Wrist Curl

Wrist Curl shows average weight and strength standards as a reference for arms. Primary muscles: Forearm flexors.

Log Wrist Curl

Average weight: Intermediate

Reference for an intermediate lifter.

Men 52 kg

Women 34 kg

Wrist Curl: Average weight [1RM]

Level
Beginner	4 kg	0 kg
Novice	21 kg	10 kg
Intermediate	52 kg	34 kg
Advanced	96 kg	71 kg
Elite	152 kg	120 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	0	8	28	61	105
55	1	10	33	68	114
60	1	13	37	74	122
65	2	15	41	80	130
70	3	18	46	86	137
75	4	20	50	92	144
80	6	23	54	97	151
85	7	26	58	103	158
90	8	28	62	108	164
95	10	31	65	113	170
100	11	33	69	118	176
105	13	36	73	122	182
110	14	38	76	127	187
115	16	41	79	131	192
120	17	43	83	135	198
125	19	45	86	140	203
130	20	48	89	144	207
135	22	50	92	148	212
140	23	52	95	151	217

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	18	44	82	129
20	4	20	50	94	148
25	4	21	52	96	152
30	4	21	52	96	152
35	4	21	52	96	152
40	4	21	52	96	152
45	4	20	49	91	144
50	4	18	46	86	135
55	3	17	42	79	125
60	3	15	39	72	114
65	3	14	35	65	103
70	2	13	31	59	93
75	2	11	28	52	83
80	2	10	25	47	74
85	2	9	23	42	66
90	2	8	20	38	60

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	2	13	37	71
45	1	3	17	43	80
50	0	4	21	50	89
55	0	6	25	56	97
60	0	8	29	61	104
65	1	10	32	67	111
70	1	12	36	72	118
75	2	15	40	77	125
80	3	17	43	82	131
85	4	19	47	87	137
90	5	21	50	92	143
95	6	24	54	96	149
100	7	26	57	101	154
105	9	28	60	105	159
110	10	30	64	109	165
115	11	32	67	113	169
120	12	34	70	117	174

Women by age [1RM]

Age	Novice	Intermediate	Advanced	Elite
15	9	29	61	102
20	10	33	69	117
25	10	34	71	120
30	10	34	71	120
35	10	34	71	120
40	10	34	71	120
45	10	32	68	114
50	9	30	63	107
55	8	28	59	99
60	8	25	54	90
65	7	23	48	82
70	6	21	43	73
75	5	18	39	65
80	5	16	35	59
85	4	15	31	52
90	4	13	28	47

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 Wrist 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

Dumbbell Reverse Wrist Curl

Arms / Dumbbell

Dumbbell Reverse Curl

Dumbbell Concentration Curl

Arms / Dumbbell

Exercise Library

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	0	8	28	61	105
55	1	10	33	68	114
60	1	13	37	74	122
65	2	15	41	80	130
70	3	18	46	86	137
75	4	20	50	92	144
80	6	23	54	97	151
85	7	26	58	103	158
90	8	28	62	108	164
95	10	31	65	113	170
100	11	33	69	118	176
105	13	36	73	122	182
110	14	38	76	127	187
115	16	41	79	131	192
120	17	43	83	135	198
125	19	45	86	140	203
130	20	48	89	144	207
135	22	50	92	148	212
140	23	52	95	151	217

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	18	44	82	129
20	4	20	50	94	148
25	4	21	52	96	152
30	4	21	52	96	152
35	4	21	52	96	152
40	4	21	52	96	152
45	4	20	49	91	144
50	4	18	46	86	135
55	3	17	42	79	125
60	3	15	39	72	114
65	3	14	35	65	103
70	2	13	31	59	93
75	2	11	28	52	83
80	2	10	25	47	74
85	2	9	23	42	66
90	2	8	20	38	60

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	2	13	37	71
45	1	3	17	43	80
50	0	4	21	50	89
55	0	6	25	56	97
60	0	8	29	61	104
65	1	10	32	67	111
70	1	12	36	72	118
75	2	15	40	77	125
80	3	17	43	82	131
85	4	19	47	87	137
90	5	21	50	92	143
95	6	24	54	96	149
100	7	26	57	101	154
105	9	28	60	105	159
110	10	30	64	109	165
115	11	32	67	113	169
120	12	34	70	117	174

