Hammer Curl Strength Standards for Men and Women

Discover how your 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 Hammer Curl Strength Level

Calculate Your Hammer Curl Strength

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Hammer Curl Weight Standards

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

LevelWeight
Beginner22 lbs
Novice36 lbs
Intermediate55 lbs
Advanced79 lbs
Elite106 lbs

Hammer Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.45
Elite0.60
LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.20
Advanced0.30
Elite0.40

Hammer Curl Standards by Bodyweight

Find the Hammer Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs12 lbs21 lbs34 lbs52 lbs72 lbs
120 lbs14 lbs24 lbs38 lbs56 lbs77 lbs
130 lbs16 lbs27 lbs42 lbs61 lbs82 lbs
140 lbs18 lbs29 lbs45 lbs65 lbs87 lbs
150 lbs20 lbs32 lbs49 lbs69 lbs92 lbs
160 lbs22 lbs35 lbs52 lbs73 lbs96 lbs
170 lbs24 lbs37 lbs55 lbs77 lbs101 lbs
180 lbs26 lbs40 lbs58 lbs80 lbs105 lbs
190 lbs28 lbs42 lbs61 lbs84 lbs109 lbs
200 lbs29 lbs45 lbs64 lbs87 lbs113 lbs
210 lbs31 lbs47 lbs67 lbs91 lbs117 lbs
220 lbs33 lbs49 lbs70 lbs94 lbs121 lbs
230 lbs35 lbs51 lbs72 lbs97 lbs124 lbs
240 lbs37 lbs54 lbs75 lbs100 lbs128 lbs
250 lbs39 lbs56 lbs78 lbs103 lbs131 lbs
260 lbs40 lbs58 lbs80 lbs106 lbs135 lbs
270 lbs42 lbs60 lbs83 lbs109 lbs138 lbs
280 lbs44 lbs62 lbs85 lbs112 lbs141 lbs
290 lbs45 lbs64 lbs87 lbs114 lbs144 lbs
300 lbs47 lbs66 lbs90 lbs117 lbs147 lbs
310 lbs49 lbs68 lbs92 lbs120 lbs150 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs16 lbs24 lbs35 lbs48 lbs
100 lbs11 lbs17 lbs26 lbs38 lbs51 lbs
110 lbs12 lbs18 lbs28 lbs40 lbs53 lbs
120 lbs13 lbs20 lbs29 lbs42 lbs55 lbs
130 lbs13 lbs21 lbs31 lbs43 lbs57 lbs
140 lbs14 lbs22 lbs32 lbs45 lbs59 lbs
150 lbs15 lbs23 lbs34 lbs47 lbs61 lbs
160 lbs16 lbs24 lbs35 lbs48 lbs63 lbs
170 lbs17 lbs25 lbs36 lbs50 lbs65 lbs
180 lbs17 lbs26 lbs37 lbs51 lbs66 lbs
190 lbs18 lbs27 lbs39 lbs53 lbs68 lbs
200 lbs19 lbs28 lbs40 lbs54 lbs70 lbs
210 lbs20 lbs29 lbs41 lbs55 lbs71 lbs
220 lbs20 lbs30 lbs42 lbs56 lbs72 lbs
230 lbs21 lbs31 lbs43 lbs58 lbs74 lbs
240 lbs22 lbs31 lbs44 lbs59 lbs75 lbs
250 lbs22 lbs32 lbs45 lbs60 lbs76 lbs
260 lbs23 lbs33 lbs46 lbs61 lbs78 lbs

Hammer Curl Standards by Age

Discover how Hammer Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1519 lbs31 lbs48 lbs68 lbs91 lbs
2021 lbs35 lbs54 lbs77 lbs103 lbs
2522 lbs36 lbs55 lbs79 lbs106 lbs
3022 lbs36 lbs55 lbs79 lbs106 lbs
3522 lbs36 lbs55 lbs79 lbs106 lbs
4022 lbs36 lbs55 lbs79 lbs106 lbs
4521 lbs34 lbs53 lbs75 lbs101 lbs
5020 lbs33 lbs50 lbs71 lbs95 lbs
5519 lbs30 lbs46 lbs66 lbs88 lbs
6017 lbs28 lbs43 lbs60 lbs81 lbs
6516 lbs26 lbs39 lbs55 lbs73 lbs
7015 lbs24 lbs35 lbs50 lbs66 lbs
7514 lbs21 lbs32 lbs45 lbs60 lbs
8013 lbs20 lbs29 lbs41 lbs54 lbs
8512 lbs18 lbs26 lbs37 lbs49 lbs
9011 lbs17 lbs24 lbs34 lbs44 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1512 lbs19 lbs28 lbs40 lbs53 lbs
2014 lbs21 lbs32 lbs45 lbs60 lbs
2514 lbs22 lbs33 lbs46 lbs61 lbs
3014 lbs22 lbs33 lbs46 lbs61 lbs
3514 lbs22 lbs33 lbs46 lbs61 lbs
4014 lbs22 lbs33 lbs46 lbs61 lbs
4513 lbs21 lbs31 lbs44 lbs58 lbs
5013 lbs20 lbs30 lbs42 lbs55 lbs
5512 lbs19 lbs28 lbs39 lbs51 lbs
6011 lbs17 lbs26 lbs36 lbs47 lbs
6511 lbs16 lbs24 lbs33 lbs43 lbs
7010 lbs15 lbs22 lbs30 lbs39 lbs
759 lbs14 lbs20 lbs27 lbs35 lbs
809 lbs13 lbs18 lbs25 lbs32 lbs
858 lbs12 lbs17 lbs22 lbs29 lbs
908 lbs11 lbs15 lbs21 lbs27 lbs

Hammer Curl Overview

Hammer Curls are a dynamic arm exercise that targets the biceps and brachialis, providing an effective way to enhance upper arm strength and muscle definition.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Hammer Curl

  1. Stand upright with feet shoulder-width apart, holding a pair of dumbbells at your sides with a neutral grip (palms facing your body).
  2. Keep your elbows close to your torso and maintain a straight back throughout the exercise.
  3. Exhale and curl the dumbbells upward while keeping the palms facing each other.
  4. Continue lifting until the dumbbells reach shoulder level and your biceps are fully contracted.
  5. Hold the top position for a moment, squeezing your biceps.
  6. Inhale and slowly lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

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

Pro Tips for Hammer Curl

  • Maintain a controlled motion; avoid swinging the weights.
  • Keep your elbows stationary to maximize bicep engagement.
  • Use a weight that allows you to complete the exercise with proper form.
  • For added intensity, perform the exercise slowly, emphasizing the eccentric (lowering) phase.

Compare Other Exercises

Exercise Comparison

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