Cheat Curl

Cheat Curl shows average weight and strength standards as a reference for arms. Primary muscles: Biceps brachii.

Log Cheat Curl

Average weight: Intermediate

Reference for an intermediate lifter.

Men 62 kg

Women 24 kg

Cheat Curl: Average weight [1RM]

Level
Beginner	22 kg	7 kg
Novice	39 kg	14 kg
Intermediate	62 kg	24 kg
Advanced	91 kg	38 kg
Elite	123 kg	54 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	10	21	36	56	78
55	12	24	41	62	85
60	15	28	45	67	92
65	18	32	50	73	99
70	20	35	54	78	105
75	23	39	59	83	111
80	26	42	63	88	116
85	28	45	67	93	122
90	31	48	71	98	127
95	34	52	75	102	132
100	36	55	78	106	137
105	38	58	82	111	142
110	41	61	86	115	147
115	43	64	89	119	151
120	46	66	92	123	155
125	48	69	96	126	160
130	50	72	99	130	164
135	52	75	102	134	168
140	55	77	105	137	172

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	19	34	53	77	105
20	22	38	61	88	120
25	22	39	62	91	123
30	22	39	62	91	123
35	22	39	62	91	123
40	22	39	62	91	123
45	21	37	59	86	116
50	20	35	56	81	109
55	18	32	51	75	101
60	17	30	47	68	92
65	15	27	42	62	83
70	14	24	38	55	75
75	12	21	34	49	67
80	11	19	30	44	60
85	10	17	27	40	54
90	9	16	25	36	48

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	6	12	22	34	48
60	6	13	23	36	51
65	7	14	24	38	53
70	8	15	26	39	55
75	8	16	27	41	56
80	9	17	28	42	58
85	10	18	29	44	60
90	10	19	30	45	61
95	11	20	31	46	63
100	12	20	32	47	64
105	12	21	33	49	65
110	13	22	34	50	67
115	13	23	35	51	68
120	14	23	36	52	69

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	12	21	32	46
20	6	13	24	37	52
25	7	14	24	38	54
30	7	14	24	38	54
35	7	14	24	38	54
40	7	14	24	38	54
45	6	13	23	36	51
50	6	12	22	34	48
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	17	26	36
70	4	8	15	23	33
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	17	23
90	3	5	10	15	21

Note: A standard gym barbell usually weighs 20 kg.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Cheat Curl in Shiba

How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

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Arms / Dumbbell

Tricep Extension

Arms / Barbell

Lying Dumbbell Triceps Extension

Arms / Dumbbell

Exercise Library

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	10	21	36	56	78
55	12	24	41	62	85
60	15	28	45	67	92
65	18	32	50	73	99
70	20	35	54	78	105
75	23	39	59	83	111
80	26	42	63	88	116
85	28	45	67	93	122
90	31	48	71	98	127
95	34	52	75	102	132
100	36	55	78	106	137
105	38	58	82	111	142
110	41	61	86	115	147
115	43	64	89	119	151
120	46	66	92	123	155
125	48	69	96	126	160
130	50	72	99	130	164
135	52	75	102	134	168
140	55	77	105	137	172

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	19	34	53	77	105
20	22	38	61	88	120
25	22	39	62	91	123
30	22	39	62	91	123
35	22	39	62	91	123
40	22	39	62	91	123
45	21	37	59	86	116
50	20	35	56	81	109
55	18	32	51	75	101
60	17	30	47	68	92
65	15	27	42	62	83
70	14	24	38	55	75
75	12	21	34	49	67
80	11	19	30	44	60
85	10	17	27	40	54
90	9	16	25	36	48

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	6	12	22	34	48
60	6	13	23	36	51
65	7	14	24	38	53
70	8	15	26	39	55
75	8	16	27	41	56
80	9	17	28	42	58
85	10	18	29	44	60
90	10	19	30	45	61
95	11	20	31	46	63
100	12	20	32	47	64
105	12	21	33	49	65
110	13	22	34	50	67
115	13	23	35	51	68
120	14	23	36	52	69

