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One Arm Dumbbell Preacher Curl Strength Standards for Men and Women

Discover how your One Arm Dumbbell Preacher 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 Dumbbell Preacher Curl Strength Level

Calculate Your One Arm Dumbbell Preacher Curl Strength

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One Arm Dumbbell Preacher Curl Weight Standards

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

LevelWeight
Beginner18 lbs
Novice34 lbs
Intermediate56 lbs
Advanced85 lbs
Elite118 lbs

One Arm Dumbbell Preacher Curl Bodyweight Ratio Standards

See how your One Arm Dumbbell Preacher Curl strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.30
Advanced0.45
Elite0.65
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.45

One Arm Dumbbell Preacher Curl Standards by Bodyweight

Find the One Arm Dumbbell Preacher Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs11 lbs22 lbs38 lbs61 lbs88 lbs
120 lbs13 lbs24 lbs41 lbs65 lbs93 lbs
130 lbs14 lbs26 lbs45 lbs69 lbs98 lbs
140 lbs15 lbs28 lbs47 lbs73 lbs103 lbs
150 lbs17 lbs30 lbs50 lbs76 lbs107 lbs
160 lbs18 lbs32 lbs53 lbs80 lbs111 lbs
170 lbs19 lbs34 lbs56 lbs83 lbs115 lbs
180 lbs21 lbs36 lbs58 lbs86 lbs119 lbs
190 lbs22 lbs38 lbs61 lbs89 lbs122 lbs
200 lbs23 lbs40 lbs63 lbs92 lbs126 lbs
210 lbs25 lbs42 lbs65 lbs95 lbs129 lbs
220 lbs26 lbs43 lbs68 lbs98 lbs133 lbs
230 lbs27 lbs45 lbs70 lbs101 lbs136 lbs
240 lbs28 lbs47 lbs72 lbs103 lbs139 lbs
250 lbs30 lbs48 lbs74 lbs106 lbs142 lbs
260 lbs31 lbs50 lbs76 lbs108 lbs145 lbs
270 lbs32 lbs52 lbs78 lbs111 lbs147 lbs
280 lbs33 lbs53 lbs80 lbs113 lbs150 lbs
290 lbs34 lbs55 lbs82 lbs115 lbs153 lbs
300 lbs35 lbs56 lbs84 lbs118 lbs155 lbs
310 lbs37 lbs58 lbs86 lbs120 lbs158 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs17 lbs27 lbs40 lbs55 lbs
100 lbs11 lbs18 lbs29 lbs42 lbs58 lbs
110 lbs12 lbs20 lbs30 lbs44 lbs60 lbs
120 lbs13 lbs21 lbs32 lbs46 lbs63 lbs
130 lbs14 lbs22 lbs33 lbs48 lbs65 lbs
140 lbs15 lbs23 lbs35 lbs50 lbs67 lbs
150 lbs15 lbs24 lbs36 lbs52 lbs69 lbs
160 lbs16 lbs25 lbs37 lbs53 lbs71 lbs
170 lbs17 lbs26 lbs39 lbs55 lbs73 lbs
180 lbs17 lbs27 lbs40 lbs56 lbs74 lbs
190 lbs18 lbs28 lbs41 lbs58 lbs76 lbs
200 lbs19 lbs29 lbs42 lbs59 lbs78 lbs
210 lbs19 lbs30 lbs43 lbs60 lbs79 lbs
220 lbs20 lbs30 lbs44 lbs61 lbs81 lbs
230 lbs21 lbs31 lbs45 lbs63 lbs82 lbs
240 lbs21 lbs32 lbs46 lbs64 lbs83 lbs
250 lbs22 lbs33 lbs47 lbs65 lbs85 lbs
260 lbs22 lbs34 lbs48 lbs66 lbs86 lbs

One Arm Dumbbell Preacher Curl Standards by Age

Discover how One Arm Dumbbell Preacher Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1517 lbs29 lbs48 lbs73 lbs101 lbs
2018 lbs33 lbs55 lbs83 lbs115 lbs
2518 lbs34 lbs56 lbs85 lbs118 lbs
3018 lbs34 lbs56 lbs85 lbs118 lbs
3518 lbs34 lbs56 lbs85 lbs118 lbs
4018 lbs34 lbs56 lbs85 lbs118 lbs
4518 lbs32 lbs53 lbs81 lbs112 lbs
5017 lbs31 lbs50 lbs76 lbs106 lbs
5516 lbs29 lbs47 lbs71 lbs98 lbs
6015 lbs27 lbs43 lbs65 lbs90 lbs
6514 lbs25 lbs40 lbs59 lbs82 lbs
7014 lbs23 lbs36 lbs54 lbs74 lbs
7513 lbs21 lbs33 lbs49 lbs67 lbs
8012 lbs19 lbs30 lbs44 lbs61 lbs
8511 lbs18 lbs28 lbs40 lbs55 lbs
9011 lbs17 lbs26 lbs37 lbs50 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1513 lbs20 lbs31 lbs44 lbs59 lbs
2014 lbs22 lbs34 lbs50 lbs67 lbs
2514 lbs23 lbs35 lbs51 lbs69 lbs
3014 lbs23 lbs35 lbs51 lbs69 lbs
3514 lbs23 lbs35 lbs51 lbs69 lbs
4014 lbs23 lbs35 lbs51 lbs69 lbs
4514 lbs22 lbs34 lbs48 lbs66 lbs
5013 lbs21 lbs32 lbs46 lbs62 lbs
5513 lbs20 lbs30 lbs43 lbs58 lbs
6012 lbs19 lbs28 lbs40 lbs53 lbs
6512 lbs17 lbs26 lbs36 lbs49 lbs
7011 lbs16 lbs24 lbs33 lbs44 lbs
7510 lbs15 lbs22 lbs30 lbs40 lbs
8010 lbs14 lbs20 lbs28 lbs37 lbs
8510 lbs13 lbs19 lbs26 lbs33 lbs
909 lbs13 lbs17 lbs24 lbs31 lbs

One Arm Dumbbell Preacher Curl Overview

The One Arm Dumbbell Preacher Curl is a focused bicep isolation exercise that enhances peak contraction and builds muscle definition by utilizing a preacher bench for strict form.

Muscles Worked

Equipment Needed

Dumbbell, Preacher Bench

How To Perform the One Arm Dumbbell Preacher Curl

  1. Sit on a preacher bench with your feet flat on the ground.
  2. Place the back of your upper arm on the preacher bench pad, holding a dumbbell in one hand.
  3. Start with your arm fully extended and palm facing upwards.
  4. Curl the dumbbell upwards towards your shoulder, concentrating on squeezing your bicep.
  5. Slowly lower the dumbbell back to the starting position, maintaining control.
  6. Repeat for the desired number of repetitions, then switch arms.

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

Pro Tips for One Arm Dumbbell Preacher Curl

  • Keep your upper arm stationary to ensure maximum bicep isolation.
  • Avoid using momentum; control the movement both up and down.
  • Do not lock out your elbow at the bottom of the movement to maintain tension on the biceps.
  • Use a weight that allows you to perform the exercise with correct form.

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