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One Arm Cable Bicep Curl strength standards

What is a good One Arm Cable Bicep Curl?

For a 180 lb male, an Intermediate One Arm Cable Bicep Curl is about 75 lb (0.42x bodyweight). Advanced starts around 136 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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One Arm Cable Bicep Curl Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 1 14 45 94 158
120 1 16 50 101 167
130 2 19 54 108 175
140 3 22 59 114 183
150 4 24 63 120 190
160 5 27 67 125 198
170 7 30 71 131 204
180 8 32 75 136 211
190 9 35 79 141 217
200 10 37 82 146 223
210 12 39 86 151 229
220 13 42 90 155 235
230 14 44 93 160 240
240 16 46 96 164 246
250 17 49 99 168 251
260 18 51 103 172 256
270 19 53 106 176 260
280 21 55 109 180 265
290 22 57 111 184 270
300 23 59 114 188 274
310 25 61 117 191 278

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

One Arm Cable Bicep Curl Standards by Age

How the One Arm Cable Bicep 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 5 25 61 114 179
20 6 28 70 130 205
25 6 29 72 134 210
30 6 29 72 134 210
35 6 29 72 134 210
40 6 29 72 134 210
45 6 28 68 127 199
50 5 26 64 119 187
55 5 24 59 110 173
60 5 22 54 100 158
65 4 20 49 91 143
70 4 18 44 81 128
75 3 16 39 73 115
80 3 14 35 65 102
85 3 13 31 58 92
90 2 11 28 53 83

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

Check Your One Arm Cable Bicep 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 75 lbs (0.42x bodyweight) on the One Arm Cable Bicep 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 One Arm Cable Bicep Curl Strength Levels Mean

Beginner

You are learning the movement path and resistance curve on the One Arm Cable Bicep Curl, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

You can perform the One Arm Cable Bicep Curl with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Your One Arm Cable Bicep 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 One Arm Cable Bicep Curl through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Your One Arm Cable Bicep 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 One Arm Cable Bicep Curl

Tier-specific training recommendations to move your One Arm Cable Bicep Curl to the next level.

Beginner → Novice Building Your Foundation
  • Train the One Arm Cable Bicep 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 One Arm Cable Bicep 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 One Arm Cable Bicep 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 One Arm Cable Bicep 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 One Arm Cable Bicep Curl

Primary Muscles Biceps, Forearms
Equipment Cable Machine, Single Handle Attachment
  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.

Tips

  • 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.

Where Do These One Arm Cable Bicep Curl Standards Come From?

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

Standards data last refreshed: March 28, 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" One Arm Cable Bicep 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 One Arm Cable Bicep 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 One Arm Cable Bicep 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.