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Seated Dumbbell Curl Strength Standards for Men and Women

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

Calculate Your Seated Dumbbell Curl Strength Level

Calculate Your Seated Dumbbell Curl Strength

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Seated Dumbbell Curl Weight Standards

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

LevelWeight
Beginner21 lbs
Novice34 lbs
Intermediate53 lbs
Advanced76 lbs
Elite102 lbs

Seated Dumbbell Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.30
Advanced0.40
Elite0.55
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.40

Seated Dumbbell Curl Standards by Bodyweight

Find the Seated Dumbbell Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs13 lbs22 lbs36 lbs54 lbs75 lbs
120 lbs14 lbs25 lbs39 lbs58 lbs79 lbs
130 lbs16 lbs27 lbs42 lbs61 lbs84 lbs
140 lbs17 lbs29 lbs45 lbs65 lbs88 lbs
150 lbs19 lbs31 lbs48 lbs68 lbs91 lbs
160 lbs20 lbs33 lbs50 lbs71 lbs95 lbs
170 lbs22 lbs35 lbs53 lbs74 lbs98 lbs
180 lbs23 lbs37 lbs55 lbs77 lbs102 lbs
190 lbs25 lbs39 lbs57 lbs80 lbs105 lbs
200 lbs26 lbs41 lbs60 lbs83 lbs108 lbs
210 lbs28 lbs42 lbs62 lbs85 lbs111 lbs
220 lbs29 lbs44 lbs64 lbs88 lbs114 lbs
230 lbs30 lbs46 lbs66 lbs90 lbs117 lbs
240 lbs32 lbs48 lbs68 lbs92 lbs119 lbs
250 lbs33 lbs49 lbs70 lbs95 lbs122 lbs
260 lbs34 lbs51 lbs72 lbs97 lbs125 lbs
270 lbs35 lbs52 lbs74 lbs99 lbs127 lbs
280 lbs37 lbs54 lbs76 lbs101 lbs129 lbs
290 lbs38 lbs55 lbs77 lbs103 lbs132 lbs
300 lbs39 lbs57 lbs79 lbs105 lbs134 lbs
310 lbs40 lbs58 lbs81 lbs107 lbs136 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs9 lbs15 lbs24 lbs36 lbs49 lbs
100 lbs10 lbs17 lbs26 lbs38 lbs52 lbs
110 lbs11 lbs18 lbs28 lbs40 lbs55 lbs
120 lbs12 lbs19 lbs29 lbs42 lbs57 lbs
130 lbs13 lbs20 lbs31 lbs44 lbs59 lbs
140 lbs14 lbs22 lbs32 lbs46 lbs61 lbs
150 lbs14 lbs23 lbs34 lbs48 lbs63 lbs
160 lbs15 lbs24 lbs35 lbs49 lbs65 lbs
170 lbs16 lbs25 lbs37 lbs51 lbs67 lbs
180 lbs17 lbs26 lbs38 lbs52 lbs69 lbs
190 lbs18 lbs27 lbs39 lbs54 lbs70 lbs
200 lbs18 lbs28 lbs40 lbs55 lbs72 lbs
210 lbs19 lbs29 lbs41 lbs57 lbs74 lbs
220 lbs20 lbs29 lbs42 lbs58 lbs75 lbs
230 lbs20 lbs30 lbs43 lbs59 lbs76 lbs
240 lbs21 lbs31 lbs44 lbs60 lbs78 lbs
250 lbs22 lbs32 lbs45 lbs61 lbs79 lbs
260 lbs22 lbs33 lbs46 lbs63 lbs80 lbs

Seated Dumbbell Curl Standards by Age

Discover how Seated Dumbbell Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1518 lbs30 lbs46 lbs65 lbs87 lbs
2020 lbs34 lbs52 lbs74 lbs99 lbs
2521 lbs34 lbs53 lbs76 lbs102 lbs
3021 lbs34 lbs53 lbs76 lbs102 lbs
3521 lbs34 lbs53 lbs76 lbs102 lbs
4021 lbs34 lbs53 lbs76 lbs102 lbs
4520 lbs33 lbs50 lbs72 lbs97 lbs
5019 lbs31 lbs48 lbs68 lbs91 lbs
5518 lbs29 lbs44 lbs63 lbs85 lbs
6017 lbs27 lbs41 lbs58 lbs77 lbs
6515 lbs25 lbs37 lbs53 lbs70 lbs
7014 lbs23 lbs34 lbs48 lbs64 lbs
7513 lbs21 lbs31 lbs43 lbs57 lbs
8012 lbs19 lbs28 lbs39 lbs52 lbs
8511 lbs17 lbs25 lbs35 lbs47 lbs
9011 lbs16 lbs23 lbs32 lbs42 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1512 lbs19 lbs29 lbs41 lbs54 lbs
2013 lbs21 lbs32 lbs46 lbs62 lbs
2513 lbs21 lbs33 lbs47 lbs63 lbs
3013 lbs21 lbs33 lbs47 lbs63 lbs
3513 lbs21 lbs33 lbs47 lbs63 lbs
4013 lbs21 lbs33 lbs47 lbs63 lbs
4513 lbs21 lbs31 lbs45 lbs60 lbs
5012 lbs20 lbs30 lbs42 lbs57 lbs
5512 lbs18 lbs28 lbs39 lbs53 lbs
6011 lbs17 lbs26 lbs36 lbs49 lbs
6510 lbs16 lbs24 lbs33 lbs44 lbs
7010 lbs15 lbs22 lbs30 lbs40 lbs
759 lbs14 lbs20 lbs27 lbs36 lbs
809 lbs13 lbs18 lbs25 lbs33 lbs
858 lbs12 lbs17 lbs23 lbs30 lbs
908 lbs11 lbs15 lbs21 lbs27 lbs

Seated Dumbbell Curl Overview

Seated Dumbbell Curl: A focused bicep exercise performed while seated, isolating and strengthening the biceps through controlled lifting and lowering of dumbbells.

Muscles Worked

Equipment Needed

Dumbbells, Bench

How To Perform the Seated Dumbbell Curl

  1. Sit on a bench with a back support, feet flat on the floor, and hold a dumbbell in each hand with a neutral grip.
  2. Let your arms hang down by your sides, fully extended with palms facing inward.
  3. Keeping your upper arms stationary, curl the dumbbells while rotating your wrists so that your palms face upward by the end of the movement.
  4. Lift the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contraction for a brief moment.
  5. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the neutral grip.

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

Pro Tips for Seated Dumbbell Curl

  • Keep your back straight and avoid swinging your body to lift the weights.
  • Focus on controlled movements to maximize bicep engagement.
  • Breathe out as you curl the dumbbells up and inhale as you lower them.

Seated Dumbbell Curl Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

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