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	12	21	32	46
20	6	13	24	37	52
25	7	14	24	38	54
30	7	14	24	38	54
35	7	14	24	38	54
40	7	14	24	38	54
45	6	13	23	36	51
50	6	12	22	34	48
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	17	26	36
70	4	8	15	23	33
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	17	23
90	3	5	10	15	21

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	10	21	36	56	78
55	12	24	41	62	85
60	15	28	45	67	92
65	18	32	50	73	99
70	20	35	54	78	105
75	23	39	59	83	111
80	26	42	63	88	116
85	28	45	67	93	122
90	31	48	71	98	127
95	34	52	75	102	132
100	36	55	78	106	137
105	38	58	82	111	142
110	41	61	86	115	147
115	43	64	89	119	151
120	46	66	92	123	155
125	48	69	96	126	160
130	50	72	99	130	164
135	52	75	102	134	168
140	55	77	105	137	172

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	19	34	53	77	105
20	22	38	61	88	120
25	22	39	62	91	123
30	22	39	62	91	123
35	22	39	62	91	123
40	22	39	62	91	123
45	21	37	59	86	116
50	20	35	56	81	109
55	18	32	51	75	101
60	17	30	47	68	92
65	15	27	42	62	83
70	14	24	38	55	75
75	12	21	34	49	67
80	11	19	30	44	60
85	10	17	27	40	54
90	9	16	25	36	48

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	6	12	22	34	48
60	6	13	23	36	51
65	7	14	24	38	53
70	8	15	26	39	55
75	8	16	27	41	56
80	9	17	28	42	58
85	10	18	29	44	60
90	10	19	30	45	61
95	11	20	31	46	63
100	12	20	32	47	64
105	12	21	33	49	65
110	13	22	34	50	67
115	13	23	35	51	68
120	14	23	36	52	69

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	12	21	32	46
20	6	13	24	37	52
25	7	14	24	38	54
30	7	14	24	38	54
35	7	14	24	38	54
40	7	14	24	38	54
45	6	13	23	36	51
50	6	12	22	34	48
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	17	26	36
70	4	8	15	23	33
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	17	23
90	3	5	10	15	21

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	10	21	36	56	78
55	12	24	41	62	85
60	15	28	45	67	92
65	18	32	50	73	99
70	20	35	54	78	105
75	23	39	59	83	111
80	26	42	63	88	116
85	28	45	67	93	122
90	31	48	71	98	127
95	34	52	75	102	132
100	36	55	78	106	137
105	38	58	82	111	142
110	41	61	86	115	147
115	43	64	89	119	151
120	46	66	92	123	155
125	48	69	96	126	160
130	50	72	99	130	164
135	52	75	102	134	168
140	55	77	105	137	172

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	19	34	53	77	105
20	22	38	61	88	120
25	22	39	62	91	123
30	22	39	62	91	123
35	22	39	62	91	123
40	22	39	62	91	123
45	21	37	59	86	116
50	20	35	56	81	109
55	18	32	51	75	101
60	17	30	47	68	92
65	15	27	42	62	83
70	14	24	38	55	75
75	12	21	34	49	67
80	11	19	30	44	60
85	10	17	27	40	54
90	9	16	25	36	48

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	6	12	22	34	48
60	6	13	23	36	51
65	7	14	24	38	53
70	8	15	26	39	55
75	8	16	27	41	56
80	9	17	28	42	58
85	10	18	29	44	60
90	10	19	30	45	61
95	11	20	31	46	63
100	12	20	32	47	64
105	12	21	33	49	65
110	13	22	34	50	67
115	13	23	35	51	68
120	14	23	36	52	69

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	12	21	32	46
20	6	13	24	37	52
25	7	14	24	38	54
30	7	14	24	38	54
35	7	14	24	38	54
40	7	14	24	38	54
45	6	13	23	36	51
50	6	12	22	34	48
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	17	26	36
70	4	8	15	23	33
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	17	23
90	3	5	10	15	21