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Dumbbell Reverse Curl Strength Standards for Men and Women

Discover how your Dumbbell Reverse 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 Reverse Curl Strength Level

Calculate Your Dumbbell Reverse Curl Strength

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Dumbbell Reverse Curl Weight Standards

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

LevelWeight
Beginner21 lbs
Novice35 lbs
Intermediate56 lbs
Advanced83 lbs
Elite113 lbs

Dumbbell Reverse Curl Bodyweight Ratio Standards

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

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

Dumbbell Reverse Curl Standards by Bodyweight

Find the Dumbbell Reverse Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs14 lbs24 lbs40 lbs61 lbs87 lbs
120 lbs15 lbs26 lbs43 lbs65 lbs91 lbs
130 lbs16 lbs28 lbs46 lbs69 lbs95 lbs
140 lbs18 lbs30 lbs49 lbs72 lbs100 lbs
150 lbs19 lbs32 lbs51 lbs75 lbs103 lbs
160 lbs20 lbs34 lbs54 lbs79 lbs107 lbs
170 lbs22 lbs36 lbs56 lbs82 lbs111 lbs
180 lbs23 lbs38 lbs59 lbs84 lbs114 lbs
190 lbs24 lbs40 lbs61 lbs87 lbs117 lbs
200 lbs26 lbs41 lbs63 lbs90 lbs120 lbs
210 lbs27 lbs43 lbs65 lbs92 lbs123 lbs
220 lbs28 lbs45 lbs67 lbs95 lbs126 lbs
230 lbs29 lbs46 lbs69 lbs97 lbs129 lbs
240 lbs30 lbs48 lbs71 lbs100 lbs132 lbs
250 lbs32 lbs49 lbs73 lbs102 lbs134 lbs
260 lbs33 lbs51 lbs75 lbs104 lbs137 lbs
270 lbs34 lbs52 lbs77 lbs106 lbs140 lbs
280 lbs35 lbs54 lbs78 lbs108 lbs142 lbs
290 lbs36 lbs55 lbs80 lbs110 lbs144 lbs
300 lbs37 lbs56 lbs82 lbs112 lbs147 lbs
310 lbs38 lbs58 lbs83 lbs114 lbs149 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs11 lbs18 lbs28 lbs41 lbs56 lbs
100 lbs12 lbs19 lbs30 lbs43 lbs59 lbs
110 lbs13 lbs21 lbs31 lbs45 lbs61 lbs
120 lbs14 lbs22 lbs33 lbs47 lbs64 lbs
130 lbs15 lbs23 lbs34 lbs49 lbs66 lbs
140 lbs16 lbs24 lbs36 lbs51 lbs68 lbs
150 lbs16 lbs25 lbs37 lbs53 lbs70 lbs
160 lbs17 lbs26 lbs38 lbs54 lbs72 lbs
170 lbs18 lbs27 lbs40 lbs56 lbs74 lbs
180 lbs18 lbs28 lbs41 lbs57 lbs75 lbs
190 lbs19 lbs29 lbs42 lbs59 lbs77 lbs
200 lbs20 lbs30 lbs43 lbs60 lbs79 lbs
210 lbs20 lbs31 lbs44 lbs61 lbs80 lbs
220 lbs21 lbs31 lbs45 lbs62 lbs82 lbs
230 lbs22 lbs32 lbs46 lbs64 lbs83 lbs
240 lbs22 lbs33 lbs47 lbs65 lbs84 lbs
250 lbs23 lbs34 lbs48 lbs66 lbs86 lbs
260 lbs23 lbs35 lbs49 lbs67 lbs87 lbs

Dumbbell Reverse Curl Standards by Age

Discover how Dumbbell Reverse Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1519 lbs31 lbs49 lbs71 lbs98 lbs
2020 lbs35 lbs55 lbs81 lbs111 lbs
2521 lbs35 lbs56 lbs83 lbs113 lbs
3021 lbs35 lbs56 lbs83 lbs113 lbs
3521 lbs35 lbs56 lbs83 lbs113 lbs
4021 lbs35 lbs56 lbs83 lbs113 lbs
4520 lbs34 lbs54 lbs79 lbs108 lbs
5019 lbs32 lbs51 lbs74 lbs102 lbs
5518 lbs30 lbs47 lbs69 lbs95 lbs
6017 lbs28 lbs44 lbs64 lbs87 lbs
6516 lbs26 lbs40 lbs58 lbs79 lbs
7015 lbs24 lbs37 lbs53 lbs72 lbs
7514 lbs22 lbs34 lbs48 lbs65 lbs
8014 lbs21 lbs31 lbs44 lbs59 lbs
8513 lbs19 lbs28 lbs40 lbs53 lbs
9012 lbs18 lbs26 lbs37 lbs49 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1514 lbs21 lbs32 lbs45 lbs60 lbs
2015 lbs23 lbs35 lbs51 lbs68 lbs
2515 lbs24 lbs36 lbs52 lbs70 lbs
3015 lbs24 lbs36 lbs52 lbs70 lbs
3515 lbs24 lbs36 lbs52 lbs70 lbs
4015 lbs24 lbs36 lbs52 lbs70 lbs
4515 lbs23 lbs35 lbs49 lbs67 lbs
5014 lbs22 lbs33 lbs47 lbs63 lbs
5514 lbs21 lbs31 lbs44 lbs59 lbs
6013 lbs20 lbs29 lbs41 lbs54 lbs
6513 lbs18 lbs27 lbs37 lbs50 lbs
7012 lbs17 lbs25 lbs34 lbs45 lbs
7511 lbs16 lbs23 lbs31 lbs41 lbs
8011 lbs15 lbs21 lbs29 lbs38 lbs
8511 lbs14 lbs20 lbs27 lbs34 lbs
9010 lbs14 lbs18 lbs25 lbs32 lbs

Dumbbell Reverse Curl Overview

The Dumbbell Reverse Curl effectively targets the brachialis and forearm muscles by using an overhand grip to lift dumbbells, promoting balanced arm development and grip strength.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Reverse Curl

  1. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand using an overhand grip (palms facing down).
  2. Keep your elbows close to your torso and your upper arms stationary throughout the movement.
  3. Exhale as you curl the dumbbells upward by bending your elbows, lifting the weights towards your shoulders.
  4. Focus on using your brachialis and forearm muscles to perform the lift, avoiding any swinging motions.
  5. Inhale as you slowly lower the dumbbells back to the starting position, fully extending your arms.
  6. Repeat for the desired number of repetitions, maintaining controlled and steady movements.

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

Pro Tips for Dumbbell Reverse Curl

  • Use a weight that allows you to maintain proper form throughout the exercise.
  • Avoid using momentum or swinging your body to lift the dumbbells.
  • Keep your wrists neutral and do not let them bend during the movement.
  • Focus on a slow and controlled descent to maximize muscle engagement.
  • Start with lighter weights if you are new to this exercise to master the technique before progressing.

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