Zottman Curl

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

Log Zottman Curl

Average weight: Intermediate

Reference for an intermediate lifter.

Men 21 kg

Women 13 kg

Zottman Curl: Average weight [1RM]

Level
Beginner	3 kg	4 kg
Novice	9 kg	8 kg
Intermediate	21 kg	13 kg
Advanced	36 kg	20 kg
Elite	55 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.

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	5	13	25	40
55	1	6	14	27	43
60	1	6	16	29	45
65	2	7	17	31	48
70	2	8	18	33	50
75	3	9	20	34	52
80	3	10	21	36	54
85	4	11	22	38	56
90	4	12	23	39	58
95	5	12	24	41	60
100	5	13	26	42	61
105	6	14	27	43	63
110	6	15	28	45	65
115	7	16	29	46	66
120	7	16	30	47	68
125	8	17	31	48	69
130	8	18	32	50	71
135	9	18	33	51	72
140	9	19	33	52	73

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	8	17	31	47
20	3	9	20	35	53
25	3	9	21	36	55
30	3	9	21	36	55
35	3	9	21	36	55
40	3	9	21	36	55
45	3	9	19	34	52
50	2	8	18	32	49
55	2	8	17	30	45
60	2	7	15	27	41
65	2	6	14	24	37
70	2	6	12	22	33
75	2	5	11	20	30
80	1	5	10	18	27
85	1	4	9	16	24
90	1	4	8	14	22

Women by bodyweight (kg) [1RM]

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

Women by age [1RM]

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

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 Zottman 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%

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Arms / Dumbbell

Exercise Library

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	5	13	25	40
55	1	6	14	27	43
60	1	6	16	29	45
65	2	7	17	31	48
70	2	8	18	33	50
75	3	9	20	34	52
80	3	10	21	36	54
85	4	11	22	38	56
90	4	12	23	39	58
95	5	12	24	41	60
100	5	13	26	42	61
105	6	14	27	43	63
110	6	15	28	45	65
115	7	16	29	46	66
120	7	16	30	47	68
125	8	17	31	48	69
130	8	18	32	50	71
135	9	18	33	51	72
140	9	19	33	52	73

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	8	17	31	47
20	3	9	20	35	53
25	3	9	21	36	55
30	3	9	21	36	55
35	3	9	21	36	55
40	3	9	21	36	55
45	3	9	19	34	52
50	2	8	18	32	49
55	2	8	17	30	45
60	2	7	15	27	41
65	2	6	14	24	37
70	2	6	12	22	33
75	2	5	11	20	30
80	1	5	10	18	27
85	1	4	9	16	24
90	1	4	8	14	22

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	5	13	25	40
55	1	6	14	27	43
60	1	6	16	29	45
65	2	7	17	31	48
70	2	8	18	33	50
75	3	9	20	34	52
80	3	10	21	36	54
85	4	11	22	38	56
90	4	12	23	39	58
95	5	12	24	41	60
100	5	13	26	42	61
105	6	14	27	43	63
110	6	15	28	45	65
115	7	16	29	46	66
120	7	16	30	47	68
125	8	17	31	48	69
130	8	18	32	50	71
135	9	18	33	51	72
140	9	19	33	52	73

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	8	17	31	47
20	3	9	20	35	53
25	3	9	21	36	55
30	3	9	21	36	55
35	3	9	21	36	55
40	3	9	21	36	55
45	3	9	19	34	52
50	2	8	18	32	49
55	2	8	17	30	45
60	2	7	15	27	41
65	2	6	14	24	37
70	2	6	12	22	33
75	2	5	11	20	30
80	1	5	10	18	27
85	1	4	9	16	24
90	1	4	8	14	22

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	1	5	13	25	40
55	1	6	14	27	43
60	1	6	16	29	45
65	2	7	17	31	48
70	2	8	18	33	50
75	3	9	20	34	52
80	3	10	21	36	54
85	4	11	22	38	56
90	4	12	23	39	58
95	5	12	24	41	60
100	5	13	26	42	61
105	6	14	27	43	63
110	6	15	28	45	65
115	7	16	29	46	66
120	7	16	30	47	68
125	8	17	31	48	69
130	8	18	32	50	71
135	9	18	33	51	72
140	9	19	33	52	73

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	2	8	17	31	47
20	3	9	20	35	53
25	3	9	21	36	55
30	3	9	21	36	55
35	3	9	21	36	55
40	3	9	21	36	55
45	3	9	19	34	52
50	2	8	18	32	49
55	2	8	17	30	45
60	2	7	15	27	41
65	2	6	14	24	37
70	2	6	12	22	33
75	2	5	11	20	30
80	1	5	10	18	27
85	1	4	9	16	24
90	1	4	8	14	22

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