Dumbbell Curl Standards for Men and Women (kg)

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Measured in kg

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

Exercise

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Weight Unit

Pounds (lb)

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Kilograms (kg)

Our community Dumbbell Curl standards are based on 1,877,840 lifts by Strength Level users

Dumbbell Curl Standards for Men and Women (kg) - Strength Level (8)

How To

♂ Male
♀ Female

Male Dumbbell Curl Standards (kg)

Strength Level	Weight
Beginner	6 kg
Novice	13 kg
Intermediate	23 kg
Advanced	36 kg
Elite	51 kg

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.15x
Intermediate	0.30x
Advanced	0.50x
Elite	0.65x

How much should I be able to Dumbbell Curl? (kg)

What is the average Dumbbell Curl? The average Dumbbell Curl weight for a male lifter is 23 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Curl? Male beginners should aim to lift 6 kg (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

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	8	16	27	39
55	4	9	18	29	42
60	5	10	19	30	44
65	5	11	21	32	46
70	6	12	22	34	48
75	7	13	23	35	50
80	7	14	24	37	51
85	8	15	26	38	53
90	9	16	27	40	55
95	9	17	28	41	56
100	10	18	29	42	58
105	10	19	30	44	59
110	11	19	31	45	61
115	12	20	32	46	62
120	12	21	33	47	63
125	13	22	34	48	65
130	13	22	34	49	66
135	14	23	35	50	67
140	14	24	36	51	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	20	31	44
20	6	13	23	35	50
25	6	13	23	36	51
30	6	13	23	36	51
35	6	13	23	36	51
40	6	13	23	36	51
45	6	13	22	35	49
50	6	12	21	32	46
55	5	11	19	30	42
60	5	10	18	27	39
65	4	9	16	25	35
70	4	8	14	22	31
75	3	7	13	20	28
80	3	6	11	18	25
85	3	6	10	16	22
90	2	5	9	14	20

(Video) How STRONG Should You Be? (Strength Standards Explained)

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

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

3x10 19%

3x8 10%

3x12 10%

4x10 6%

2x10 6%

4x8 4%

4x12 4%

3x15 3%

3x6 3%

2x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	4795
2	3	8	10%	2441
3	3	12	10%	2341
4	4	10	6%	1507
5	2	10	6%	1399
6	4	8	4%	980
7	4	12	4%	917
8	3	15	3%	750
9	3	6	3%	726
10	2	8	3%	710

Calculate Your Strength Level

Female Dumbbell Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	3 kg
Novice	8 kg
Intermediate	14 kg
Advanced	21 kg
Elite	31 kg

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.35x
Elite	0.45x

How much should I be able to Dumbbell Curl? (kg)

What is the average Dumbbell Curl? The average Dumbbell Curl weight for a female lifter is 14 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Curl? Female beginners should aim to lift 3 kg (1RM) which is still impressive compared to the general population.

(Video) Strength Standards for Women: Comparing Lifts Across Weight Classes and Sports, Beginner & Advanced

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

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	10	16	24
45	2	5	11	17	25
50	3	6	11	18	27
55	3	7	12	19	28
60	3	7	13	20	29
65	4	8	14	21	30
70	4	8	14	22	31
75	4	9	15	23	32
80	5	9	16	24	33
85	5	10	16	25	34
90	5	10	17	25	35
95	6	11	17	26	35
100	6	11	18	27	36
105	6	12	19	27	37
110	7	12	19	28	38
115	7	12	20	28	38
120	7	13	20	29	39

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	18	26
20	3	7	13	21	30
25	3	8	14	21	31
30	3	8	14	21	31
35	3	8	14	21	31
40	3	8	14	21	31
45	3	7	13	20	29
50	3	7	12	19	27
55	3	6	11	18	25
60	3	6	10	16	23
65	2	5	9	15	21
70	2	5	8	13	19
75	2	4	7	12	17
80	2	4	7	10	15
85	2	3	6	9	13
90	1	3	5	8	12

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

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

3x10 22%

3x8 11%

3x12 11%

4x10 7%

3x15 6%

4x12 5%

2x10 5%

4x8 3%

(Video) Was I WRONG About Strength Standards? (Yes and No)

3x6 2%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	1182
2	3	8	11%	595
3	3	12	11%	586
4	4	10	7%	366
5	3	15	6%	304
6	4	12	5%	256
7	2	10	5%	247
8	4	8	3%	172
9	3	6	2%	134
10	2	12	2%	130

Calculate Your Strength Level

Recommended Program

For Dumbbell Curl we recommend following the Dumbbell PPL program on Boostcamp.

Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download Boostcamp for free on iOS and Android.

Download Boostcamp

Dumbbell Curl Standards for Men and Women (kg) - Strength Level (9)

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.

By Exercise

Bench Press 29,135,323 lifts

Squat 16,228,416 lifts

Deadlift 15,423,652 lifts

Shoulder Press 3,737,376 lifts

Dumbbell Bench Press 2,488,223 lifts

Pull Ups 2,383,866 lifts

Dumbbell Curl 1,877,840 lifts

Barbell Curl 1,629,154 lifts

Push Ups 1,368,028 lifts

Dumbbell Shoulder Press 1,301,858 lifts

Bent Over Row 1,287,516 lifts

Sled Leg Press 1,250,563 lifts

Suggest Exercise

(Video) How Strong Should You Be? (Noob To Freak)

Dumbbell Curl Standards for Men and Women (kg) - Strength Level (2023)

Measured in kg

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

Male Dumbbell Curl Standards (kg)

Entire Community

How much should I be able to Dumbbell Curl? (kg)

By Weight and Age

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

Calculate Your Strength Level

Female Dumbbell Curl Standards (kg)

Entire Community

How much should I be able to Dumbbell Curl? (kg)

By Weight and Age

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

Calculate Your Strength Level

Recommended Program

Rate Your Lifts Against Other People

What do the strength standards mean?

By Exercise

Other Languages

Videos

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	8	16	27	39
55	4	9	18	29	42
60	5	10	19	30	44
65	5	11	21	32	46
70	6	12	22	34	48
75	7	13	23	35	50
80	7	14	24	37	51
85	8	15	26	38	53
90	9	16	27	40	55
95	9	17	28	41	56
100	10	18	29	42	58
105	10	19	30	44	59
110	11	19	31	45	61
115	12	20	32	46	62
120	12	21	33	47	63
125	13	22	34	48	65
130	13	22	34	49	66
135	14	23	35	50	67
140	14	24	36	51	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	20	31	44
20	6	13	23	35	50
25	6	13	23	36	51
30	6	13	23	36	51
35	6	13	23	36	51
40	6	13	23	36	51
45	6	13	22	35	49
50	6	12	21	32	46
55	5	11	19	30	42
60	5	10	18	27	39
65	4	9	16	25	35
70	4	8	14	22	31
75	3	7	13	20	28
80	3	6	11	18	25
85	3	6	10	16	22
90	2	5	9	14	20

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	10	16	24
45	2	5	11	17	25
50	3	6	11	18	27
55	3	7	12	19	28
60	3	7	13	20	29
65	4	8	14	21	30
70	4	8	14	22	31
75	4	9	15	23	32
80	5	9	16	24	33
85	5	10	16	25	34
90	5	10	17	25	35
95	6	11	17	26	35
100	6	11	18	27	36
105	6	12	19	27	37
110	7	12	19	28	38
115	7	12	20	28	38
120	7	13	20	29	39

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	18	26
20	3	7	13	21	30
25	3	8	14	21	31
30	3	8	14	21	31
35	3	8	14	21	31
40	3	8	14	21	31
45	3	7	13	20	29
50	3	7	12	19	27
55	3	6	11	18	25
60	3	6	10	16	23
65	2	5	9	15	21
70	2	5	8	13	19
75	2	4	7	12	17
80	2	4	7	10	15
85	2	3	6	9	13
90	1	3	5	8	12

