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Lying Cable Curl Strength Standards for Men and Women

Discover how your Lying 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 Lying Cable Curl Strength Level

Calculate Your Lying Cable Curl Strength

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Lying Cable Curl Weight Standards

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

LevelWeight
Beginner35 lbs
Novice71 lbs
Intermediate125 lbs
Advanced194 lbs
Elite276 lbs

Lying Cable Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.00
Elite1.50
LevelBodyweight Ratio
Beginner0.10
Novice0.25
Intermediate0.45
Advanced0.75
Elite1.10

Lying Cable Curl Standards by Bodyweight

Find the Lying Cable Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs19 lbs44 lbs85 lbs141 lbs208 lbs
120 lbs22 lbs49 lbs92 lbs151 lbs220 lbs
130 lbs25 lbs54 lbs99 lbs159 lbs231 lbs
140 lbs28 lbs59 lbs106 lbs168 lbs241 lbs
150 lbs31 lbs63 lbs112 lbs176 lbs251 lbs
160 lbs34 lbs68 lbs119 lbs184 lbs260 lbs
170 lbs37 lbs73 lbs125 lbs192 lbs269 lbs
180 lbs40 lbs77 lbs130 lbs199 lbs278 lbs
190 lbs43 lbs81 lbs136 lbs206 lbs286 lbs
200 lbs46 lbs85 lbs141 lbs212 lbs294 lbs
210 lbs48 lbs89 lbs147 lbs219 lbs302 lbs
220 lbs51 lbs93 lbs152 lbs225 lbs309 lbs
230 lbs54 lbs97 lbs157 lbs231 lbs316 lbs
240 lbs57 lbs101 lbs162 lbs237 lbs323 lbs
250 lbs60 lbs105 lbs166 lbs243 lbs330 lbs
260 lbs62 lbs108 lbs171 lbs248 lbs336 lbs
270 lbs65 lbs112 lbs175 lbs254 lbs343 lbs
280 lbs67 lbs115 lbs180 lbs259 lbs349 lbs
290 lbs70 lbs119 lbs184 lbs264 lbs355 lbs
300 lbs73 lbs122 lbs188 lbs269 lbs361 lbs
310 lbs75 lbs125 lbs192 lbs274 lbs366 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs22 lbs44 lbs75 lbs114 lbs
100 lbs11 lbs25 lbs49 lbs83 lbs123 lbs
110 lbs13 lbs29 lbs54 lbs89 lbs132 lbs
120 lbs15 lbs32 lbs59 lbs96 lbs140 lbs
130 lbs17 lbs36 lbs64 lbs102 lbs147 lbs
140 lbs19 lbs39 lbs69 lbs108 lbs155 lbs
150 lbs22 lbs42 lbs73 lbs114 lbs162 lbs
160 lbs24 lbs46 lbs78 lbs119 lbs168 lbs
170 lbs26 lbs49 lbs82 lbs125 lbs174 lbs
180 lbs28 lbs52 lbs86 lbs130 lbs180 lbs
190 lbs30 lbs55 lbs90 lbs135 lbs186 lbs
200 lbs32 lbs58 lbs94 lbs140 lbs192 lbs
210 lbs34 lbs61 lbs98 lbs144 lbs197 lbs
220 lbs36 lbs63 lbs101 lbs149 lbs203 lbs
230 lbs38 lbs66 lbs105 lbs153 lbs208 lbs
240 lbs40 lbs69 lbs108 lbs157 lbs213 lbs
250 lbs42 lbs72 lbs112 lbs161 lbs217 lbs
260 lbs44 lbs74 lbs115 lbs165 lbs222 lbs

Lying Cable Curl Standards by Age

Discover how Lying Cable Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1530 lbs61 lbs107 lbs166 lbs236 lbs
2034 lbs69 lbs122 lbs190 lbs269 lbs
2535 lbs71 lbs125 lbs194 lbs276 lbs
3035 lbs71 lbs125 lbs194 lbs276 lbs
3535 lbs71 lbs125 lbs194 lbs276 lbs
4035 lbs71 lbs125 lbs194 lbs276 lbs
4533 lbs68 lbs119 lbs185 lbs262 lbs
5032 lbs64 lbs112 lbs174 lbs246 lbs
5530 lbs60 lbs104 lbs161 lbs228 lbs
6028 lbs55 lbs95 lbs148 lbs209 lbs
6526 lbs50 lbs87 lbs134 lbs189 lbs
7024 lbs46 lbs78 lbs121 lbs170 lbs
7522 lbs41 lbs71 lbs109 lbs153 lbs
8020 lbs38 lbs64 lbs98 lbs137 lbs
8519 lbs34 lbs58 lbs88 lbs124 lbs
9017 lbs32 lbs53 lbs80 lbs112 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1517 lbs35 lbs62 lbs98 lbs141 lbs
2019 lbs39 lbs70 lbs111 lbs160 lbs
2519 lbs40 lbs72 lbs114 lbs164 lbs
3019 lbs40 lbs72 lbs114 lbs164 lbs
3519 lbs40 lbs72 lbs114 lbs164 lbs
4019 lbs40 lbs72 lbs114 lbs164 lbs
4518 lbs38 lbs68 lbs109 lbs156 lbs
5018 lbs36 lbs65 lbs102 lbs147 lbs
5517 lbs34 lbs60 lbs95 lbs137 lbs
6016 lbs31 lbs55 lbs87 lbs125 lbs
6515 lbs29 lbs51 lbs79 lbs114 lbs
7014 lbs27 lbs46 lbs72 lbs103 lbs
7513 lbs24 lbs42 lbs65 lbs92 lbs
8012 lbs22 lbs38 lbs59 lbs83 lbs
8512 lbs21 lbs35 lbs53 lbs75 lbs
9011 lbs19 lbs32 lbs49 lbs68 lbs

Lying Cable Curl Overview

The Lying Cable Curl is an effective exercise that isolates and strengthens the biceps by using a cable machine while lying on a bench to ensure strict form and maximum muscle engagement.

Muscles Worked

Equipment Needed

Cable Machine, Flat Bench, Straight Bar or EZ Bar

How To Perform the 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.

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

Pro 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.

Compare Other Exercises

Exercise Comparison

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