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Overhead Cable Curl Strength Standards for Men and Women

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

Calculate Your Overhead Cable Curl Strength Level

Calculate Your Overhead Cable Curl Strength

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Overhead Cable Curl Weight Standards

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

LevelWeight
Beginner34 lbs
Novice69 lbs
Intermediate121 lbs
Advanced191 lbs
Elite273 lbs

Overhead Cable Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.25
Novice0.25
Intermediate0.75
Advanced1.00
Elite1.50
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.40
Advanced0.65
Elite0.95

Overhead Cable Curl Standards by Bodyweight

Find the Overhead Cable Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs19 lbs41 lbs79 lbs132 lbs197 lbs
120 lbs21 lbs46 lbs87 lbs142 lbs210 lbs
130 lbs24 lbs51 lbs94 lbs152 lbs222 lbs
140 lbs27 lbs56 lbs101 lbs161 lbs233 lbs
150 lbs30 lbs61 lbs108 lbs170 lbs244 lbs
160 lbs34 lbs66 lbs115 lbs179 lbs254 lbs
170 lbs37 lbs71 lbs121 lbs187 lbs264 lbs
180 lbs40 lbs75 lbs128 lbs195 lbs273 lbs
190 lbs43 lbs80 lbs134 lbs203 lbs282 lbs
200 lbs46 lbs84 lbs140 lbs210 lbs291 lbs
210 lbs49 lbs89 lbs145 lbs217 lbs300 lbs
220 lbs52 lbs93 lbs151 lbs224 lbs308 lbs
230 lbs55 lbs97 lbs157 lbs231 lbs316 lbs
240 lbs58 lbs102 lbs162 lbs237 lbs324 lbs
250 lbs61 lbs106 lbs167 lbs244 lbs331 lbs
260 lbs64 lbs110 lbs172 lbs250 lbs338 lbs
270 lbs67 lbs114 lbs177 lbs256 lbs345 lbs
280 lbs70 lbs117 lbs182 lbs262 lbs352 lbs
290 lbs73 lbs121 lbs187 lbs268 lbs359 lbs
300 lbs75 lbs125 lbs191 lbs273 lbs366 lbs
310 lbs78 lbs128 lbs196 lbs279 lbs372 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs14 lbs26 lbs47 lbs76 lbs111 lbs
100 lbs16 lbs29 lbs51 lbs82 lbs118 lbs
110 lbs18 lbs32 lbs55 lbs87 lbs125 lbs
120 lbs19 lbs35 lbs59 lbs92 lbs131 lbs
130 lbs21 lbs37 lbs63 lbs97 lbs137 lbs
140 lbs22 lbs40 lbs66 lbs101 lbs142 lbs
150 lbs24 lbs43 lbs70 lbs106 lbs147 lbs
160 lbs26 lbs45 lbs73 lbs110 lbs152 lbs
170 lbs27 lbs47 lbs76 lbs114 lbs157 lbs
180 lbs29 lbs50 lbs79 lbs117 lbs162 lbs
190 lbs30 lbs52 lbs82 lbs121 lbs166 lbs
200 lbs32 lbs54 lbs85 lbs125 lbs170 lbs
210 lbs34 lbs56 lbs88 lbs128 lbs174 lbs
220 lbs35 lbs58 lbs91 lbs131 lbs178 lbs
230 lbs36 lbs60 lbs93 lbs135 lbs182 lbs
240 lbs38 lbs62 lbs96 lbs138 lbs185 lbs
250 lbs39 lbs64 lbs98 lbs141 lbs189 lbs
260 lbs41 lbs66 lbs101 lbs144 lbs192 lbs

Overhead Cable Curl Standards by Age

Discover how Overhead Cable Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1531 lbs60 lbs105 lbs164 lbs234 lbs
2033 lbs67 lbs119 lbs186 lbs266 lbs
2534 lbs69 lbs121 lbs191 lbs273 lbs
3034 lbs69 lbs121 lbs191 lbs273 lbs
3534 lbs69 lbs121 lbs191 lbs273 lbs
4034 lbs69 lbs121 lbs191 lbs273 lbs
4533 lbs66 lbs116 lbs182 lbs259 lbs
5031 lbs62 lbs109 lbs171 lbs244 lbs
5530 lbs58 lbs102 lbs159 lbs226 lbs
6028 lbs54 lbs94 lbs146 lbs207 lbs
6526 lbs50 lbs86 lbs133 lbs188 lbs
7025 lbs46 lbs78 lbs120 lbs170 lbs
7523 lbs42 lbs71 lbs109 lbs153 lbs
8022 lbs39 lbs64 lbs98 lbs138 lbs
8521 lbs36 lbs59 lbs89 lbs125 lbs
9019 lbs33 lbs54 lbs81 lbs113 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1520 lbs36 lbs59 lbs91 lbs127 lbs
2022 lbs39 lbs66 lbs102 lbs144 lbs
2522 lbs40 lbs68 lbs105 lbs148 lbs
3022 lbs40 lbs68 lbs105 lbs148 lbs
3522 lbs40 lbs68 lbs105 lbs148 lbs
4022 lbs40 lbs68 lbs105 lbs148 lbs
4522 lbs39 lbs65 lbs100 lbs141 lbs
5021 lbs37 lbs62 lbs94 lbs133 lbs
5520 lbs35 lbs58 lbs88 lbs123 lbs
6019 lbs33 lbs54 lbs81 lbs114 lbs
6518 lbs31 lbs49 lbs74 lbs104 lbs
7017 lbs28 lbs45 lbs68 lbs94 lbs
7517 lbs26 lbs42 lbs62 lbs85 lbs
8016 lbs25 lbs38 lbs56 lbs77 lbs
8515 lbs23 lbs35 lbs51 lbs70 lbs
9015 lbs22 lbs33 lbs47 lbs64 lbs

Overhead Cable Curl Overview

The Overhead Cable Curl is an isolation exercise that targets the biceps by curling a cable from an overhead position, emphasizing the peak contraction of the muscle.

Muscles Worked

Equipment Needed

Cable Machine, Straight or EZ-Curl Bar

How To Perform the Overhead Cable Curl

  1. Set the cable pulley to the highest setting and attach a straight or EZ-curl bar.
  2. Stand facing away from the machine, grasping the bar with an underhand grip.
  3. Step forward slightly to create tension in the cable.
  4. Keep your elbows fixed and slightly in front of your body; your arms should be fully extended and palms facing up.
  5. Curl the bar towards your forehead by contracting your biceps, keeping your upper arms stationary.
  6. Squeeze the biceps at the top of the movement, then slowly lower the bar back to the starting position.
  7. Repeat for the desired number of repetitions, maintaining control and avoiding any swinging motions.

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

Pro Tips for Overhead Cable Curl

  • Keep your elbows steady and do not let them flare out to maintain isolation on the biceps.
  • Avoid using momentum; focus on a controlled movement throughout the exercise.
  • Exhale as you curl the weight up and inhale as you lower it back down.
  • If you experience shoulder discomfort, lower the weight or adjust your stance.

Compare Other Exercises

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