One-Arm Dumbbell Preacher Curl

One-Arm Dumbbell Preacher 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

One-Arm Dumbbell Preacher Curl: Average weight [1RM]

Level
Beginner	6 kg	4 kg
Novice	13 kg	8 kg
Intermediate	23 kg	13 kg
Advanced	36 kg	20 kg
Elite	51 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.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	2	7	15	25	37
55	3	8	16	27	40
60	4	9	18	29	42
65	4	10	19	31	45
70	5	11	21	33	47
75	6	12	22	34	49
80	6	13	23	36	51
85	7	14	25	37	52
90	8	15	26	39	54
95	8	16	27	40	56
100	9	17	28	42	57
105	10	18	29	43	59
110	10	19	30	44	61
115	11	20	31	46	62
120	11	20	32	47	63
125	12	21	33	48	65
130	13	22	34	49	66
135	13	23	35	50	67
140	14	23	36	51	69

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	11	19	30	43
20	5	12	22	35	50
25	6	13	23	36	51
30	6	13	23	36	51
35	6	13	23	36	51
40	6	13	23	36	51
45	5	12	21	34	48
50	5	11	20	32	45
55	5	10	19	29	42
60	4	9	17	27	38
65	4	8	15	24	35
70	3	8	14	22	31
75	3	7	12	19	28
80	3	6	11	17	25
85	2	5	10	16	22
90	2	5	9	14	20

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	5	9	15	22
45	2	6	10	16	23
50	3	6	11	17	25
55	3	7	12	18	26
60	4	7	13	19	27
65	4	8	13	20	28
70	4	8	14	21	29
75	5	9	15	22	30
80	5	9	15	23	31
85	5	10	16	23	32
90	6	10	16	24	32
95	6	11	17	25	33
100	6	11	17	25	34
105	7	12	18	26	35
110	7	12	18	26	35
115	7	12	19	27	36
120	8	13	19	27	37

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	7	11	17	24
20	4	7	13	20	28
25	4	8	13	20	28
30	4	8	13	20	28
35	4	8	13	20	28
40	4	8	13	20	28
45	4	7	13	19	27
50	3	7	12	18	25
55	3	6	11	17	23
60	3	6	10	15	21
65	3	5	9	14	19
70	2	5	8	12	17
75	2	4	7	11	16
80	2	4	6	10	14
85	2	3	6	9	12
90	1	3	5	8	11

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	2	7	15	25	37
55	3	8	16	27	40
60	4	9	18	29	42
65	4	10	19	31	45
70	5	11	21	33	47
75	6	12	22	34	49
80	6	13	23	36	51
85	7	14	25	37	52
90	8	15	26	39	54
95	8	16	27	40	56
100	9	17	28	42	57
105	10	18	29	43	59
110	10	19	30	44	61
115	11	20	31	46	62
120	11	20	32	47	63
125	12	21	33	48	65
130	13	22	34	49	66
135	13	23	35	50	67
140	14	23	36	51	69

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	11	19	30	43
20	5	12	22	35	50
25	6	13	23	36	51
30	6	13	23	36	51
35	6	13	23	36	51
40	6	13	23	36	51
45	5	12	21	34	48
50	5	11	20	32	45
55	5	10	19	29	42
60	4	9	17	27	38
65	4	8	15	24	35
70	3	8	14	22	31
75	3	7	12	19	28
80	3	6	11	17	25
85	2	5	10	16	22
90	2	5	9	14	20

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	5	9	15	22
45	2	6	10	16	23
50	3	6	11	17	25
55	3	7	12	18	26
60	4	7	13	19	27
65	4	8	13	20	28
70	4	8	14	21	29
75	5	9	15	22	30
80	5	9	15	23	31
85	5	10	16	23	32
90	6	10	16	24	32
95	6	11	17	25	33
100	6	11	17	25	34
105	7	12	18	26	35
110	7	12	18	26	35
115	7	12	19	27	36
120	8	13	19	27	37

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	7	11	17	24
20	4	7	13	20	28
25	4	8	13	20	28
30	4	8	13	20	28
35	4	8	13	20	28
40	4	8	13	20	28
45	4	7	13	19	27
50	3	7	12	18	25
55	3	6	11	17	23
60	3	6	10	15	21
65	3	5	9	14	19
70	2	5	8	12	17
75	2	4	7	11	16
80	2	4	6	10	14
85	2	3	6	9	12
90	1	3	5	8	11

One-Arm Dumbbell Preacher Curl

Average weight: Intermediate

One-Arm Dumbbell Preacher Curl: Average weight [1RM]

One-Arm Dumbbell Preacher 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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Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	2	7	15	25	37
55	3	8	16	27	40
60	4	9	18	29	42
65	4	10	19	31	45
70	5	11	21	33	47
75	6	12	22	34	49
80	6	13	23	36	51
85	7	14	25	37	52
90	8	15	26	39	54
95	8	16	27	40	56
100	9	17	28	42	57
105	10	18	29	43	59
110	10	19	30	44	61
115	11	20	31	46	62
120	11	20	32	47	63
125	12	21	33	48	65
130	13	22	34	49	66
135	13	23	35	50	67
140	14	23	36	51	69

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	11	19	30	43
20	5	12	22	35	50
25	6	13	23	36	51
30	6	13	23	36	51
35	6	13	23	36	51
40	6	13	23	36	51
45	5	12	21	34	48
50	5	11	20	32	45
55	5	10	19	29	42
60	4	9	17	27	38
65	4	8	15	24	35
70	3	8	14	22	31
75	3	7	12	19	28
80	3	6	11	17	25
85	2	5	10	16	22
90	2	5	9	14	20

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	5	9	15	22
45	2	6	10	16	23
50	3	6	11	17	25
55	3	7	12	18	26
60	4	7	13	19	27
65	4	8	13	20	28
70	4	8	14	21	29
75	5	9	15	22	30
80	5	9	15	23	31
85	5	10	16	23	32
90	6	10	16	24	32
95	6	11	17	25	33
100	6	11	17	25	34
105	7	12	18	26	35
110	7	12	18	26	35
115	7	12	19	27	36
120	8	13	19	27	37

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	7	11	17	24
20	4	7	13	20	28
25	4	8	13	20	28
30	4	8	13	20	28
35	4	8	13	20	28
40	4	8	13	20	28
45	4	7	13	19	27
50	3	7	12	18	25
55	3	6	11	17	23
60	3	6	10	15	21
65	3	5	9	14	19
70	2	5	8	12	17
75	2	4	7	11	16
80	2	4	6	10	14
85	2	3	6	9	12
90	1	3	5	8	11