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Incline Cable Curl Strength Standards for Men and Women

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

Calculate Your Incline Cable Curl Strength Level

Calculate Your Incline Cable Curl Strength

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Incline Cable Curl Weight Standards

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

LevelWeight
Beginner18 lbs
Novice50 lbs
Intermediate102 lbs
Advanced173 lbs
Elite258 lbs

Incline Cable Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.10
Novice0.30
Intermediate0.60
Advanced1.00
Elite1.50
LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.30
Advanced0.50
Elite0.75

Incline Cable Curl Standards by Bodyweight

Find the Incline Cable Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs7 lbs28 lbs67 lbs124 lbs195 lbs
120 lbs9 lbs32 lbs73 lbs133 lbs206 lbs
130 lbs11 lbs36 lbs79 lbs140 lbs216 lbs
140 lbs13 lbs39 lbs85 lbs148 lbs225 lbs
150 lbs15 lbs43 lbs90 lbs155 lbs234 lbs
160 lbs17 lbs47 lbs95 lbs162 lbs242 lbs
170 lbs19 lbs50 lbs100 lbs169 lbs250 lbs
180 lbs21 lbs54 lbs105 lbs175 lbs258 lbs
190 lbs23 lbs57 lbs110 lbs181 lbs265 lbs
200 lbs25 lbs60 lbs115 lbs187 lbs273 lbs
210 lbs27 lbs63 lbs119 lbs193 lbs279 lbs
220 lbs29 lbs67 lbs123 lbs198 lbs286 lbs
230 lbs31 lbs70 lbs128 lbs203 lbs292 lbs
240 lbs33 lbs73 lbs132 lbs209 lbs299 lbs
250 lbs35 lbs76 lbs136 lbs214 lbs305 lbs
260 lbs37 lbs78 lbs140 lbs219 lbs310 lbs
270 lbs39 lbs81 lbs143 lbs223 lbs316 lbs
280 lbs41 lbs84 lbs147 lbs228 lbs322 lbs
290 lbs42 lbs87 lbs151 lbs232 lbs327 lbs
300 lbs44 lbs90 lbs154 lbs237 lbs332 lbs
310 lbs46 lbs92 lbs158 lbs241 lbs337 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs6 lbs16 lbs32 lbs54 lbs82 lbs
100 lbs7 lbs18 lbs35 lbs59 lbs87 lbs
110 lbs9 lbs20 lbs38 lbs63 lbs92 lbs
120 lbs10 lbs22 lbs41 lbs67 lbs97 lbs
130 lbs11 lbs24 lbs44 lbs71 lbs102 lbs
140 lbs13 lbs26 lbs47 lbs74 lbs106 lbs
150 lbs14 lbs28 lbs50 lbs77 lbs110 lbs
160 lbs15 lbs30 lbs52 lbs81 lbs114 lbs
170 lbs16 lbs32 lbs55 lbs84 lbs117 lbs
180 lbs18 lbs34 lbs57 lbs87 lbs121 lbs
190 lbs19 lbs36 lbs59 lbs90 lbs124 lbs
200 lbs20 lbs37 lbs62 lbs92 lbs127 lbs
210 lbs21 lbs39 lbs64 lbs95 lbs130 lbs
220 lbs22 lbs41 lbs66 lbs98 lbs133 lbs
230 lbs24 lbs42 lbs68 lbs100 lbs136 lbs
240 lbs25 lbs44 lbs70 lbs102 lbs139 lbs
250 lbs26 lbs45 lbs72 lbs105 lbs142 lbs
260 lbs27 lbs47 lbs74 lbs107 lbs145 lbs

Incline Cable Curl Standards by Age

Discover how Incline Cable Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1516 lbs43 lbs87 lbs148 lbs220 lbs
2018 lbs49 lbs99 lbs169 lbs252 lbs
2518 lbs50 lbs102 lbs173 lbs258 lbs
3018 lbs50 lbs102 lbs173 lbs258 lbs
3518 lbs50 lbs102 lbs173 lbs258 lbs
4018 lbs50 lbs102 lbs173 lbs258 lbs
4517 lbs48 lbs97 lbs164 lbs245 lbs
5016 lbs45 lbs91 lbs154 lbs230 lbs
5515 lbs42 lbs84 lbs143 lbs213 lbs
6014 lbs38 lbs77 lbs130 lbs195 lbs
6513 lbs35 lbs70 lbs118 lbs176 lbs
7012 lbs31 lbs63 lbs106 lbs158 lbs
7511 lbs28 lbs57 lbs95 lbs142 lbs
8010 lbs25 lbs51 lbs85 lbs127 lbs
859 lbs23 lbs46 lbs77 lbs114 lbs
908 lbs21 lbs41 lbs69 lbs103 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs23 lbs41 lbs66 lbs94 lbs
2012 lbs26 lbs47 lbs75 lbs107 lbs
2512 lbs26 lbs48 lbs77 lbs110 lbs
3012 lbs26 lbs48 lbs77 lbs110 lbs
3512 lbs26 lbs48 lbs77 lbs110 lbs
4012 lbs26 lbs48 lbs77 lbs110 lbs
4512 lbs25 lbs46 lbs73 lbs105 lbs
5011 lbs24 lbs43 lbs68 lbs98 lbs
5510 lbs22 lbs40 lbs63 lbs91 lbs
6010 lbs20 lbs37 lbs58 lbs83 lbs
659 lbs19 lbs33 lbs53 lbs75 lbs
708 lbs17 lbs30 lbs47 lbs68 lbs
758 lbs15 lbs27 lbs43 lbs61 lbs
807 lbs14 lbs24 lbs38 lbs55 lbs
856 lbs13 lbs22 lbs35 lbs49 lbs
906 lbs12 lbs20 lbs31 lbs45 lbs

Incline Cable Curl Overview

The Incline Cable Curl targets the biceps by using a cable machine, allowing for constant tension throughout the movement, and is performed on an incline bench to maximize muscle engagement.

Muscles Worked

Equipment Needed

Incline Bench, Cable Machine, Straight Bar or EZ-Curl Bar

How To Perform the Incline Cable Curl

  1. Set an incline bench to a 45-degree angle and place it in front of a low pulley cable machine.
  2. Attach a straight bar or EZ-curl bar to the low pulley.
  3. Sit on the bench with your back against the incline, feet flat on the floor, and grasp the bar with an underhand grip, palms facing up.
  4. Start with your arms fully extended and the bar in front of your thighs.
  5. Curl the bar towards your shoulders by flexing your elbows, keeping your upper arms stationary and your back pressed against the bench.
  6. Squeeze your biceps at the top of the movement for a second.
  7. Slowly lower the bar back to the starting position, fully extending your arms.
  8. Repeat for the desired number of repetitions.

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

Pro Tips for Incline Cable Curl

  • Maintain a controlled motion throughout the exercise to maximize muscle activation.
  • Avoid using your back to lift the weight; keep your upper arms stationary.
  • Focus on squeezing your biceps at the top of the movement for better contraction.
  • Start with lighter weights to master the form before progressing to heavier loads.

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