Zottman Curl

Zottman Curl Standards

Measured in lb

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

Our community Zottman Curl standards are based on 19,000 lifts by Strength Level users
Zottman Curl

Male Zottman Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 6 lb
Novice 21 lb
Intermediate 45 lb
Advanced 79 lb
Elite 120 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.25x
Advanced 0.45x
Elite 0.70x

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

What is the average Zottman Curl? The average Zottman Curl weight for a male lifter is 45 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Zottman Curl? Male beginners should aim to lift 6 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 1 10 28 55 89
120 2 12 31 59 94
130 3 14 34 63 99
140 4 16 37 67 104
150 5 17 40 70 108
160 6 19 42 74 113
170 7 21 45 77 117
180 8 23 47 81 121
190 8 24 50 84 125
200 9 26 52 87 128
210 10 28 54 90 132
220 11 29 56 92 135
230 12 31 58 95 139
240 13 32 61 98 142
250 14 34 63 100 145
260 15 35 65 103 148
270 16 37 67 105 151
280 17 38 68 108 154
290 18 39 70 110 156
300 19 41 72 112 159
310 20 42 74 115 162
Age Beg. Nov. Int. Adv. Elite
15 5 18 38 67 103
20 6 20 44 77 117
25 6 21 45 79 120
30 6 21 45 79 120
35 6 21 45 79 120
40 6 21 45 79 120
45 6 20 43 75 114
50 5 18 40 70 107
55 5 17 37 65 99
60 5 16 34 60 91
65 4 14 31 54 82
70 4 13 28 48 73
75 3 11 25 43 66
80 3 10 22 39 59
85 3 9 20 35 53
90 2 8 18 31 47

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

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

3x10 21%
3x12 13%
2x15 11%
3x8 7%
4x10 7%

Calculate Your Strength Level

lb
lb
years old

Female Zottman Curl Standards (lb)

Entire Community

Strength Level Weight
Beginner 8 lb
Novice 17 lb
Intermediate 29 lb
Advanced 45 lb
Elite 63 lb
Strength Level Bodyweight Ratio
Beginner 0.05x
Novice 0.10x
Intermediate 0.20x
Advanced 0.30x
Elite 0.45x

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

What is the average Zottman Curl? The average Zottman Curl weight for a female lifter is 29 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Zottman Curl? Female beginners should aim to lift 8 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 4 11 21 34 49
100 5 12 23 36 52
110 6 14 24 38 54
120 7 15 26 40 57
130 8 16 27 42 59
140 9 17 29 44 61
150 9 18 30 46 63
160 10 19 31 47 65
170 11 20 33 49 67
180 11 21 34 50 68
190 12 22 35 52 70
200 13 23 36 53 72
210 13 24 37 54 73
220 14 24 38 55 75
230 15 25 39 57 76
240 15 26 40 58 77
250 16 27 41 59 79
260 16 28 42 60 80
Age Beg. Nov. Int. Adv. Elite
15 7 14 25 38 53
20 8 16 28 44 61
25 8 17 29 45 63
30 8 17 29 45 63
35 8 17 29 45 63
40 8 17 29 45 63
45 8 16 28 42 60
50 7 15 26 40 56
55 7 14 24 37 52
60 6 13 22 34 47
65 6 11 20 30 43
70 5 10 18 27 38
75 4 9 16 24 34
80 4 8 14 22 31
85 4 7 13 20 27
90 3 7 11 18 25

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

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

3x10 25%
3x8 19%
4x10 11%
4x8 6%
2x10 4%

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.