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
Dumbbell Curl Weight Standards
Compare your Dumbbell Curl performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 18 lbs |
| Novice | 33 lbs |
| Intermediate | 56 lbs |
| Advanced | 84 lbs |
| Elite | 117 lbs |
Dumbbell Curl Bodyweight Ratio Standards
See how your Dumbbell Curl strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.15 |
| Intermediate | 0.30 |
| Advanced | 0.50 |
| Elite | 0.65 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.05 |
| Novice | 0.10 |
| Intermediate | 0.20 |
| Advanced | 0.35 |
| Elite | 0.45 |
Dumbbell Curl Standards by Bodyweight
Find the Dumbbell Curl strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 11 lbs | 22 lbs | 40 lbs | 63 lbs | 90 lbs |
| 120 lbs | 12 lbs | 24 lbs | 43 lbs | 67 lbs | 95 lbs |
| 130 lbs | 14 lbs | 27 lbs | 46 lbs | 70 lbs | 100 lbs |
| 140 lbs | 15 lbs | 29 lbs | 48 lbs | 74 lbs | 104 lbs |
| 150 lbs | 16 lbs | 31 lbs | 51 lbs | 77 lbs | 108 lbs |
| 160 lbs | 18 lbs | 33 lbs | 54 lbs | 80 lbs | 112 lbs |
| 170 lbs | 19 lbs | 34 lbs | 56 lbs | 84 lbs | 115 lbs |
| 180 lbs | 20 lbs | 36 lbs | 58 lbs | 87 lbs | 119 lbs |
| 190 lbs | 22 lbs | 38 lbs | 61 lbs | 89 lbs | 122 lbs |
| 200 lbs | 23 lbs | 40 lbs | 63 lbs | 92 lbs | 125 lbs |
| 210 lbs | 24 lbs | 41 lbs | 65 lbs | 95 lbs | 128 lbs |
| 220 lbs | 25 lbs | 43 lbs | 67 lbs | 97 lbs | 131 lbs |
| 230 lbs | 27 lbs | 45 lbs | 69 lbs | 100 lbs | 134 lbs |
| 240 lbs | 28 lbs | 46 lbs | 71 lbs | 102 lbs | 137 lbs |
| 250 lbs | 29 lbs | 48 lbs | 73 lbs | 105 lbs | 140 lbs |
| 260 lbs | 30 lbs | 49 lbs | 75 lbs | 107 lbs | 142 lbs |
| 270 lbs | 31 lbs | 51 lbs | 77 lbs | 109 lbs | 145 lbs |
| 280 lbs | 32 lbs | 52 lbs | 79 lbs | 111 lbs | 148 lbs |
| 290 lbs | 33 lbs | 54 lbs | 81 lbs | 113 lbs | 150 lbs |
| 300 lbs | 35 lbs | 55 lbs | 82 lbs | 115 lbs | 152 lbs |
| 310 lbs | 36 lbs | 56 lbs | 84 lbs | 117 lbs | 155 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 8 lbs | 15 lbs | 26 lbs | 40 lbs | 57 lbs |
| 100 lbs | 9 lbs | 16 lbs | 27 lbs | 42 lbs | 60 lbs |
| 110 lbs | 10 lbs | 17 lbs | 29 lbs | 44 lbs | 62 lbs |
| 120 lbs | 10 lbs | 19 lbs | 31 lbs | 47 lbs | 65 lbs |
| 130 lbs | 11 lbs | 20 lbs | 32 lbs | 49 lbs | 67 lbs |
| 140 lbs | 12 lbs | 21 lbs | 34 lbs | 50 lbs | 70 lbs |
| 150 lbs | 13 lbs | 22 lbs | 35 lbs | 52 lbs | 72 lbs |
| 160 lbs | 13 lbs | 23 lbs | 37 lbs | 54 lbs | 74 lbs |
| 170 lbs | 14 lbs | 24 lbs | 38 lbs | 55 lbs | 76 lbs |
| 180 lbs | 15 lbs | 25 lbs | 39 lbs | 57 lbs | 77 lbs |
| 190 lbs | 16 lbs | 26 lbs | 40 lbs | 58 lbs | 79 lbs |
| 200 lbs | 16 lbs | 27 lbs | 42 lbs | 60 lbs | 81 lbs |
| 210 lbs | 17 lbs | 28 lbs | 43 lbs | 61 lbs | 82 lbs |
| 220 lbs | 17 lbs | 29 lbs | 44 lbs | 63 lbs | 84 lbs |
