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Measured in kg
Incline Dumbbell Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Pounds (lb)
Kilograms (kg)
Our community Incline Dumbbell Curl standards are based on 119,834 lifts by Strength Level users
Male Incline Dumbbell Curl Standards (kg)
Entire Community
Strength Level | Weight |
---|---|
Beginner | 6 kg |
Novice | 12 kg |
Intermediate | 19 kg |
Advanced | 29 kg |
Elite | 40 kg |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.10x |
Novice | 0.15x |
Intermediate | 0.25x |
Advanced | 0.40x |
Elite | 0.55x |
How much should I be able to Incline Dumbbell Curl? (kg)
What is the average Incline Dumbbell Curl? The average Incline Dumbbell Curl weight for a male lifter is 19 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Incline Dumbbell Curl? Male beginners should aim to lift 6 kg (1RM) which is still impressive compared to the general population.
Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb
By Weight and Age
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 3 | 7 | 13 | 21 | 30 |
55 | 4 | 8 | 14 | 22 | 32 |
60 | 4 | 9 | 16 | 24 | 34 |
65 | 5 | 10 | 17 | 26 | 36 |
70 | 6 | 11 | 18 | 27 | 37 |
75 | 6 | 12 | 19 | 29 | 39 |
80 | 7 | 13 | 20 | 30 | 41 |
85 | 8 | 13 | 21 | 31 | 42 |
90 | 8 | 14 | 22 | 32 | 44 |
95 | 9 | 15 | 24 | 34 | 45 |
100 | 9 | 16 | 24 | 35 | 47 |
105 | 10 | 17 | 25 | 36 | 48 |
110 | 11 | 17 | 26 | 37 | 49 |
115 | 11 | 18 | 27 | 38 | 50 |
120 | 12 | 19 | 28 | 39 | 52 |
125 | 12 | 20 | 29 | 40 | 53 |
130 | 13 | 20 | 30 | 41 | 54 |
135 | 13 | 21 | 31 | 42 | 55 |
140 | 14 | 22 | 32 | 43 | 56 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 5 | 10 | 17 | 25 | 34 |
20 | 6 | 11 | 19 | 29 | 39 |
25 | 6 | 12 | 19 | 29 | 40 |
30 | 6 | 12 | 19 | 29 | 40 |
35 | 6 | 12 | 19 | 29 | 40 |
40 | 6 | 12 | 19 | 29 | 40 |
45 | 6 | 11 | 18 | 28 | 38 |
50 | 5 | 10 | 17 | 26 | 36 |
55 | 5 | 10 | 16 | 24 | 33 |
60 | 5 | 9 | 15 | 22 | 30 |
65 | 4 | 8 | 13 | 20 | 27 |
70 | 4 | 7 | 12 | 18 | 25 |
75 | 3 | 6 | 11 | 16 | 22 |
80 | 3 | 6 | 9 | 14 | 20 |
85 | 3 | 5 | 8 | 13 | 18 |
90 | 2 | 5 | 8 | 12 | 16 |
How many sets and reps of Incline Dumbbell Curl should I do?
These are the most popular Incline Dumbbell Curl workouts done by male lifters:
3x10 21%
3x12 13%
3x8 10%
4x10 7%
2x10 5%
4x12 5%
2x12 4%
3x15 4%
4x8 3%
2x8 3%
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 21% | 919 |
2 | 3 | 12 | 13% | 566 |
3 | 3 | 8 | 10% | 425 |
4 | 4 | 10 | 7% | 327 |
5 | 2 | 10 | 5% | 215 |
6 | 4 | 12 | 5% | 212 |
7 | 2 | 12 | 4% | 183 |
8 | 3 | 15 | 4% | 171 |
9 | 4 | 8 | 3% | 138 |
10 | 2 | 8 | 3% | 120 |
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Female Incline Dumbbell Curl Standards (kg)
Entire Community
Strength Level | Weight |
---|---|
Beginner | 3 kg |
Novice | 7 kg |
Intermediate | 13 kg |
Advanced | 20 kg |
Elite | 28 kg |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.05x |
Novice | 0.10x |
Intermediate | 0.20x |
Advanced | 0.30x |
Elite | 0.45x |
How much should I be able to Incline Dumbbell Curl? (kg)
What is the average Incline Dumbbell Curl? The average Incline Dumbbell Curl weight for a female lifter is 13 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Incline Dumbbell Curl? Female beginners should aim to lift 3 kg (1RM) which is still impressive compared to the general population.
Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb
By Weight and Age
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 2 | 5 | 10 | 17 | 24 |
45 | 2 | 6 | 11 | 17 | 25 |
50 | 3 | 6 | 11 | 18 | 26 |
55 | 3 | 6 | 12 | 19 | 27 |
60 | 3 | 7 | 12 | 19 | 27 |
65 | 3 | 7 | 13 | 20 | 28 |
70 | 4 | 7 | 13 | 20 | 29 |
75 | 4 | 8 | 14 | 21 | 29 |
80 | 4 | 8 | 14 | 21 | 30 |
85 | 4 | 8 | 14 | 22 | 30 |
90 | 4 | 9 | 15 | 22 | 31 |
95 | 5 | 9 | 15 | 23 | 31 |
100 | 5 | 9 | 15 | 23 | 32 |
105 | 5 | 9 | 16 | 23 | 32 |
110 | 5 | 10 | 16 | 24 | 33 |
115 | 5 | 10 | 16 | 24 | 33 |
120 | 5 | 10 | 16 | 24 | 33 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 3 | 6 | 11 | 17 | 24 |
20 | 3 | 7 | 12 | 19 | 27 |
25 | 3 | 7 | 13 | 20 | 28 |
30 | 3 | 7 | 13 | 20 | 28 |
35 | 3 | 7 | 13 | 20 | 28 |
40 | 3 | 7 | 13 | 20 | 28 |
45 | 3 | 7 | 12 | 19 | 27 |
50 | 3 | 6 | 11 | 18 | 25 |
55 | 3 | 6 | 10 | 16 | 23 |
60 | 2 | 5 | 9 | 15 | 21 |
65 | 2 | 5 | 9 | 13 | 19 |
70 | 2 | 4 | 8 | 12 | 17 |
75 | 2 | 4 | 7 | 11 | 15 |
80 | 2 | 3 | 6 | 10 | 14 |
85 | 1 | 3 | 6 | 9 | 12 |
90 | 1 | 3 | 5 | 8 | 11 |
How many sets and reps of Incline Dumbbell Curl should I do?
These are the most popular Incline Dumbbell Curl workouts done by female lifters:
3x10 21%
3x12 16%
3x8 11%
4x12 6%
4x10 6%
4x8 5%
3x15 5%
2x10 3%
2x12 3%
4x15 2%
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 21% | 71 |
2 | 3 | 12 | 16% | 56 |
3 | 3 | 8 | 11% | 37 |
4 | 4 | 12 | 6% | 22 |
4 | 4 | 10 | 6% | 22 |
6 | 4 | 8 | 5% | 17 |
7 | 3 | 15 | 5% | 16 |
8 | 2 | 10 | 3% | 11 |
9 | 2 | 12 | 3% | 10 |
10 | 4 | 15 | 2% | 8 |
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What do the strength standards mean?
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
---|---|
Novice | Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. |
Intermediate | Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. |
Advanced | Stronger than 80% of lifters. An advanced lifter has progressed for over five years. |
Elite | Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports. |
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Other Languages
- Incline Dumbbell Curl (EN)
- Curls auf der Schrägbank mit Kurzhantel (DE)
- Curl con mancuernas en banco inclinado (ES)
- Curl incliné avec haltères (FR)
- Uginanie przedramion z hantlami na ławce dodatniej (PL)
- Rosca com halteres inclinada (PT)
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