Seated Dumbbell Curl

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

Log Seated Dumbbell Curl

Average weight: Intermediate

Reference for an intermediate lifter.

Men 22 kg

Women 13 kg

Seated Dumbbell Curl: Average weight [1RM]

Level
Beginner	8 kg	4 kg
Novice	14 kg	8 kg
Intermediate	22 kg	13 kg
Advanced	33 kg	20 kg
Elite	44 kg	27 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.

Seated Dumbbell Curl: Strength standards (kg)

By bodyweight
By age

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	4	8	15	23	32
55	5	9	16	25	34
60	6	11	18	26	36
65	6	12	19	28	38
70	7	13	20	30	40
75	8	14	22	31	42
80	9	15	23	33	44
85	9	16	24	34	45
90	10	17	25	35	47
95	11	17	26	37	48
100	11	18	27	38	50
105	12	19	28	39	51
110	13	20	29	40	53
115	13	21	30	42	54
120	14	22	31	43	55
125	15	22	32	44	56
130	15	23	33	45	58
135	16	24	34	46	59
140	16	24	35	47	60

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	12	19	28	38
20	7	13	22	32	43
25	8	14	22	33	44
30	8	14	22	33	44
35	8	14	22	33	44
40	8	14	22	33	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	37
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	22
85	3	6	10	14	19
90	3	5	9	13	17

Women by bodyweight (kg) [1RM]

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

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	7	11	17	23
20	4	8	13	19	26
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	12	19	25
50	4	7	12	17	24
55	3	7	11	16	22
60	3	6	10	15	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	15
80	2	4	6	10	13
85	2	3	6	9	12
90	2	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 Seated 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

Triceps Rope Pushdown

Arms

One-Arm Tricep Pushdown

Arms

Dumbbell Triceps Extension

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	4	8	15	23	32
55	5	9	16	25	34
60	6	11	18	26	36
65	6	12	19	28	38
70	7	13	20	30	40
75	8	14	22	31	42
80	9	15	23	33	44
85	9	16	24	34	45
90	10	17	25	35	47
95	11	17	26	37	48
100	11	18	27	38	50
105	12	19	28	39	51
110	13	20	29	40	53
115	13	21	30	42	54
120	14	22	31	43	55
125	15	22	32	44	56
130	15	23	33	45	58
135	16	24	34	46	59
140	16	24	35	47	60

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	12	19	28	38
20	7	13	22	32	43
25	8	14	22	33	44
30	8	14	22	33	44
35	8	14	22	33	44
40	8	14	22	33	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	37
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	22
85	3	6	10	14	19
90	3	5	9	13	17

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

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	7	11	17	23
20	4	8	13	19	26
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	12	19	25
50	4	7	12	17	24
55	3	7	11	16	22
60	3	6	10	15	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	15
80	2	4	6	10	13
85	2	3	6	9	12
90	2	3	5	8	11

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	4	8	15	23	32
55	5	9	16	25	34
60	6	11	18	26	36
65	6	12	19	28	38
70	7	13	20	30	40
75	8	14	22	31	42
80	9	15	23	33	44
85	9	16	24	34	45
90	10	17	25	35	47
95	11	17	26	37	48
100	11	18	27	38	50
105	12	19	28	39	51
110	13	20	29	40	53
115	13	21	30	42	54
120	14	22	31	43	55
125	15	22	32	44	56
130	15	23	33	45	58
135	16	24	34	46	59
140	16	24	35	47	60

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	12	19	28	38
20	7	13	22	32	43
25	8	14	22	33	44
30	8	14	22	33	44
35	8	14	22	33	44
40	8	14	22	33	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	37
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	22
85	3	6	10	14	19
90	3	5	9	13	17

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

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	7	11	17	23
20	4	8	13	19	26
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	12	19	25
50	4	7	12	17	24
55	3	7	11	16	22
60	3	6	10	15	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	15
80	2	4	6	10	13
85	2	3	6	9	12
90	2	3	5	8	11

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	4	8	15	23	32
55	5	9	16	25	34
60	6	11	18	26	36
65	6	12	19	28	38
70	7	13	20	30	40
75	8	14	22	31	42
80	9	15	23	33	44
85	9	16	24	34	45
90	10	17	25	35	47
95	11	17	26	37	48
100	11	18	27	38	50
105	12	19	28	39	51
110	13	20	29	40	53
115	13	21	30	42	54
120	14	22	31	43	55
125	15	22	32	44	56
130	15	23	33	45	58
135	16	24	34	46	59
140	16	24	35	47	60

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	12	19	28	38
20	7	13	22	32	43
25	8	14	22	33	44
30	8	14	22	33	44
35	8	14	22	33	44
40	8	14	22	33	44
45	7	13	21	31	42
50	7	12	20	29	39
55	6	11	18	27	37
60	6	10	17	24	33
65	5	9	15	22	30
70	5	8	14	20	27
75	4	8	12	18	24
80	4	7	11	16	22
85	3	6	10	14	19
90	3	5	9	13	17

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

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	4	7	11	17	23
20	4	8	13	19	26
25	4	8	13	20	27
30	4	8	13	20	27
35	4	8	13	20	27
40	4	8	13	20	27
45	4	8	12	19	25
50	4	7	12	17	24
55	3	7	11	16	22
60	3	6	10	15	20
65	3	5	9	13	18
70	3	5	8	12	16
75	2	4	7	11	15
80	2	4	6	10	13
85	2	3	6	9	12
90	2	3	5	8	11