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Cable Bicep Curl Strength Standards for Men and Women

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

Calculate Your Cable Bicep Curl Strength Level

Calculate Your Cable Bicep Curl Strength

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Cable Bicep Curl Weight Standards

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

LevelWeight
Beginner38 lbs
Novice72 lbs
Intermediate122 lbs
Advanced187 lbs
Elite263 lbs

Cable Bicep Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.15
Novice0.35
Intermediate0.65
Advanced1.05
Elite1.50
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.40
Advanced0.70
Elite1.00

Cable Bicep Curl Standards by Bodyweight

Find the Cable Bicep Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs22 lbs47 lbs86 lbs139 lbs202 lbs
120 lbs25 lbs52 lbs93 lbs147 lbs212 lbs
130 lbs28 lbs56 lbs99 lbs156 lbs222 lbs
140 lbs31 lbs61 lbs105 lbs163 lbs232 lbs
150 lbs34 lbs65 lbs111 lbs171 lbs241 lbs
160 lbs37 lbs69 lbs117 lbs178 lbs249 lbs
170 lbs40 lbs74 lbs122 lbs185 lbs257 lbs
180 lbs42 lbs78 lbs128 lbs192 lbs265 lbs
190 lbs45 lbs82 lbs133 lbs198 lbs273 lbs
200 lbs48 lbs85 lbs138 lbs204 lbs280 lbs
210 lbs51 lbs89 lbs143 lbs210 lbs287 lbs
220 lbs53 lbs93 lbs147 lbs216 lbs294 lbs
230 lbs56 lbs96 lbs152 lbs221 lbs300 lbs
240 lbs58 lbs100 lbs156 lbs227 lbs307 lbs
250 lbs61 lbs103 lbs161 lbs232 lbs313 lbs
260 lbs63 lbs106 lbs165 lbs237 lbs319 lbs
270 lbs66 lbs110 lbs169 lbs242 lbs324 lbs
280 lbs68 lbs113 lbs173 lbs247 lbs330 lbs
290 lbs71 lbs116 lbs177 lbs252 lbs336 lbs
300 lbs73 lbs119 lbs181 lbs256 lbs341 lbs
310 lbs75 lbs122 lbs184 lbs261 lbs346 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs13 lbs25 lbs45 lbs74 lbs108 lbs
100 lbs15 lbs28 lbs50 lbs80 lbs116 lbs
110 lbs17 lbs31 lbs55 lbs86 lbs124 lbs
120 lbs19 lbs35 lbs59 lbs92 lbs131 lbs
130 lbs21 lbs38 lbs64 lbs98 lbs138 lbs
140 lbs23 lbs41 lbs68 lbs103 lbs144 lbs
150 lbs25 lbs44 lbs72 lbs108 lbs150 lbs
160 lbs27 lbs47 lbs76 lbs113 lbs156 lbs
170 lbs29 lbs49 lbs79 lbs117 lbs161 lbs
180 lbs31 lbs52 lbs83 lbs122 lbs167 lbs
190 lbs32 lbs55 lbs86 lbs126 lbs172 lbs
200 lbs34 lbs58 lbs90 lbs130 lbs177 lbs
210 lbs36 lbs60 lbs93 lbs134 lbs181 lbs
220 lbs38 lbs63 lbs96 lbs138 lbs186 lbs
230 lbs40 lbs65 lbs100 lbs142 lbs190 lbs
240 lbs42 lbs67 lbs103 lbs146 lbs195 lbs
250 lbs43 lbs70 lbs106 lbs149 lbs199 lbs
260 lbs45 lbs72 lbs108 lbs153 lbs203 lbs

Cable Bicep Curl Standards by Age

Discover how Cable Bicep Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1533 lbs63 lbs106 lbs161 lbs225 lbs
2037 lbs70 lbs119 lbs183 lbs257 lbs
2538 lbs72 lbs122 lbs187 lbs263 lbs
3038 lbs72 lbs122 lbs187 lbs263 lbs
3538 lbs72 lbs122 lbs187 lbs263 lbs
4038 lbs72 lbs122 lbs187 lbs263 lbs
4536 lbs69 lbs117 lbs178 lbs250 lbs
5035 lbs65 lbs110 lbs168 lbs235 lbs
5533 lbs61 lbs102 lbs156 lbs218 lbs
6031 lbs56 lbs94 lbs143 lbs200 lbs
6528 lbs52 lbs86 lbs130 lbs181 lbs
7026 lbs47 lbs78 lbs118 lbs164 lbs
7525 lbs43 lbs71 lbs106 lbs147 lbs
8023 lbs40 lbs64 lbs96 lbs133 lbs
8522 lbs37 lbs59 lbs87 lbs120 lbs
9020 lbs34 lbs54 lbs79 lbs109 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1520 lbs36 lbs60 lbs92 lbs130 lbs
2021 lbs40 lbs67 lbs104 lbs147 lbs
2522 lbs40 lbs69 lbs106 lbs151 lbs
3022 lbs40 lbs69 lbs106 lbs151 lbs
3522 lbs40 lbs69 lbs106 lbs151 lbs
4022 lbs40 lbs69 lbs106 lbs151 lbs
4521 lbs39 lbs66 lbs101 lbs144 lbs
5020 lbs37 lbs62 lbs96 lbs135 lbs
5519 lbs35 lbs58 lbs89 lbs126 lbs
6019 lbs33 lbs54 lbs82 lbs116 lbs
6518 lbs30 lbs50 lbs75 lbs105 lbs
7017 lbs28 lbs45 lbs68 lbs95 lbs
7516 lbs26 lbs42 lbs62 lbs86 lbs
8015 lbs24 lbs38 lbs56 lbs78 lbs
8515 lbs23 lbs35 lbs52 lbs71 lbs
9014 lbs21 lbs33 lbs47 lbs65 lbs

Cable Bicep Curl Overview

Cable Bicep Curl targets the biceps brachii with controlled movements using a cable machine, ensuring constant tension throughout the exercise.

Muscles Worked

Equipment Needed

Cable Machine, Straight or EZ Curl Bar

How To Perform the Cable Bicep Curl

  1. Attach a straight or EZ curl bar to the low pulley of a cable machine.
  2. Stand facing the machine, grasp the bar with an underhand grip (palms facing up) about shoulder-width apart.
  3. Position your elbows close to your torso and keep your back straight.
  4. Curl the bar upwards by contracting your biceps, keeping your upper arms stationary.
  5. Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
  6. Hold the contraction for a second and then slowly lower the bar back to the starting position.
  7. Exhale during the curl upwards and inhale as you lower the bar back down.

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

Pro Tips for Cable Bicep Curl

  • Keep your elbows close to your torso to maximize bicep engagement.
  • Avoid using your back or shoulders to lift the weight; focus on a slow and controlled movement.
  • Use a weight that allows you to maintain proper form throughout the exercise.
  • Ensure constant tension on the biceps by not letting the weights rest at the bottom of the movement.

Compare Other Exercises

Exercise Comparison

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