Incline Dumbbell Curl

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

Log Incline Dumbbell Curl

Average weight: Intermediate

Reference for an intermediate lifter.

Men 19 kg

Women 13 kg

Incline Dumbbell Curl: Average weight [1RM]

Level
Beginner	6 kg	3 kg
Novice	12 kg	7 kg
Intermediate	19 kg	13 kg
Advanced	29 kg	20 kg
Elite	49 kg	28 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.

Incline Dumbbell Curl: Strength standards (kg)

By bodyweight
By age

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	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

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	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

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	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

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	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

Note: Dumbbell weights in the table are for one dumbbell.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Incline Dumbbell 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

Arms

One-Arm Cable Biceps Curl

Arms / Cable

One-Arm Dumbbell Preacher Curl

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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