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Wrist Curl Strength Standards for Men and Women

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

Calculate Your Wrist Curl Strength Level

Calculate Your Wrist Curl Strength

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Wrist Curl Weight Standards

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

LevelWeight
Beginner16 lbs
Novice52 lbs
Intermediate121 lbs
Advanced219 lbs
Elite342 lbs

Wrist Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.00
Novice0.25
Intermediate0.75
Advanced1.25
Elite2.00
LevelBodyweight Ratio
Beginner0.00
Novice0.25
Intermediate0.50
Advanced1.00
Elite1.75

Wrist Curl Standards by Bodyweight

Find the Wrist Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs7 lbs24 lbs69 lbs142 lbs238 lbs
120 lbs8 lbs29 lbs78 lbs155 lbs256 lbs
130 lbs9 lbs34 lbs87 lbs168 lbs272 lbs
140 lbs11 lbs39 lbs95 lbs180 lbs288 lbs
150 lbs13 lbs44 lbs104 lbs192 lbs303 lbs
160 lbs15 lbs49 lbs112 lbs204 lbs318 lbs
170 lbs18 lbs55 lbs121 lbs215 lbs332 lbs
180 lbs20 lbs60 lbs129 lbs226 lbs345 lbs
190 lbs23 lbs65 lbs136 lbs236 lbs358 lbs
200 lbs26 lbs70 lbs144 lbs246 lbs370 lbs
210 lbs29 lbs75 lbs152 lbs256 lbs383 lbs
220 lbs32 lbs80 lbs159 lbs266 lbs394 lbs
230 lbs35 lbs85 lbs166 lbs275 lbs406 lbs
240 lbs38 lbs90 lbs173 lbs284 lbs417 lbs
250 lbs41 lbs95 lbs180 lbs293 lbs427 lbs
260 lbs44 lbs100 lbs187 lbs302 lbs438 lbs
270 lbs47 lbs105 lbs193 lbs310 lbs448 lbs
280 lbs50 lbs109 lbs200 lbs318 lbs458 lbs
290 lbs53 lbs114 lbs206 lbs326 lbs468 lbs
300 lbs56 lbs118 lbs212 lbs334 lbs477 lbs
310 lbs59 lbs123 lbs218 lbs342 lbs486 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs10 lbs10 lbs37 lbs91 lbs168 lbs
100 lbs8 lbs13 lbs45 lbs104 lbs185 lbs
110 lbs7 lbs16 lbs53 lbs116 lbs202 lbs
120 lbs7 lbs20 lbs60 lbs128 lbs218 lbs
130 lbs7 lbs24 lbs68 lbs140 lbs233 lbs
140 lbs8 lbs28 lbs76 lbs151 lbs248 lbs
150 lbs9 lbs33 lbs84 lbs162 lbs262 lbs
160 lbs11 lbs37 lbs91 lbs172 lbs275 lbs
170 lbs13 lbs41 lbs98 lbs182 lbs288 lbs
180 lbs14 lbs46 lbs105 lbs192 lbs300 lbs
190 lbs16 lbs50 lbs112 lbs202 lbs312 lbs
200 lbs18 lbs55 lbs119 lbs211 lbs324 lbs
210 lbs21 lbs59 lbs126 lbs220 lbs335 lbs
220 lbs23 lbs64 lbs133 lbs229 lbs346 lbs
230 lbs25 lbs68 lbs139 lbs238 lbs357 lbs
240 lbs28 lbs72 lbs146 lbs246 lbs367 lbs
250 lbs30 lbs77 lbs152 lbs254 lbs377 lbs
260 lbs33 lbs81 lbs158 lbs262 lbs387 lbs

Wrist Curl Standards by Age

Discover how Wrist Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1515 lbs46 lbs104 lbs188 lbs292 lbs
2016 lbs51 lbs118 lbs214 lbs334 lbs
2516 lbs52 lbs121 lbs219 lbs342 lbs
3016 lbs52 lbs121 lbs219 lbs342 lbs
3516 lbs52 lbs121 lbs219 lbs342 lbs
4016 lbs52 lbs121 lbs219 lbs342 lbs
4516 lbs50 lbs115 lbs208 lbs325 lbs
5015 lbs47 lbs108 lbs196 lbs305 lbs
5514 lbs44 lbs101 lbs182 lbs283 lbs
6014 lbs41 lbs92 lbs167 lbs259 lbs
6513 lbs38 lbs84 lbs151 lbs235 lbs
7013 lbs35 lbs76 lbs136 lbs211 lbs
7512 lbs32 lbs69 lbs123 lbs190 lbs
8011 lbs29 lbs62 lbs110 lbs170 lbs
8511 lbs27 lbs57 lbs100 lbs153 lbs
9011 lbs25 lbs52 lbs91 lbs139 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
158 lbs26 lbs70 lbs141 lbs233 lbs
208 lbs29 lbs79 lbs160 lbs265 lbs
258 lbs29 lbs81 lbs164 lbs272 lbs
308 lbs29 lbs81 lbs164 lbs272 lbs
358 lbs29 lbs81 lbs164 lbs272 lbs
408 lbs29 lbs81 lbs164 lbs272 lbs
458 lbs28 lbs77 lbs156 lbs258 lbs
508 lbs27 lbs73 lbs147 lbs243 lbs
558 lbs25 lbs68 lbs136 lbs225 lbs
608 lbs24 lbs63 lbs125 lbs206 lbs
658 lbs22 lbs57 lbs114 lbs187 lbs
708 lbs20 lbs52 lbs103 lbs168 lbs
758 lbs19 lbs47 lbs93 lbs151 lbs
807 lbs18 lbs43 lbs84 lbs136 lbs
857 lbs17 lbs39 lbs76 lbs123 lbs
907 lbs16 lbs36 lbs69 lbs111 lbs

Wrist Curl Overview

Wrist curls are an isolation exercise targeting the forearm muscles, primarily the flexors, through controlled flexion of the wrist while holding weights.

Muscles Worked

Equipment Needed

Dumbbells, Barbell

How To Perform the Wrist Curl

  1. Sit on a bench and hold a dumbbell or barbell with an underhand grip, resting your forearms on your thighs.
  2. Your wrists should extend just beyond your knees, allowing free movement.
  3. Slowly curl your wrists upward, lifting the weight and flexing your forearms.
  4. Pause for a moment at the top of the movement, feeling the contraction in your forearms.
  5. Gradually lower the weight back to the starting position with controlled motion.
  6. Repeat for the desired number of repetitions, maintaining proper form throughout.

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

Pro Tips for Wrist Curl

  • Keep your forearms stationary on your thighs to isolate the wrist movement.
  • Avoid using momentum; focus on slow, controlled motions for maximum muscle engagement.
  • Start with lighter weights to master the form and gradually increase the load.
  • Ensure a full range of motion by fully flexing and extending your wrists during each repetition.

Compare Other Exercises

Exercise Comparison

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