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Incline Hammer Curl Strength Standards for Men and Women

Discover how your Incline Hammer Curl performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Incline Hammer Curl Strength Level

Calculate Your Incline Hammer Curl Strength

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Incline Hammer Curl Weight Standards

Compare your Incline Hammer Curl performance to these weight standards and see where you stand.

LevelWeight
Beginner11 lbs
Novice26 lbs
Intermediate48 lbs
Advanced77 lbs
Elite112 lbs

Incline Hammer Curl Bodyweight Ratio Standards

See how your Incline Hammer Curl strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.25
Advanced0.45
Elite0.65
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.40

Incline Hammer Curl Standards by Bodyweight

Find the Incline Hammer Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs6 lbs17 lbs36 lbs61 lbs91 lbs
120 lbs7 lbs19 lbs38 lbs64 lbs94 lbs
130 lbs8 lbs20 lbs40 lbs66 lbs98 lbs
140 lbs9 lbs22 lbs42 lbs69 lbs101 lbs
150 lbs10 lbs23 lbs44 lbs72 lbs104 lbs
160 lbs11 lbs25 lbs46 lbs74 lbs107 lbs
170 lbs11 lbs26 lbs48 lbs76 lbs110 lbs
180 lbs12 lbs27 lbs49 lbs78 lbs112 lbs
190 lbs13 lbs28 lbs51 lbs80 lbs115 lbs
200 lbs14 lbs30 lbs53 lbs82 lbs117 lbs
210 lbs15 lbs31 lbs54 lbs84 lbs120 lbs
220 lbs15 lbs32 lbs56 lbs86 lbs122 lbs
230 lbs16 lbs33 lbs57 lbs88 lbs124 lbs
240 lbs17 lbs34 lbs59 lbs90 lbs126 lbs
250 lbs18 lbs35 lbs60 lbs92 lbs128 lbs
260 lbs18 lbs36 lbs61 lbs93 lbs130 lbs
270 lbs19 lbs37 lbs63 lbs95 lbs132 lbs
280 lbs20 lbs38 lbs64 lbs96 lbs134 lbs
290 lbs20 lbs39 lbs65 lbs98 lbs135 lbs
300 lbs21 lbs40 lbs66 lbs99 lbs137 lbs
310 lbs22 lbs41 lbs67 lbs101 lbs139 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs6 lbs12 lbs22 lbs34 lbs48 lbs
100 lbs7 lbs14 lbs24 lbs36 lbs50 lbs
110 lbs8 lbs15 lbs25 lbs38 lbs53 lbs
120 lbs9 lbs16 lbs27 lbs40 lbs55 lbs
130 lbs10 lbs18 lbs28 lbs42 lbs57 lbs
140 lbs11 lbs19 lbs30 lbs44 lbs60 lbs
150 lbs11 lbs20 lbs31 lbs45 lbs62 lbs
160 lbs12 lbs21 lbs33 lbs47 lbs63 lbs
170 lbs13 lbs22 lbs34 lbs49 lbs65 lbs
180 lbs14 lbs23 lbs35 lbs50 lbs67 lbs
190 lbs14 lbs24 lbs36 lbs52 lbs69 lbs
200 lbs15 lbs25 lbs37 lbs53 lbs70 lbs
210 lbs16 lbs26 lbs39 lbs54 lbs72 lbs
220 lbs17 lbs27 lbs40 lbs55 lbs73 lbs
230 lbs17 lbs27 lbs41 lbs57 lbs74 lbs
240 lbs18 lbs28 lbs42 lbs58 lbs76 lbs
250 lbs18 lbs29 lbs43 lbs59 lbs77 lbs
260 lbs19 lbs30 lbs44 lbs60 lbs78 lbs

Incline Hammer Curl Standards by Age

Discover how Incline Hammer Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1510 lbs22 lbs41 lbs66 lbs95 lbs
2011 lbs25 lbs47 lbs75 lbs109 lbs
2511 lbs26 lbs48 lbs77 lbs112 lbs
3011 lbs26 lbs48 lbs77 lbs112 lbs
3511 lbs26 lbs48 lbs77 lbs112 lbs
4011 lbs26 lbs48 lbs77 lbs112 lbs
4511 lbs25 lbs46 lbs73 lbs106 lbs
5010 lbs23 lbs43 lbs69 lbs99 lbs
559 lbs21 lbs40 lbs64 lbs92 lbs
609 lbs20 lbs36 lbs58 lbs84 lbs
658 lbs18 lbs33 lbs53 lbs76 lbs
707 lbs16 lbs30 lbs47 lbs68 lbs
757 lbs15 lbs27 lbs43 lbs61 lbs
806 lbs13 lbs24 lbs38 lbs55 lbs
855 lbs12 lbs22 lbs34 lbs49 lbs
905 lbs11 lbs20 lbs31 lbs45 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
159 lbs16 lbs26 lbs38 lbs52 lbs
2010 lbs18 lbs30 lbs44 lbs60 lbs
2510 lbs19 lbs30 lbs45 lbs61 lbs
3010 lbs19 lbs30 lbs45 lbs61 lbs
3510 lbs19 lbs30 lbs45 lbs61 lbs
4010 lbs19 lbs30 lbs45 lbs61 lbs
4510 lbs18 lbs29 lbs43 lbs58 lbs
509 lbs17 lbs27 lbs40 lbs55 lbs
559 lbs16 lbs25 lbs37 lbs51 lbs
608 lbs14 lbs23 lbs34 lbs46 lbs
657 lbs13 lbs21 lbs31 lbs42 lbs
707 lbs12 lbs19 lbs28 lbs38 lbs
756 lbs11 lbs17 lbs25 lbs34 lbs
806 lbs10 lbs15 lbs22 lbs30 lbs
855 lbs9 lbs14 lbs20 lbs27 lbs
905 lbs8 lbs13 lbs18 lbs25 lbs

Incline Hammer Curl Overview

Incline Hammer Curl is an effective exercise to specifically target and isolate the biceps and forearms by curling dumbbells with a neutral grip on an inclined bench.

Muscles Worked

Equipment Needed

Incline Bench, Dumbbells

How To Perform the Incline Hammer Curl

  1. Adjust an incline bench to a 45-degree angle.
  2. Sit on the bench with your back firmly against the pad and feet flat on the floor.
  3. Hold a dumbbell in each hand with a neutral grip (palms facing each other).
  4. Let your arms hang straight down at your sides.
  5. Keeping your upper arms stationary, curl the dumbbells towards your shoulders by bending at the elbows.
  6. Squeeze the biceps at the top of the movement.
  7. Slowly lower the dumbbells back to the starting position.
  8. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Incline Hammer Curl for proper technique and tips.

Pro Tips for Incline Hammer Curl

  • Keep your elbows close to your torso throughout the exercise.
  • Avoid swinging or using momentum to lift the weights.
  • Focus on a controlled, slow movement to maximize muscle engagement.
  • Exhale as you curl the weights up and inhale as you lower them back down.

Compare Other Exercises

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