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Dumbbell Curl Strength Standards for Men and Women

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

Calculate Your Dumbbell Curl Strength Level

Calculate Your Dumbbell Curl Strength

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Dumbbell Curl Weight Standards

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

LevelWeight
Beginner18 lbs
Novice33 lbs
Intermediate56 lbs
Advanced84 lbs
Elite117 lbs

Dumbbell Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.30
Advanced0.50
Elite0.65
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.35
Elite0.45

Dumbbell Curl Standards by Bodyweight

Find the Dumbbell Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs11 lbs22 lbs40 lbs63 lbs90 lbs
120 lbs12 lbs24 lbs43 lbs67 lbs95 lbs
130 lbs14 lbs27 lbs46 lbs70 lbs100 lbs
140 lbs15 lbs29 lbs48 lbs74 lbs104 lbs
150 lbs16 lbs31 lbs51 lbs77 lbs108 lbs
160 lbs18 lbs33 lbs54 lbs80 lbs112 lbs
170 lbs19 lbs34 lbs56 lbs84 lbs115 lbs
180 lbs20 lbs36 lbs58 lbs87 lbs119 lbs
190 lbs22 lbs38 lbs61 lbs89 lbs122 lbs
200 lbs23 lbs40 lbs63 lbs92 lbs125 lbs
210 lbs24 lbs41 lbs65 lbs95 lbs128 lbs
220 lbs25 lbs43 lbs67 lbs97 lbs131 lbs
230 lbs27 lbs45 lbs69 lbs100 lbs134 lbs
240 lbs28 lbs46 lbs71 lbs102 lbs137 lbs
250 lbs29 lbs48 lbs73 lbs105 lbs140 lbs
260 lbs30 lbs49 lbs75 lbs107 lbs142 lbs
270 lbs31 lbs51 lbs77 lbs109 lbs145 lbs
280 lbs32 lbs52 lbs79 lbs111 lbs148 lbs
290 lbs33 lbs54 lbs81 lbs113 lbs150 lbs
300 lbs35 lbs55 lbs82 lbs115 lbs152 lbs
310 lbs36 lbs56 lbs84 lbs117 lbs155 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs8 lbs15 lbs26 lbs40 lbs57 lbs
100 lbs9 lbs16 lbs27 lbs42 lbs60 lbs
110 lbs10 lbs17 lbs29 lbs44 lbs62 lbs
120 lbs10 lbs19 lbs31 lbs47 lbs65 lbs
130 lbs11 lbs20 lbs32 lbs49 lbs67 lbs
140 lbs12 lbs21 lbs34 lbs50 lbs70 lbs
150 lbs13 lbs22 lbs35 lbs52 lbs72 lbs
160 lbs13 lbs23 lbs37 lbs54 lbs74 lbs
170 lbs14 lbs24 lbs38 lbs55 lbs76 lbs
180 lbs15 lbs25 lbs39 lbs57 lbs77 lbs
190 lbs16 lbs26 lbs40 lbs58 lbs79 lbs
200 lbs16 lbs27 lbs42 lbs60 lbs81 lbs
210 lbs17 lbs28 lbs43 lbs61 lbs82 lbs
220 lbs17 lbs29 lbs44 lbs63 lbs84 lbs
230 lbs18 lbs29 lbs45 lbs64 lbs85 lbs
240 lbs19 lbs30 lbs46 lbs65 lbs87 lbs
250 lbs19 lbs31 lbs47 lbs66 lbs88 lbs
260 lbs20 lbs32 lbs48 lbs67 lbs89 lbs

Dumbbell Curl Standards by Age

Discover how Dumbbell Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1516 lbs29 lbs48 lbs72 lbs101 lbs
2018 lbs33 lbs54 lbs82 lbs115 lbs
2518 lbs33 lbs56 lbs84 lbs117 lbs
3018 lbs33 lbs56 lbs84 lbs117 lbs
3518 lbs33 lbs56 lbs84 lbs117 lbs
4018 lbs33 lbs56 lbs84 lbs117 lbs
4517 lbs32 lbs53 lbs80 lbs112 lbs
5016 lbs30 lbs50 lbs75 lbs105 lbs
5515 lbs28 lbs47 lbs70 lbs97 lbs
6014 lbs26 lbs43 lbs64 lbs89 lbs
6513 lbs24 lbs39 lbs59 lbs81 lbs
7012 lbs22 lbs35 lbs53 lbs73 lbs
7512 lbs20 lbs32 lbs48 lbs66 lbs
8011 lbs18 lbs29 lbs43 lbs59 lbs
8510 lbs17 lbs27 lbs39 lbs54 lbs
909 lbs16 lbs24 lbs36 lbs49 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs18 lbs30 lbs44 lbs61 lbs
2011 lbs20 lbs33 lbs50 lbs70 lbs
2512 lbs21 lbs34 lbs51 lbs71 lbs
3012 lbs21 lbs34 lbs51 lbs71 lbs
3512 lbs21 lbs34 lbs51 lbs71 lbs
4012 lbs21 lbs34 lbs51 lbs71 lbs
4511 lbs20 lbs33 lbs49 lbs68 lbs
5011 lbs19 lbs31 lbs46 lbs64 lbs
5510 lbs18 lbs29 lbs43 lbs59 lbs
6010 lbs17 lbs27 lbs40 lbs55 lbs
659 lbs15 lbs24 lbs36 lbs50 lbs
709 lbs14 lbs22 lbs33 lbs45 lbs
758 lbs13 lbs20 lbs30 lbs41 lbs
808 lbs12 lbs19 lbs27 lbs37 lbs
857 lbs11 lbs17 lbs25 lbs33 lbs
907 lbs11 lbs16 lbs23 lbs30 lbs

Dumbbell Curl Overview

The dumbbell curl is a fundamental exercise designed to isolate and build the biceps, improving arm strength and muscle definition through controlled, curling movements.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Curl

  1. Stand up straight with a dumbbell in each hand, arms fully extended, palms facing forward.
  2. Keep your elbows close to your torso and your feet shoulder-width apart.
  3. Curl the weights while contracting your biceps, exhaling as you lift.
  4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Pause briefly at the top of the movement.
  6. Slowly lower the dumbbells back to the starting position while inhaling.
  7. Repeat for the desired number of repetitions.

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

Pro Tips for Dumbbell Curl

  • Keep your elbows stationary to avoid using momentum.
  • Use a slow and controlled motion to maximize muscle engagement.
  • Avoid swinging the weights to prevent strain on your lower back.
  • Maintain a neutral spine and keep your shoulders relaxed.

Compare Other Exercises

Exercise Comparison

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