	6	25	60	109	170
170	7	28	63	114	176
180	8	30	67	119	182
190	10	32	71	124	188
200	11	35	74	128	194
210	12	37	78	133	199
220	14	39	81	137	204
230	15	42	84	141	209
240	16	44	87	145	214
250	18	46	90	149	219
260	19	48	93	153	224

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	17	45	86	139
20	3	19	51	99	158
25	3	20	53	101	163
30	3	20	53	101	163
35	3	20	53	101	163
40	3	20	53	101	163
45	3	19	50	96	154
50	3	17	47	90	144
55	3	16	43	83	133
60	2	15	39	76	121
65	2	13	36	68	110
70	2	12	32	62	99
75	2	11	29	55	89
80	2	10	26	49	79
85	1	9	23	44	71
90	1	8	21	40	64

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