Age	Novice	Intermediate	Advanced	Elite
15	9	29	61	102
20	10	33	69	117
25	10	34	71	120
30	10	34	71	120
35	10	34	71	120
40	10	34	71	120
45	10	32	68	114
50	9	30	63	107
55	8	28	59	99
60	8	25	54	90
65	7	23	48	82
70	6	21	43	73
75	5	18	39	65
80	5	16	35	59
85	4	15	31	52
90	4	13	28	47

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	0	8	28	61	105
55	1	10	33	68	114
60	1	13	37	74	122
65	2	15	41	80	130
70	3	18	46	86	137
75	4	20	50	92	144
80	6	23	54	97	151
85	7	26	58	103	158
90	8	28	62	108	164
95	10	31	65	113	170
100	11	33	69	118	176
105	13	36	73	122	182
110	14	38	76	127	187
115	16	41	79	131	192
120	17	43	83	135	198
125	19	45	86	140	203
130	20	48	89	144	207
135	22	50	92	148	212
140	23	52	95	151	217

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	18	44	82	129
20	4	20	50	94	148
25	4	21	52	96	152
30	4	21	52	96	152
35	4	21	52	96	152
40	4	21	52	96	152
45	4	20	49	91	144
50	4	18	46	86	135
55	3	17	42	79	125
60	3	15	39	72	114
65	3	14	35	65	103
70	2	13	31	59	93
75	2	11	28	52	83
80	2	10	25	47	74
85	2	9	23	42	66
90	2	8	20	38	60

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	2	13	37	71
45	1	3	17	43	80
50	0	4	21	50	89
55	0	6	25	56	97
60	0	8	29	61	104
65	1	10	32	67	111
70	1	12	36	72	118
75	2	15	40	77	125
80	3	17	43	82	131
85	4	19	47	87	137
90	5	21	50	92	143
95	6	24	54	96	149
100	7	26	57	101	154
105	9	28	60	105	159
110	10	30	64	109	165
115	11	32	67	113	169
120	12	34	70	117	174

Age	Novice	Intermediate	Advanced	Elite
15	9	29	61	102
20	10	33	69	117
25	10	34	71	120
30	10	34	71	120
35	10	34	71	120
40	10	34	71	120
45	10	32	68	114
50	9	30	63	107
55	8	28	59	99
60	8	25	54	90
65	7	23	48	82
70	6	21	43	73
75	5	18	39	65
80	5	16	35	59
85	4	15	31	52
90	4	13	28	47

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	0	8	28	61	105
55	1	10	33	68	114
60	1	13	37	74	122
65	2	15	41	80	130
70	3	18	46	86	137
75	4	20	50	92	144
80	6	23	54	97	151
85	7	26	58	103	158
90	8	28	62	108	164
95	10	31	65	113	170
100	11	33	69	118	176
105	13	36	73	122	182
110	14	38	76	127	187
115	16	41	79	131	192
120	17	43	83	135	198
125	19	45	86	140	203
130	20	48	89	144	207
135	22	50	92	148	212
140	23	52	95	151	217

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	3	18	44	82	129
20	4	20	50	94	148
25	4	21	52	96	152
30	4	21	52	96	152
35	4	21	52	96	152
40	4	21	52	96	152
45	4	20	49	91	144
50	4	18	46	86	135
55	3	17	42	79	125
60	3	15	39	72	114
65	3	14	35	65	103
70	2	13	31	59	93
75	2	11	28	52	83
80	2	10	25	47	74
85	2	9	23	42	66
90	2	8	20	38	60

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	2	2	13	37	71
45	1	3	17	43	80
50	0	4	21	50	89
55	0	6	25	56	97
60	0	8	29	61	104
65	1	10	32	67	111
70	1	12	36	72	118
75	2	15	40	77	125
80	3	17	43	82	131
85	4	19	47	87	137
90	5	21	50	92	143
95	6	24	54	96	149
100	7	26	57	101	154
105	9	28	60	105	159
110	10	30	64	109	165
115	11	32	67	113	169
120	12	34	70	117	174

Age	Novice	Intermediate	Advanced	Elite
15	9	29	61	102
20	10	33	69	117
25	10	34	71	120
30	10	34	71	120
35	10	34	71	120
40	10	34	71	120
45	10	32	68	114
50	9	30	63	107
55	8	28	59	99
60	8	25	54	90
65	7	23	48	82
70	6	21	43	73
75	5	18	39	65
80	5	16	35	59
85	4	15	31	52
90	4	13	28	47