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Dumbbell Wrist Curl Strength Standards for Men and Women

Discover how your Dumbbell Wrist 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 Wrist Curl Strength Level

Calculate Your Dumbbell Wrist Curl Strength

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Dumbbell Wrist Curl Weight Standards

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

LevelWeight
Beginner15 lbs
Novice35 lbs
Intermediate69 lbs
Advanced115 lbs
Elite171 lbs

Dumbbell Wrist Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.35
Advanced0.65
Elite0.95
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.40

Dumbbell Wrist Curl Standards by Bodyweight

Find the Dumbbell Wrist Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs9 lbs21 lbs46 lbs82 lbs129 lbs
120 lbs10 lbs24 lbs50 lbs88 lbs136 lbs
130 lbs11 lbs26 lbs54 lbs93 lbs143 lbs
140 lbs12 lbs29 lbs57 lbs99 lbs149 lbs
150 lbs13 lbs31 lbs61 lbs104 lbs155 lbs
160 lbs15 lbs33 lbs65 lbs108 lbs161 lbs
170 lbs16 lbs36 lbs68 lbs113 lbs167 lbs
180 lbs17 lbs38 lbs72 lbs117 lbs172 lbs
190 lbs19 lbs40 lbs75 lbs122 lbs177 lbs
200 lbs20 lbs43 lbs78 lbs126 lbs183 lbs
210 lbs21 lbs45 lbs81 lbs130 lbs187 lbs
220 lbs23 lbs47 lbs84 lbs134 lbs192 lbs
230 lbs24 lbs49 lbs87 lbs137 lbs197 lbs
240 lbs25 lbs51 lbs90 lbs141 lbs201 lbs
250 lbs27 lbs53 lbs93 lbs144 lbs205 lbs
260 lbs28 lbs55 lbs95 lbs148 lbs209 lbs
270 lbs29 lbs57 lbs98 lbs151 lbs213 lbs
280 lbs31 lbs59 lbs101 lbs155 lbs217 lbs
290 lbs32 lbs61 lbs103 lbs158 lbs221 lbs
300 lbs33 lbs63 lbs106 lbs161 lbs225 lbs
310 lbs34 lbs65 lbs108 lbs164 lbs228 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs16 lbs24 lbs36 lbs50 lbs
100 lbs11 lbs17 lbs26 lbs38 lbs53 lbs
110 lbs12 lbs19 lbs28 lbs41 lbs56 lbs
120 lbs13 lbs20 lbs30 lbs43 lbs58 lbs
130 lbs14 lbs21 lbs32 lbs45 lbs61 lbs
140 lbs15 lbs23 lbs34 lbs47 lbs63 lbs
150 lbs16 lbs24 lbs35 lbs49 lbs66 lbs
160 lbs17 lbs25 lbs37 lbs51 lbs68 lbs
170 lbs18 lbs26 lbs38 lbs53 lbs70 lbs
180 lbs18 lbs27 lbs40 lbs55 lbs72 lbs
190 lbs19 lbs29 lbs41 lbs57 lbs74 lbs
200 lbs20 lbs30 lbs42 lbs58 lbs76 lbs
210 lbs21 lbs31 lbs44 lbs60 lbs78 lbs
220 lbs22 lbs32 lbs45 lbs61 lbs79 lbs
230 lbs22 lbs33 lbs46 lbs63 lbs81 lbs
240 lbs23 lbs34 lbs47 lbs64 lbs83 lbs
250 lbs24 lbs35 lbs49 lbs66 lbs84 lbs
260 lbs25 lbs36 lbs50 lbs67 lbs86 lbs

Dumbbell Wrist Curl Standards by Age

Discover how Dumbbell Wrist Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1514 lbs31 lbs59 lbs99 lbs147 lbs
2015 lbs34 lbs67 lbs112 lbs167 lbs
2515 lbs35 lbs69 lbs115 lbs171 lbs
3015 lbs35 lbs69 lbs115 lbs171 lbs
3515 lbs35 lbs69 lbs115 lbs171 lbs
4015 lbs35 lbs69 lbs115 lbs171 lbs
4515 lbs34 lbs65 lbs109 lbs163 lbs
5014 lbs32 lbs62 lbs103 lbs153 lbs
5514 lbs30 lbs58 lbs96 lbs142 lbs
6013 lbs28 lbs53 lbs88 lbs130 lbs
6513 lbs26 lbs49 lbs80 lbs119 lbs
7012 lbs24 lbs44 lbs73 lbs107 lbs
7511 lbs22 lbs41 lbs66 lbs97 lbs
8011 lbs21 lbs37 lbs60 lbs87 lbs
8511 lbs19 lbs34 lbs54 lbs79 lbs
9010 lbs18 lbs31 lbs49 lbs72 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1513 lbs20 lbs30 lbs42 lbs57 lbs
2014 lbs22 lbs33 lbs48 lbs64 lbs
2514 lbs22 lbs34 lbs49 lbs66 lbs
3014 lbs22 lbs34 lbs49 lbs66 lbs
3514 lbs22 lbs34 lbs49 lbs66 lbs
4014 lbs22 lbs34 lbs49 lbs66 lbs
4514 lbs22 lbs33 lbs46 lbs63 lbs
5014 lbs21 lbs31 lbs44 lbs59 lbs
5513 lbs20 lbs29 lbs41 lbs55 lbs
6013 lbs19 lbs27 lbs38 lbs51 lbs
6512 lbs18 lbs25 lbs35 lbs47 lbs
7012 lbs16 lbs23 lbs32 lbs43 lbs
7511 lbs15 lbs22 lbs30 lbs39 lbs
8011 lbs15 lbs20 lbs27 lbs36 lbs
8510 lbs14 lbs19 lbs25 lbs33 lbs
9010 lbs13 lbs18 lbs23 lbs30 lbs

Dumbbell Wrist Curl Overview

The Dumbbell Wrist Curl is an isolation exercise that targets the forearm muscles, specifically working on enhancing grip strength and wrist stability by curling a dumbbell with controlled movements.

Muscles Worked

Equipment Needed

Dumbbell

How To Perform the Dumbbell Wrist Curl

  1. Sit on a bench with your feet flat on the floor, holding a dumbbell in one hand.
  2. Rest your forearm on your thigh, allowing your wrist to hang over the edge of your knee, palm facing upward.
  3. Keeping your forearm stationary, curl the dumbbell upward by flexing your wrist.
  4. Squeeze at the top of the movement, then slowly lower the dumbbell back to the starting position.
  5. Perform the desired number of repetitions, then switch to the other hand.

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

Pro Tips for Dumbbell Wrist Curl

  • Use a manageable weight to avoid strain and ensure proper form.
  • Maintain a controlled motion; avoid using momentum to lift the dumbbell.
  • Focus on squeezing the forearm muscles at the top of the curl for maximum engagement.
  • Perform the exercise slowly to increase the time under tension.

Compare Other Exercises

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