Wrist Curl

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

Male Wrist Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 9 lb
Novice 45 lb
Intermediate 114 lb
Advanced 212 lb
Elite 335 lb
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? (lb)

What is the average Wrist Curl? The average Wrist Curl weight for a male lifter is 114 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 9 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

BW Beg. Nov. Int. Adv. Elite
110 0 17 62 135 231
120 1 22 71 148 249
130 2 27 80 161 265
140 4 32 88 173 281
150 6 37 97 185 296
160 8 42 105 197 311
170 11 48 114 208 325
180 13 53 122 219 338
190 16 58 129 229 351
200 19 63 137 239 363
210 22 68 145 249 376
220 25 73 152 259 387
230 28 78 159 268 399
240 31 83 166 277 410
250 34 88 173 286 420
260 37 93 180 295 431
270 40 98 186 303 441
280 43 102 193 311 451
290 46 107 199 319 461
300 49 111 205 327 470
310 52 116 211 335 479
Age Beg. Nov. Int. Adv. Elite
15 8 39 97 181 285
20 9 44 111 207 327
25 9 45 114 212 335
30 9 45 114 212 335
35 9 45 114 212 335
40 9 45 114 212 335
45 9 43 108 201 318
50 8 40 101 189 298
55 7 37 94 175 276
60 7 34 85 160 252
65 6 31 77 144 228
70 6 28 69 129 204
75 5 25 62 116 183
80 4 22 55 103 163
85 4 20 50 93 146
90 4 18 45 84 132

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

lb
lb
years old

Female Wrist Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 1 lb
Novice 22 lb
Intermediate 74 lb
Advanced 157 lb
Elite 265 lb
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? (lb)

What is the average Wrist Curl? The average Wrist Curl weight for a female lifter is 74 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 1 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

BW Beg. Nov. Int. Adv. Elite
90 3 3 30 84 161
100 1 6 38 97 178
110 0 9 46 109 195
120 0 13 53 121 211
130 0 17 61 133 226
140 1 21 69 144 241
150 2 26 77 155 255
160 4 30 84 165 268
170 6 34 91 175 281
180 7 39 98 185 293
190 9 43 105 195 305
200 11 48 112 204 317
210 14 52 119 213 328
220 16 57 126 222 339
230 18 61 132 231 350
240 21 65 139 239 360
250 23 70 145 247 370
260 26 74 151 255 380
Age Beg. Nov. Int. Adv. Elite
15 1 19 63 134 226
20 1 22 72 153 258
25 1 22 74 157 265
30 1 22 74 157 265
35 1 22 74 157 265
40 1 22 74 157 265
45 1 21 70 149 251
50 1 20 66 140 236
55 1 18 61 129 218
60 1 17 56 118 199
65 1 15 50 107 180
70 1 13 45 96 161
75 1 12 40 86 144
80 0 11 36 77 129
85 0 10 32 69 116
90 0 9 29 62 104

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

lb
lb
years old

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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.