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Incline Dumbbell Curl Strength Standards for Men and Women

Discover how your Incline 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 Incline Dumbbell Curl Strength Level

Calculate Your Incline Dumbbell Curl Strength

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Incline Dumbbell Curl Weight Standards

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

LevelWeight
Beginner22 lbs
Novice35 lbs
Intermediate52 lbs
Advanced73 lbs
Elite98 lbs

Incline Dumbbell Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.10
Novice0.15
Intermediate0.25
Advanced0.40
Elite0.55
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.45

Incline Dumbbell Curl Standards by Bodyweight

Find the Incline Dumbbell Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs15 lbs24 lbs37 lbs54 lbs74 lbs
120 lbs17 lbs26 lbs40 lbs58 lbs79 lbs
130 lbs18 lbs28 lbs43 lbs61 lbs83 lbs
140 lbs19 lbs30 lbs45 lbs64 lbs86 lbs
150 lbs21 lbs32 lbs48 lbs67 lbs90 lbs
160 lbs22 lbs34 lbs50 lbs70 lbs93 lbs
170 lbs23 lbs36 lbs52 lbs73 lbs97 lbs
180 lbs25 lbs37 lbs55 lbs76 lbs100 lbs
190 lbs26 lbs39 lbs57 lbs79 lbs103 lbs
200 lbs27 lbs41 lbs59 lbs81 lbs106 lbs
210 lbs29 lbs42 lbs61 lbs83 lbs109 lbs
220 lbs30 lbs44 lbs63 lbs86 lbs112 lbs
230 lbs31 lbs46 lbs65 lbs88 lbs114 lbs
240 lbs32 lbs47 lbs67 lbs90 lbs117 lbs
250 lbs33 lbs49 lbs69 lbs93 lbs119 lbs
260 lbs34 lbs50 lbs70 lbs95 lbs122 lbs
270 lbs36 lbs51 lbs72 lbs97 lbs124 lbs
280 lbs37 lbs53 lbs74 lbs99 lbs126 lbs
290 lbs38 lbs54 lbs75 lbs101 lbs129 lbs
300 lbs39 lbs56 lbs77 lbs103 lbs131 lbs
310 lbs40 lbs57 lbs79 lbs105 lbs133 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs14 lbs21 lbs32 lbs46 lbs63 lbs
100 lbs14 lbs22 lbs33 lbs47 lbs65 lbs
110 lbs15 lbs22 lbs34 lbs49 lbs66 lbs
120 lbs15 lbs23 lbs35 lbs50 lbs68 lbs
130 lbs16 lbs24 lbs36 lbs51 lbs69 lbs
140 lbs16 lbs25 lbs37 lbs52 lbs71 lbs
150 lbs17 lbs25 lbs38 lbs53 lbs72 lbs
160 lbs17 lbs26 lbs38 lbs54 lbs73 lbs
170 lbs18 lbs26 lbs39 lbs55 lbs74 lbs
180 lbs18 lbs27 lbs40 lbs56 lbs75 lbs
190 lbs18 lbs28 lbs41 lbs57 lbs76 lbs
200 lbs19 lbs28 lbs41 lbs58 lbs77 lbs
210 lbs19 lbs29 lbs42 lbs59 lbs78 lbs
220 lbs19 lbs29 lbs43 lbs60 lbs79 lbs
230 lbs20 lbs29 lbs43 lbs60 lbs80 lbs
240 lbs20 lbs30 lbs44 lbs61 lbs81 lbs
250 lbs20 lbs30 lbs44 lbs62 lbs82 lbs
260 lbs21 lbs31 lbs45 lbs62 lbs82 lbs

Incline Dumbbell Curl Standards by Age

Discover how Incline Dumbbell Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1520 lbs31 lbs45 lbs64 lbs85 lbs
2022 lbs34 lbs51 lbs72 lbs96 lbs
2522 lbs35 lbs52 lbs73 lbs98 lbs
3022 lbs35 lbs52 lbs73 lbs98 lbs
3522 lbs35 lbs52 lbs73 lbs98 lbs
4022 lbs35 lbs52 lbs73 lbs98 lbs
4522 lbs33 lbs50 lbs70 lbs94 lbs
5021 lbs32 lbs47 lbs66 lbs88 lbs
5520 lbs30 lbs44 lbs62 lbs83 lbs
6019 lbs28 lbs41 lbs57 lbs76 lbs
6518 lbs26 lbs38 lbs53 lbs70 lbs
7017 lbs25 lbs35 lbs48 lbs63 lbs
7516 lbs23 lbs32 lbs44 lbs58 lbs
8015 lbs21 lbs30 lbs40 lbs52 lbs
8515 lbs20 lbs28 lbs37 lbs48 lbs
9014 lbs19 lbs26 lbs34 lbs44 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs22 lbs33 lbs46 lbs62 lbs
2016 lbs24 lbs36 lbs52 lbs70 lbs
2516 lbs25 lbs37 lbs53 lbs71 lbs
3016 lbs25 lbs37 lbs53 lbs71 lbs
3516 lbs25 lbs37 lbs53 lbs71 lbs
4016 lbs25 lbs37 lbs53 lbs71 lbs
4516 lbs24 lbs35 lbs50 lbs68 lbs
5015 lbs23 lbs34 lbs48 lbs64 lbs
5515 lbs22 lbs32 lbs45 lbs60 lbs
6014 lbs21 lbs30 lbs42 lbs56 lbs
6514 lbs20 lbs28 lbs39 lbs51 lbs
7013 lbs18 lbs26 lbs36 lbs47 lbs
7513 lbs17 lbs24 lbs33 lbs43 lbs
8012 lbs17 lbs23 lbs30 lbs39 lbs
8512 lbs16 lbs21 lbs28 lbs36 lbs
9012 lbs15 lbs20 lbs26 lbs33 lbs

Incline Dumbbell Curl Overview

The Incline Dumbbell Curl is a bicep exercise performed on an incline bench that isolates and targets the biceps, emphasizing the long head for maximum muscle growth and definition.

Muscles Worked

Equipment Needed

Incline Bench, Dumbbells

How To Perform the Incline Dumbbell Curl

  1. Set an incline bench to a 30-45 degree angle.
  2. Sit on the bench and lean back, ensuring your head, back, and buttocks are supported.
  3. Hold a dumbbell in each hand with a supinated (palms facing forward) grip, allowing your arms to hang down fully extended.
  4. Keep your elbows close to your torso and curl the weights up while contracting your biceps. Do not swing the weights or use momentum.
  5. Continue lifting until the dumbbells are at shoulder level, ensuring your biceps are fully contracted.
  6. Slowly lower the dumbbells back to the starting position, maintaining control and tension in your biceps.
  7. Repeat for the desired number of repetitions.

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

Pro Tips for Incline Dumbbell Curl

  • Maintain a slow and controlled motion to maximize bicep engagement.
  • Avoid swinging your arms or using momentum to lift the weights.
  • Keep your elbows stationary and close to your torso throughout the movement.
  • Adjust the bench angle to find what best targets your biceps without causing discomfort.

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