Hammer Curl

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

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 23 kg

Women 13 kg

Hammer Curl: Average weight [1RM]

Level
Beginner	8 kg	4 kg
Novice	15 kg	8 kg
Intermediate	23 kg	13 kg
Advanced	34 kg	19 kg
Elite	46 kg	26 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.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	4	8	14	22	31
55	5	9	16	24	33
60	6	11	17	26	36
65	7	12	19	28	38
70	8	13	21	30	41
75	9	15	22	32	43
80	10	16	24	34	45
85	10	17	26	36	47
90	11	18	27	38	49
95	12	19	28	39	51
100	13	21	30	41	53
105	14	22	31	42	55
110	15	23	32	44	57
115	16	24	34	45	58
120	17	25	35	47	60
125	18	26	36	48	61
130	18	27	37	50	63
135	19	28	39	51	65
140	20	29	40	52	66

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	12	20	29	39
20	8	14	23	33	45
25	8	15	23	34	46
30	8	15	23	34	46
35	8	15	23	34	46
40	8	15	23	34	46
45	8	14	22	32	44
50	7	13	21	30	41
55	7	12	19	28	38
60	6	11	17	26	35
65	6	10	16	23	31
70	5	9	14	21	28
75	4	8	13	19	25
80	4	7	11	17	23
85	4	6	10	15	20
90	3	6	9	13	18

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	5	9	14	20
45	3	6	10	15	21
50	3	7	11	16	22
55	4	7	12	17	23
60	4	8	12	18	24
65	5	8	13	19	25
70	5	9	14	20	26
75	6	9	14	20	27
80	6	10	15	21	28
85	6	10	16	22	29
90	7	11	16	23	30
95	7	11	17	23	30
100	7	12	17	24	31
105	8	12	18	24	32
110	8	12	18	25	32
115	8	13	19	26	33
120	9	13	19	26	34

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	7	11	16	22
20	4	8	13	19	25
25	4	8	13	19	26
30	4	8	13	19	26
35	4	8	13	19	26
40	4	8	13	19	26
45	4	8	12	18	25
50	4	7	12	17	23
55	4	7	11	16	21
60	3	6	10	14	20
65	3	6	9	13	18
70	3	5	8	12	16
75	2	4	7	10	14
80	2	4	6	9	13
85	2	4	6	8	11
90	2	3	5	8	10

Group	Muscles
Primary muscles	Biceps brachii
Secondary muscles	None
Stabilizers	Forearm flexors
Grip	Forearm flexors

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%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	4	8	14	22	31
55	5	9	16	24	33
60	6	11	17	26	36
65	7	12	19	28	38
70	8	13	21	30	41
75	9	15	22	32	43
80	10	16	24	34	45
85	10	17	26	36	47
90	11	18	27	38	49
95	12	19	28	39	51
100	13	21	30	41	53
105	14	22	31	42	55
110	15	23	32	44	57
115	16	24	34	45	58
120	17	25	35	47	60
125	18	26	36	48	61
130	18	27	37	50	63
135	19	28	39	51	65
140	20	29	40	52	66

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	12	20	29	39
20	8	14	23	33	45
25	8	15	23	34	46
30	8	15	23	34	46
35	8	15	23	34	46
40	8	15	23	34	46
45	8	14	22	32	44
50	7	13	21	30	41
55	7	12	19	28	38
60	6	11	17	26	35
65	6	10	16	23	31
70	5	9	14	21	28
75	4	8	13	19	25
80	4	7	11	17	23
85	4	6	10	15	20
90	3	6	9	13	18

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	5	9	14	20
45	3	6	10	15	21
50	3	7	11	16	22
55	4	7	12	17	23
60	4	8	12	18	24
65	5	8	13	19	25
70	5	9	14	20	26
75	6	9	14	20	27
80	6	10	15	21	28
85	6	10	16	22	29
90	7	11	16	23	30
95	7	11	17	23	30
100	7	12	17	24	31
105	8	12	18	24	32
110	8	12	18	25	32
115	8	13	19	26	33
120	9	13	19	26	34

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	7	11	16	22
20	4	8	13	19	25
25	4	8	13	19	26
30	4	8	13	19	26
35	4	8	13	19	26
40	4	8	13	19	26
45	4	8	12	18	25
50	4	7	12	17	23
55	4	7	11	16	21
60	3	6	10	14	20
65	3	6	9	13	18
70	3	5	8	12	16
75	2	4	7	10	14
80	2	4	6	9	13
85	2	4	6	8	11
90	2	3	5	8	10

Hammer Curl

Average weight: Intermediate

Hammer Curl: Average weight [1RM]

Hammer Curl: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

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Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	4	8	14	22	31
55	5	9	16	24	33
60	6	11	17	26	36
65	7	12	19	28	38
70	8	13	21	30	41
75	9	15	22	32	43
80	10	16	24	34	45
85	10	17	26	36	47
90	11	18	27	38	49
95	12	19	28	39	51
100	13	21	30	41	53
105	14	22	31	42	55
110	15	23	32	44	57
115	16	24	34	45	58
120	17	25	35	47	60
125	18	26	36	48	61
130	18	27	37	50	63
135	19	28	39	51	65
140	20	29	40	52	66

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	12	20	29	39
20	8	14	23	33	45
25	8	15	23	34	46
30	8	15	23	34	46
35	8	15	23	34	46
40	8	15	23	34	46
45	8	14	22	32	44
50	7	13	21	30	41
55	7	12	19	28	38
60	6	11	17	26	35
65	6	10	16	23	31
70	5	9	14	21	28
75	4	8	13	19	25
80	4	7	11	17	23
85	4	6	10	15	20
90	3	6	9	13	18

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	3	5	9	14	20
45	3	6	10	15	21
50	3	7	11	16	22
55	4	7	12	17	23
60	4	8	12	18	24
65	5	8	13	19	25
70	5	9	14	20	26
75	6	9	14	20	27
80	6	10	15	21	28
85	6	10	16	22	29
90	7	11	16	23	30
95	7	11	17	23	30
100	7	12	17	24	31
105	8	12	18	24	32
110	8	12	18	25	32
115	8	13	19	26	33
120	9	13	19	26	34

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	7	11	16	22
20	4	8	13	19	25
25	4	8	13	19	26
30	4	8	13	19	26
35	4	8	13	19	26
40	4	8	13	19	26
45	4	8	12	18	25
50	4	7	12	17	23
55	4	7	11	16	21
60	3	6	10	14	20
65	3	6	9	13	18
70	3	5	8	12	16
75	2	4	7	10	14
80	2	4	6	9	13
85	2	4	6	8	11
90	2	3	5	8	10