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One Arm Cable Bicep Curl Strength Standards for Men and Women

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

Calculate Your One Arm Cable Bicep Curl Strength Level

Calculate Your One Arm Cable Bicep Curl Strength

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One Arm Cable Bicep Curl Weight Standards

Compare your One Arm Cable Bicep Curl performance to these weight standards and see where you stand.

LevelWeight
Beginner16 lbs
Novice39 lbs
Intermediate82 lbs
Advanced144 lbs
Elite220 lbs

One Arm Cable Bicep Curl Bodyweight Ratio Standards

See how your One Arm Cable Bicep Curl strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.40
Advanced0.80
Elite1.20
LevelBodyweight Ratio
Beginner0.00
Novice0.10
Intermediate0.25
Advanced0.50
Elite0.80

One Arm Cable Bicep Curl Standards by Bodyweight

Find the One Arm Cable Bicep Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs11 lbs24 lbs55 lbs104 lbs168 lbs
120 lbs11 lbs26 lbs60 lbs111 lbs177 lbs
130 lbs12 lbs29 lbs64 lbs118 lbs185 lbs
140 lbs13 lbs32 lbs69 lbs124 lbs193 lbs
150 lbs14 lbs34 lbs73 lbs130 lbs200 lbs
160 lbs15 lbs37 lbs77 lbs135 lbs208 lbs
170 lbs17 lbs40 lbs81 lbs141 lbs214 lbs
180 lbs18 lbs42 lbs85 lbs146 lbs221 lbs
190 lbs19 lbs45 lbs89 lbs151 lbs227 lbs
200 lbs20 lbs47 lbs92 lbs156 lbs233 lbs
210 lbs22 lbs49 lbs96 lbs161 lbs239 lbs
220 lbs23 lbs52 lbs100 lbs165 lbs245 lbs
230 lbs24 lbs54 lbs103 lbs170 lbs250 lbs
240 lbs26 lbs56 lbs106 lbs174 lbs256 lbs
250 lbs27 lbs59 lbs109 lbs178 lbs261 lbs
260 lbs28 lbs61 lbs113 lbs182 lbs266 lbs
270 lbs29 lbs63 lbs116 lbs186 lbs270 lbs
280 lbs31 lbs65 lbs119 lbs190 lbs275 lbs
290 lbs32 lbs67 lbs121 lbs194 lbs280 lbs
300 lbs33 lbs69 lbs124 lbs198 lbs284 lbs
310 lbs35 lbs71 lbs127 lbs201 lbs288 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs14 lbs28 lbs53 lbs85 lbs
100 lbs10 lbs16 lbs32 lbs58 lbs92 lbs
110 lbs10 lbs18 lbs35 lbs63 lbs98 lbs
120 lbs11 lbs19 lbs38 lbs67 lbs104 lbs
130 lbs12 lbs21 lbs42 lbs72 lbs110 lbs
140 lbs12 lbs23 lbs45 lbs76 lbs116 lbs
150 lbs13 lbs25 lbs48 lbs80 lbs121 lbs
160 lbs14 lbs27 lbs51 lbs84 lbs126 lbs
170 lbs15 lbs29 lbs54 lbs88 lbs131 lbs
180 lbs16 lbs31 lbs56 lbs92 lbs135 lbs
190 lbs17 lbs33 lbs59 lbs96 lbs140 lbs
200 lbs18 lbs34 lbs62 lbs99 lbs144 lbs
210 lbs19 lbs36 lbs64 lbs102 lbs148 lbs
220 lbs20 lbs38 lbs67 lbs106 lbs152 lbs
230 lbs21 lbs40 lbs69 lbs109 lbs156 lbs
240 lbs22 lbs41 lbs72 lbs112 lbs160 lbs
250 lbs23 lbs43 lbs74 lbs115 lbs164 lbs
260 lbs24 lbs45 lbs76 lbs118 lbs167 lbs

One Arm Cable Bicep Curl Standards by Age

Discover how One Arm Cable Bicep Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs35 lbs71 lbs124 lbs189 lbs
2016 lbs38 lbs80 lbs140 lbs215 lbs
2516 lbs39 lbs82 lbs144 lbs220 lbs
3016 lbs39 lbs82 lbs144 lbs220 lbs
3516 lbs39 lbs82 lbs144 lbs220 lbs
4016 lbs39 lbs82 lbs144 lbs220 lbs
4516 lbs38 lbs78 lbs137 lbs209 lbs
5015 lbs36 lbs74 lbs129 lbs197 lbs
5515 lbs34 lbs69 lbs120 lbs183 lbs
6015 lbs32 lbs64 lbs110 lbs168 lbs
6514 lbs30 lbs59 lbs101 lbs153 lbs
7014 lbs28 lbs54 lbs91 lbs138 lbs
7513 lbs26 lbs49 lbs83 lbs125 lbs
8013 lbs24 lbs45 lbs75 lbs112 lbs
8513 lbs23 lbs41 lbs68 lbs102 lbs
9012 lbs21 lbs38 lbs63 lbs93 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1512 lbs21 lbs40 lbs68 lbs103 lbs
2012 lbs23 lbs44 lbs76 lbs117 lbs
2512 lbs23 lbs45 lbs78 lbs120 lbs
3012 lbs23 lbs45 lbs78 lbs120 lbs
3512 lbs23 lbs45 lbs78 lbs120 lbs
4012 lbs23 lbs45 lbs78 lbs120 lbs
4512 lbs22 lbs43 lbs75 lbs114 lbs
5012 lbs21 lbs41 lbs71 lbs108 lbs
5512 lbs21 lbs39 lbs66 lbs100 lbs
6011 lbs20 lbs36 lbs61 lbs92 lbs
6511 lbs19 lbs34 lbs56 lbs84 lbs
7011 lbs18 lbs31 lbs51 lbs77 lbs
7511 lbs17 lbs29 lbs47 lbs70 lbs
8011 lbs16 lbs27 lbs43 lbs63 lbs
8511 lbs16 lbs25 lbs40 lbs58 lbs
9011 lbs15 lbs24 lbs37 lbs53 lbs

One Arm Cable Bicep Curl Overview

The One Arm Cable Bicep Curl isolates and strengthens the bicep muscles by using a cable machine to perform controlled, unilateral curling movements.

Muscles Worked

Equipment Needed

Cable Machine, Single Handle Attachment

How To Perform the One Arm Cable Bicep Curl

  1. Attach a single handle to a low pulley on a cable machine.
  2. Stand facing the machine, feet shoulder-width apart, holding the handle with an underhand grip.
  3. Keep your arm fully extended and elbow close to your torso as the starting position.
  4. Curl the handle upward while contracting your bicep, keeping your upper arm stationary.
  5. Pause briefly at the top of the movement when your bicep is fully contracted.
  6. Slowly lower the handle back to the starting position, maintaining control.
  7. Breathe out while curling up and inhale while returning to start.
  8. Complete the desired number of repetitions before switching to the other arm.

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

Pro Tips for One Arm Cable Bicep Curl

  • Keep your elbow close to your body throughout the movement to maximize bicep engagement.
  • Avoid using momentum; perform the exercise in a controlled manner for effectiveness.
  • Ensure a full range of motion to fully contract and stretch the bicep.
  • Adjust the weight to maintain proper form and prevent injury.

Compare Other Exercises

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