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Neck Curl Strength Standards for Men and Women

Discover how your Neck Curl performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Neck Curl Strength Level

Calculate Your Neck Curl Strength

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Neck Curl Weight Standards

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

LevelWeight
Beginner10 lbs
Novice34 lbs
Intermediate90 lbs
Advanced178 lbs
Elite292 lbs

Neck Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.00
Novice0.25
Intermediate0.50
Advanced1.00
Elite1.75
LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.25
Advanced0.40
Elite0.55

Neck Curl Standards by Bodyweight

Find the Neck Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs8 lbs24 lbs72 lbs150 lbs255 lbs
120 lbs8 lbs26 lbs75 lbs156 lbs262 lbs
130 lbs8 lbs28 lbs79 lbs161 lbs269 lbs
140 lbs9 lbs30 lbs82 lbs166 lbs276 lbs
150 lbs9 lbs32 lbs86 lbs171 lbs282 lbs
160 lbs10 lbs33 lbs89 lbs176 lbs288 lbs
170 lbs10 lbs35 lbs92 lbs180 lbs294 lbs
180 lbs10 lbs37 lbs95 lbs184 lbs299 lbs
190 lbs11 lbs38 lbs97 lbs188 lbs304 lbs
200 lbs11 lbs40 lbs100 lbs192 lbs309 lbs
210 lbs12 lbs41 lbs103 lbs195 lbs313 lbs
220 lbs12 lbs43 lbs105 lbs199 lbs318 lbs
230 lbs13 lbs44 lbs107 lbs202 lbs322 lbs
240 lbs13 lbs46 lbs110 lbs205 lbs326 lbs
250 lbs14 lbs47 lbs112 lbs209 lbs330 lbs
260 lbs15 lbs48 lbs114 lbs212 lbs334 lbs
270 lbs15 lbs50 lbs116 lbs215 lbs338 lbs
280 lbs16 lbs51 lbs118 lbs217 lbs341 lbs
290 lbs16 lbs52 lbs120 lbs220 lbs345 lbs
300 lbs17 lbs53 lbs122 lbs223 lbs348 lbs
310 lbs17 lbs55 lbs124 lbs225 lbs351 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs13 lbs22 lbs34 lbs51 lbs70 lbs
100 lbs14 lbs23 lbs36 lbs53 lbs73 lbs
110 lbs15 lbs24 lbs38 lbs56 lbs76 lbs
120 lbs16 lbs26 lbs40 lbs58 lbs79 lbs
130 lbs17 lbs27 lbs41 lbs60 lbs81 lbs
140 lbs18 lbs28 lbs43 lbs62 lbs83 lbs
150 lbs19 lbs29 lbs44 lbs63 lbs85 lbs
160 lbs19 lbs30 lbs46 lbs65 lbs87 lbs
170 lbs20 lbs31 lbs47 lbs67 lbs89 lbs
180 lbs21 lbs32 lbs48 lbs68 lbs91 lbs
190 lbs21 lbs33 lbs50 lbs70 lbs93 lbs
200 lbs22 lbs34 lbs51 lbs71 lbs95 lbs
210 lbs23 lbs35 lbs52 lbs73 lbs96 lbs
220 lbs23 lbs36 lbs53 lbs74 lbs98 lbs
230 lbs24 lbs37 lbs54 lbs75 lbs99 lbs
240 lbs25 lbs38 lbs55 lbs76 lbs101 lbs
250 lbs25 lbs38 lbs56 lbs78 lbs102 lbs
260 lbs26 lbs39 lbs57 lbs79 lbs104 lbs

Neck Curl Standards by Age

Discover how Neck Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
159 lbs30 lbs78 lbs153 lbs250 lbs
2010 lbs33 lbs88 lbs174 lbs285 lbs
2510 lbs34 lbs90 lbs178 lbs292 lbs
3010 lbs34 lbs90 lbs178 lbs292 lbs
3510 lbs34 lbs90 lbs178 lbs292 lbs
4010 lbs34 lbs90 lbs178 lbs292 lbs
4510 lbs32 lbs86 lbs169 lbs277 lbs
509 lbs31 lbs81 lbs160 lbs261 lbs
559 lbs29 lbs76 lbs148 lbs242 lbs
609 lbs27 lbs70 lbs136 lbs221 lbs
659 lbs26 lbs64 lbs124 lbs201 lbs
709 lbs24 lbs58 lbs112 lbs181 lbs
759 lbs22 lbs53 lbs101 lbs163 lbs
809 lbs21 lbs48 lbs91 lbs146 lbs
859 lbs19 lbs44 lbs82 lbs132 lbs
909 lbs18 lbs40 lbs75 lbs120 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1516 lbs25 lbs38 lbs54 lbs73 lbs
2017 lbs27 lbs42 lbs61 lbs83 lbs
2517 lbs28 lbs43 lbs62 lbs85 lbs
3017 lbs28 lbs43 lbs62 lbs85 lbs
3517 lbs28 lbs43 lbs62 lbs85 lbs
4017 lbs28 lbs43 lbs62 lbs85 lbs
4517 lbs27 lbs41 lbs60 lbs81 lbs
5016 lbs26 lbs39 lbs56 lbs76 lbs
5516 lbs24 lbs37 lbs53 lbs71 lbs
6015 lbs23 lbs34 lbs49 lbs66 lbs
6514 lbs22 lbs32 lbs45 lbs60 lbs
7014 lbs20 lbs29 lbs41 lbs55 lbs
7513 lbs19 lbs27 lbs38 lbs50 lbs
8013 lbs18 lbs25 lbs34 lbs45 lbs
8512 lbs17 lbs23 lbs32 lbs41 lbs
9012 lbs16 lbs22 lbs29 lbs38 lbs

Neck Curl Overview

The Neck Curl is an isolation exercise to strengthen the neck flexors, enhancing neck stability and muscle balance.

Muscles Worked

Equipment Needed

Weight Plate, Resistance Band

How To Perform the Neck Curl

  1. Lie on your back on a bench with your head hanging off the end.
  2. Place a weight plate or resistance band on your forehead, holding it in place with your hands.
  3. Start with your neck in a neutral position, eyes facing the ceiling.
  4. Slowly curl your chin towards your chest by flexing your neck.
  5. Pause briefly at the top of the movement.
  6. Return to the starting position in a controlled manner.
  7. Perform the desired number of repetitions.

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

Pro Tips for Neck Curl

  • Start with a light weight to avoid strain.
  • Keep movements slow and controlled to maximize muscle engagement and prevent injury.
  • Avoid using your shoulders or upper back to lift the weight; focus on neck flexion.
  • Maintain consistent breathing, exhaling as you curl up and inhaling as you return to the start.

Compare Other Exercises

Exercise Comparison

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