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Cable Hammer Curl Strength Standards for Men and Women

Discover how your Cable 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 Cable Hammer Curl Strength Level

Calculate Your Cable Hammer Curl Strength

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Cable Hammer Curl Weight Standards

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

LevelWeight
Beginner23 lbs
Novice36 lbs
Intermediate54 lbs
Advanced78 lbs
Elite105 lbs

Cable Hammer Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.25
Advanced0.40
Elite0.55
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.40

Cable Hammer Curl Standards by Bodyweight

Find the Cable Hammer Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs15 lbs24 lbs37 lbs55 lbs76 lbs
120 lbs16 lbs26 lbs40 lbs59 lbs81 lbs
130 lbs18 lbs28 lbs43 lbs63 lbs85 lbs
140 lbs19 lbs30 lbs46 lbs66 lbs90 lbs
150 lbs21 lbs33 lbs49 lbs70 lbs94 lbs
160 lbs22 lbs35 lbs52 lbs73 lbs98 lbs
170 lbs24 lbs37 lbs55 lbs77 lbs102 lbs
180 lbs25 lbs39 lbs57 lbs80 lbs105 lbs
190 lbs27 lbs41 lbs60 lbs83 lbs109 lbs
200 lbs28 lbs43 lbs62 lbs86 lbs112 lbs
210 lbs30 lbs45 lbs64 lbs89 lbs116 lbs
220 lbs31 lbs47 lbs67 lbs91 lbs119 lbs
230 lbs33 lbs48 lbs69 lbs94 lbs122 lbs
240 lbs34 lbs50 lbs71 lbs97 lbs125 lbs
250 lbs35 lbs52 lbs73 lbs99 lbs128 lbs
260 lbs37 lbs54 lbs76 lbs102 lbs131 lbs
270 lbs38 lbs55 lbs78 lbs104 lbs134 lbs
280 lbs39 lbs57 lbs80 lbs107 lbs136 lbs
290 lbs41 lbs59 lbs82 lbs109 lbs139 lbs
300 lbs42 lbs60 lbs83 lbs111 lbs142 lbs
310 lbs43 lbs62 lbs85 lbs113 lbs144 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs13 lbs19 lbs27 lbs37 lbs48 lbs
100 lbs14 lbs20 lbs29 lbs39 lbs51 lbs
110 lbs15 lbs22 lbs30 lbs41 lbs54 lbs
120 lbs16 lbs23 lbs32 lbs44 lbs56 lbs
130 lbs17 lbs24 lbs34 lbs46 lbs59 lbs
140 lbs18 lbs26 lbs35 lbs48 lbs61 lbs
150 lbs19 lbs27 lbs37 lbs49 lbs63 lbs
160 lbs20 lbs28 lbs38 lbs51 lbs65 lbs
170 lbs21 lbs29 lbs40 lbs53 lbs67 lbs
180 lbs22 lbs30 lbs41 lbs54 lbs69 lbs
190 lbs23 lbs31 lbs43 lbs56 lbs71 lbs
200 lbs24 lbs32 lbs44 lbs58 lbs73 lbs
210 lbs24 lbs33 lbs45 lbs59 lbs74 lbs
220 lbs25 lbs34 lbs46 lbs60 lbs76 lbs
230 lbs26 lbs35 lbs47 lbs62 lbs78 lbs
240 lbs27 lbs36 lbs49 lbs63 lbs79 lbs
250 lbs28 lbs37 lbs50 lbs64 lbs81 lbs
260 lbs28 lbs38 lbs51 lbs66 lbs82 lbs

Cable Hammer Curl Standards by Age

Discover how Cable Hammer Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1521 lbs32 lbs48 lbs68 lbs91 lbs
2022 lbs35 lbs53 lbs76 lbs103 lbs
2523 lbs36 lbs54 lbs78 lbs105 lbs
3023 lbs36 lbs54 lbs78 lbs105 lbs
3523 lbs36 lbs54 lbs78 lbs105 lbs
4023 lbs36 lbs54 lbs78 lbs105 lbs
4522 lbs34 lbs52 lbs74 lbs100 lbs
5021 lbs33 lbs49 lbs70 lbs94 lbs
5520 lbs31 lbs46 lbs66 lbs88 lbs
6019 lbs29 lbs43 lbs61 lbs81 lbs
6518 lbs27 lbs40 lbs56 lbs74 lbs
7017 lbs25 lbs37 lbs51 lbs67 lbs
7516 lbs24 lbs34 lbs47 lbs61 lbs
8016 lbs22 lbs31 lbs43 lbs56 lbs
8515 lbs21 lbs29 lbs39 lbs51 lbs
9014 lbs20 lbs27 lbs36 lbs47 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1517 lbs23 lbs32 lbs43 lbs55 lbs
2018 lbs25 lbs35 lbs48 lbs62 lbs
2518 lbs25 lbs36 lbs49 lbs64 lbs
3018 lbs25 lbs36 lbs49 lbs64 lbs
3518 lbs25 lbs36 lbs49 lbs64 lbs
4018 lbs25 lbs36 lbs49 lbs64 lbs
4517 lbs25 lbs34 lbs47 lbs61 lbs
5017 lbs24 lbs33 lbs44 lbs58 lbs
5516 lbs23 lbs31 lbs42 lbs54 lbs
6016 lbs21 lbs29 lbs39 lbs50 lbs
6515 lbs20 lbs27 lbs36 lbs46 lbs
7014 lbs19 lbs25 lbs33 lbs42 lbs
7514 lbs18 lbs24 lbs31 lbs39 lbs
8013 lbs17 lbs22 lbs28 lbs36 lbs
8513 lbs16 lbs21 lbs26 lbs33 lbs
9013 lbs15 lbs20 lbs25 lbs30 lbs

Cable Hammer Curl Overview

The Cable Hammer Curl is an effective exercise for building and strengthening the biceps and forearms by utilizing a neutral grip and the constant tension provided by the cable machine.

Muscles Worked

Equipment Needed

Cable machine, Rope handle

How To Perform the Cable Hammer Curl

  1. Attach a rope handle to the low pulley of a cable machine.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the rope with both hands, palms facing each other (neutral grip).
  4. Keep your elbows close to your torso and your back straight.
  5. Curl the rope upwards by bending your elbows, bringing your hands towards your shoulders.
  6. Squeeze your biceps at the top of the movement.
  7. Slowly lower the rope back to the starting position.
  8. Repeat for the desired number of repetitions.
  9. Exhale while curling up and inhale while lowering the rope.

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

Pro Tips for Cable Hammer Curl

  • Maintain a neutral grip throughout the movement.
  • Keep your elbows stationary and close to your torso.
  • Avoid swinging your body; focus on using your biceps to lift the weight.
  • Use a controlled motion to maximize muscle engagement and avoid injury.
  • Adjust the cable height and weight to match your fitness level.

Compare Other Exercises

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Ready to Improve Your Cable Hammer Curl?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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