Skip to content

Lying Cable Curl Strength Standards

Quick Answer Lying Cable Curl

A 180 lb male with an Intermediate-level Lying Cable Curl of 124 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 193 lbs (1.07x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Lying Cable Curl demonstration
Competition-Verified

How strong is your Lying Cable Curl? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Biceps, Forearms
Equipment Cable Machine, Flat Bench, Straight Bar or EZ Bar
Data Points 71 rows
Difficulty Beginner
Type Isolation

How Strong Is Your Lying Cable Curl?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You Lying Cable Curl?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 13 38 79 135 202
120 16 43 86 145 214
130 19 48 93 153 225
140 22 53 100 162 235
150 25 57 106 170 245
160 28 62 113 178 254
170 31 67 119 186 263
180 34 71 124 193 272
190 37 75 130 200 280
200 40 79 135 206 288
210 42 83 141 213 296
220 45 87 146 219 303
230 48 91 151 225 310
240 51 95 156 231 317
250 54 99 160 237 324
260 56 102 165 242 330
270 59 106 169 248 337
280 61 109 174 253 343
290 64 113 178 258 349
300 67 116 182 263 355
310 69 119 186 268 360

How Does Age Affect Lying Cable Curl Strength?

How Lying Cable Curl standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 24 55 101 160 230
20 28 63 116 184 263
25 29 65 119 188 270
30 29 65 119 188 270
35 29 65 119 188 270
40 29 65 119 188 270
45 27 62 113 179 256
50 26 58 106 168 240
55 24 54 98 155 222
60 22 49 89 142 203
65 20 44 81 128 183
70 18 40 72 115 164
75 16 35 65 103 147
80 14 32 58 92 131
85 13 28 52 82 118
90 11 26 47 74 106

What Do Lying Cable Curl Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Lying Cable Curl, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Lying Cable Curl with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Lying 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

Stronger than 80% of lifters. You have built significant strength on the Lying Cable Curl through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Lying 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 Lying Cable Curl

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

Beginner → Novice Building Your Foundation
  • Train the Lying 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 your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Lying 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 Lying 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 Lying 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 Lying Cable Curl

  1. Set up a flat bench in front of a low pulley cable machine.
  2. Attach a straight bar or EZ bar to the low pulley.
  3. Lie on your back on the bench with your head near the machine and feet flat on the floor.
  4. Reach back and grab the bar with an underhand grip (palms facing up), hands shoulder-width apart.
  5. Begin with your arms fully extended and the bar resting above your thighs.
  6. Curl the bar upwards towards your shoulders by flexing your elbows, keeping your upper arms stationary.
  7. Squeeze your biceps at the top of the movement.
  8. Slowly lower the bar back to the starting position in a controlled manner.
  9. Repeat for the desired number of repetitions.

Read the complete Lying Cable Curl guide on FitnessVolt →

Tips for Lying Cable Curl

  • Keep your upper arms stationary to ensure your biceps are doing the work.
  • Avoid using momentum; focus on a slow and controlled movement.
  • Exhale while curling the weight up and inhale while lowering it.
  • Use a weight that allows you to maintain proper form throughout the exercise.

Where Do These Lying Cable Curl Standards Come From?

These Lying Cable Curl standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Lying Cable Curl Good for Your Weight?

Strength standards help you objectively measure your Lying Cable Curl performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Lying Cable Curl 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Lying Cable Curl depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Lying Cable Curl within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE