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Lying Cable Curl strength standards

What is a good Lying Cable Curl?

For a 180 lb male, an Intermediate Lying Cable Curl is about 124 lb (0.69x bodyweight). Advanced starts around 193 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Lying Cable Curl Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 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 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

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

Lying Cable Curl Standards by Age

How the Lying 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 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

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

Check Your Lying 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 124 lbs (0.69x bodyweight) on the Lying 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 Lying Cable Curl Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Lying Cable Curl demonstration
Primary Muscles Biceps, Forearms
Equipment Cable Machine, Flat Bench, Straight Bar or EZ Bar
Difficulty Beginner
Type Isolation
  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.

Tips

  • 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.

Read the complete Lying Cable Curl guide on FitnessVolt →

Where Do These Lying Cable Curl Standards Come From?

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

Standards data last refreshed: March 29, 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" Lying 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 Lying 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 Lying 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.