| 230 lbs | 18 lbs | 29 lbs | 45 lbs | 64 lbs | 85 lbs |
| 240 lbs | 19 lbs | 30 lbs | 46 lbs | 65 lbs | 87 lbs |
| 250 lbs | 19 lbs | 31 lbs | 47 lbs | 66 lbs | 88 lbs |
| 260 lbs | 20 lbs | 32 lbs | 48 lbs | 67 lbs | 89 lbs |
Dumbbell Curl Standards by Age
Discover how Dumbbell Curl strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 16 lbs | 29 lbs | 48 lbs | 72 lbs | 101 lbs |
| 20 | 18 lbs | 33 lbs | 54 lbs | 82 lbs | 115 lbs |
| 25 | 18 lbs | 33 lbs | 56 lbs | 84 lbs | 117 lbs |
| 30 | 18 lbs | 33 lbs | 56 lbs | 84 lbs | 117 lbs |
| 35 | 18 lbs | 33 lbs | 56 lbs | 84 lbs | 117 lbs |
| 40 | 18 lbs | 33 lbs | 56 lbs | 84 lbs | 117 lbs |
| 45 | 17 lbs | 32 lbs | 53 lbs | 80 lbs | 112 lbs |
| 50 | 16 lbs | 30 lbs | 50 lbs | 75 lbs | 105 lbs |
| 55 | 15 lbs | 28 lbs | 47 lbs | 70 lbs | 97 lbs |
| 60 | 14 lbs | 26 lbs | 43 lbs | 64 lbs | 89 lbs |
| 65 | 13 lbs | 24 lbs | 39 lbs | 59 lbs | 81 lbs |
| 70 | 12 lbs | 22 lbs | 35 lbs | 53 lbs | 73 lbs |
| 75 | 12 lbs | 20 lbs | 32 lbs | 48 lbs | 66 lbs |
| 80 | 11 lbs | 18 lbs | 29 lbs | 43 lbs | 59 lbs |
| 85 | 10 lbs | 17 lbs | 27 lbs | 39 lbs | 54 lbs |
| 90 | 9 lbs | 16 lbs | 24 lbs | 36 lbs | 49 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 11 lbs | 18 lbs | 30 lbs | 44 lbs | 61 lbs |
| 20 | 11 lbs | 20 lbs | 33 lbs | 50 lbs | 70 lbs |
| 25 | 12 lbs | 21 lbs | 34 lbs | 51 lbs | 71 lbs |
| 30 | 12 lbs | 21 lbs | 34 lbs | 51 lbs | 71 lbs |
| 35 | 12 lbs | 21 lbs | 34 lbs | 51 lbs | 71 lbs |
| 40 | 12 lbs | 21 lbs | 34 lbs | 51 lbs | 71 lbs |
| 45 | 11 lbs | 20 lbs | 33 lbs | 49 lbs | 68 lbs |
| 50 | 11 lbs | 19 lbs | 31 lbs | 46 lbs | 64 lbs |
| 55 | 10 lbs | 18 lbs | 29 lbs | 43 lbs | 59 lbs |
| 60 | 10 lbs | 17 lbs | 27 lbs | 40 lbs | 55 lbs |
| 65 | 9 lbs | 15 lbs | 24 lbs | 36 lbs | 50 lbs |
| 70 | 9 lbs | 14 lbs | 22 lbs | 33 lbs | 45 lbs |
| 75 | 8 lbs | 13 lbs | 20 lbs | 30 lbs | 41 lbs |
| 80 | 8 lbs | 12 lbs | 19 lbs | 27 lbs | 37 lbs |
| 85 | 7 lbs | 11 lbs | 17 lbs | 25 lbs | 33 lbs |
| 90 | 7 lbs | 11 lbs | 16 lbs | 23 lbs | 30 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
- Stand up straight with a dumbbell in each hand, arms fully extended, palms facing forward.
- Keep your elbows close to your torso and your feet shoulder-width apart.
- Curl the weights while contracting your biceps, exhaling as you lift.
- Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
- Pause briefly at the top of the movement.
- Slowly lower the dumbbells back to the starting position while inhaling.
- 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.
Dumbbell Curl Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Dumbbell 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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