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	8	16	27	39
55	4	9	18	29	42
60	5	10	19	30	44
65	5	11	21	32	46
70	6	12	22	34	48
75	7	13	23	35	50
80	7	14	24	37	51
85	8	15	26	38	53
90	9	16	27	40	55
95	9	17	28	41	56
100	10	18	29	42	58
105	10	19	30	44	59
110	11	19	31	45	61
115	12	20	32	46	62
120	12	21	33	47	63
125	13	22	34	48	65
130	13	22	34	49	66
135	14	23	35	50	67
140	14	24	36	51	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	20	31	44
20	6	13	23	35	50
25	6	13	23	36	51
30	6	13	23	36	51
35	6	13	23	36	51
40	6	13	23	36	51
45	6	13	22	35	49
50	6	12	21	32	46
55	5	11	19	30	42
60	5	10	18	27	39
65	4	9	16	25	35
70	4	8	14	22	31
75	3	7	13	20	28
80	3	6	11	18	25
85	3	6	10	16	22
90	2	5	9	14	20

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	10	16	24
45	2	5	11	17	25
50	3	6	11	18	27
55	3	7	12	19	28
60	3	7	13	20	29
65	4	8	14	21	30
70	4	8	14	22	31
75	4	9	15	23	32
80	5	9	16	24	33
85	5	10	16	25	34
90	5	10	17	25	35
95	6	11	17	26	35
100	6	11	18	27	36
105	6	12	19	27	37
110	7	12	19	28	38
115	7	12	20	28	38
120	7	13	20	29	39

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	18	26
20	3	7	13	21	30
25	3	8	14	21	31
30	3	8	14	21	31
35	3	8	14	21	31
40	3	8	14	21	31
45	3	7	13	20	29
50	3	7	12	19	27
55	3	6	11	18	25
60	3	6	10	16	23
65	2	5	9	15	21
70	2	5	8	13	19
75	2	4	7	12	17
80	2	4	7	10	15
85	2	3	6	9	13
90	1	3	5	8	12

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	8	16	27	39
55	4	9	18	29	42
60	5	10	19	30	44
65	5	11	21	32	46
70	6	12	22	34	48
75	7	13	23	35	50
80	7	14	24	37	51
85	8	15	26	38	53
90	9	16	27	40	55
95	9	17	28	41	56
100	10	18	29	42	58
105	10	19	30	44	59
110	11	19	31	45	61
115	12	20	32	46	62
120	12	21	33	47	63
125	13	22	34	48	65
130	13	22	34	49	66
135	14	23	35	50	67
140	14	24	36	51	68

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	11	20	31	44
20	6	13	23	35	50
25	6	13	23	36	51
30	6	13	23	36	51
35	6	13	23	36	51
40	6	13	23	36	51
45	6	13	22	35	49
50	6	12	21	32	46
55	5	11	19	30	42
60	5	10	18	27	39
65	4	9	16	25	35
70	4	8	14	22	31
75	3	7	13	20	28
80	3	6	11	18	25
85	3	6	10	16	22
90	2	5	9	14	20

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	5	10	16	24
45	2	5	11	17	25
50	3	6	11	18	27
55	3	7	12	19	28
60	3	7	13	20	29
65	4	8	14	21	30
70	4	8	14	22	31
75	4	9	15	23	32
80	5	9	16	24	33
85	5	10	16	25	34
90	5	10	17	25	35
95	6	11	17	26	35
100	6	11	18	27	36
105	6	12	19	27	37
110	7	12	19	28	38
115	7	12	20	28	38
120	7	13	20	29	39

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	6	12	18	26
20	3	7	13	21	30
25	3	8	14	21	31
30	3	8	14	21	31
35	3	8	14	21	31
40	3	8	14	21	31
45	3	7	13	20	29
50	3	7	12	19	27
55	3	6	11	18	25
60	3	6	10	16	23
65	2	5	9	15	21
70	2	5	8	13	19
75	2	4	7	12	17
80	2	4	7	10	15
85	2	3	6	9	13
90	1	3	5	8	12