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Cheat Curl strength standards

What is a good Cheat Curl?

For a 180 lb male, an Intermediate Cheat Curl is about 142 lb (0.79x bodyweight). Advanced starts around 198 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Cheat Curl Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 22 45 79 122 172
120 27 53 89 134 187
130 32 60 98 146 200
140 37 67 107 157 213
150 43 74 116 168 226
160 48 81 125 178 238
170 53 88 134 188 250
180 59 95 142 198 261
190 64 101 150 208 272
200 69 108 158 217 282
210 74 114 165 226 292
220 79 120 173 234 302
230 84 126 180 243 312
240 89 132 187 251 321
250 94 138 194 259 330
260 98 144 201 267 339
270 103 149 207 274 347
280 108 155 214 282 356
290 112 160 220 289 364
300 117 166 226 296 372
310 121 171 232 303 380

The Cheat Curl standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Cheat Curl Standards by Age

How the Cheat Curl standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 42 74 117 170 230
20 48 85 134 195 264
25 49 87 138 200 271
30 49 87 138 200 271
35 49 87 138 200 271
40 49 87 138 200 271
45 47 82 131 190 257
50 44 77 123 178 241
55 41 72 113 165 223
60 37 65 103 150 203
65 33 59 93 136 184
70 30 53 84 122 165
75 27 47 75 109 147
80 24 42 67 98 132
85 22 38 60 87 118
90 19 34 54 79 107

The Cheat Curl standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Cheat Curl Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 142 lbs (0.79x bodyweight) on the Cheat Curl is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Cheat Curl Strength Levels Mean

Beginner

You are learning the bar path and loading on the Cheat Curl, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Cheat Curl with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Cheat Curl is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

You have built significant strength on the Cheat Curl through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Cheat Curl strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Cheat Curl

Tier-specific training recommendations to move your Cheat Curl to the next level.

Beginner → Novice Building Your Foundation
  • Train the Cheat Curl 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Cheat Curl.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Cheat Curl plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Cheat Curl strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Cheat Curl

Equipment Barbell
  1. Stand up straight with feet shoulder-width apart, holding a barbell with an underhand grip at shoulder width.
  2. Keep your elbows close to your torso and your back straight.
  3. Begin by curling the barbell up towards your shoulders, using a slight swing of your hips to generate momentum.
  4. Focus on contracting your biceps as you lift, but avoid excessive swinging.
  5. Slowly lower the barbell back to the starting position, controlling the descent.
  6. Repeat for the desired number of repetitions.

Tips

  • Use controlled momentum to avoid injury.
  • Avoid excessive swinging to maintain focus on the biceps.
  • Keep your back straight and core engaged to prevent strain.
  • Start with lighter weights to master the form before progressing to heavier loads.
  • Exhale when curling the weight up, and inhale when lowering it back down.

Where Do These Cheat Curl Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Cheat Curl table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Cheat Curl itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Cheat Curl depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Cheat Curl after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Cheat Curl table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.