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Incline Cable Curl strength standards

What is a good Incline Cable Curl?

For a 180 lb male, an Intermediate Incline Cable Curl is about 103 lb (0.57x bodyweight). Advanced starts around 173 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Incline Cable Curl Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 5 26 65 122 193
120 7 30 71 131 204
130 9 34 77 138 214
140 11 37 83 146 223
150 13 41 88 153 232
160 15 45 93 160 240
170 17 48 98 167 248
180 19 52 103 173 256
190 21 55 108 179 263
200 23 58 113 185 271
210 25 61 117 191 277
220 27 65 121 196 284
230 29 68 126 201 290
240 31 71 130 207 297
250 33 74 134 212 303
260 35 76 138 217 308
270 37 79 141 221 314
280 39 82 145 226 320
290 40 85 149 230 325
300 42 88 152 235 330
310 44 90 156 239 335

The Incline Cable Curl standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Incline Cable Curl Standards by Age

How the Incline Cable Curl standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 14 41 85 146 218
20 16 47 97 167 250
25 16 48 100 171 256
30 16 48 100 171 256
35 16 48 100 171 256
40 16 48 100 171 256
45 15 46 95 162 243
50 14 43 89 152 228
55 13 40 82 141 211
60 12 36 75 128 193
65 11 33 68 116 174
70 10 29 61 104 156
75 9 26 55 93 140
80 8 23 49 83 125
85 7 21 44 75 112
90 6 19 39 67 101

The Incline Cable Curl standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Incline Cable Curl Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 103 lbs (0.57x bodyweight) on the Incline Cable Curl is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Incline Cable Curl Strength Levels Mean

Beginner

You are learning the movement path and resistance curve on the Incline Cable Curl, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the Incline Cable Curl with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your Incline Cable Curl is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

You have built significant strength on the Incline Cable Curl through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your Incline Cable Curl strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Incline Cable Curl

Tier-specific training recommendations to move your Incline Cable Curl to the next level.

Beginner → Novice Building Your Foundation
  • Train the Incline Cable Curl 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Incline Cable Curl.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Incline Cable Curl plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Incline Cable Curl strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Incline Cable Curl

Primary Muscles Biceps, Forearms
Equipment Incline Bench, Cable Machine, Straight Bar or EZ-Curl Bar
  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.

Tips

  • 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.

Where Do These Incline Cable Curl Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Incline Cable Curl table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Incline Cable Curl itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Incline Cable Curl depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Incline Cable Curl after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Incline Cable Curl table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.