Dumbbell Wrist Curl

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

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 62 lb

Women 28 lb

Dumbbell Wrist Curl: Average weight [1RM]

Level
Beginner	8 lb	7 lb
Novice	28 lb	15 lb
Intermediate	62 lb	28 lb
Advanced	108 lb	42 lb
Elite	164 lb	59 lb

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
110	2	14	39	75	122
120	3	17	43	81	129
130	4	19	47	86	136
140	5	22	50	92	142
150	6	24	54	97	148
160	8	26	58	101	154
170	9	29	61	106	160
180	10	31	65	110	165
190	12	33	68	115	170
200	13	36	71	119	176
210	14	38	74	123	180
220	16	40	77	127	185
230	17	42	80	130	190
240	18	44	83	134	194
250	20	46	86	137	198
260	21	48	88	141	202
270	22	50	91	144	206
280	24	52	94	148	210
290	25	54	96	151	214
300	26	56	99	154	218
310	27	58	101	157	221

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	24	52	92	140
20	8	27	60	105	160
25	8	28	62	108	164
30	8	28	62	108	164
35	8	28	62	108	164
40	8	28	62	108	164
45	8	27	58	102	156
50	7	25	55	96	146
55	7	23	51	89	135
60	6	21	46	81	123
65	6	19	42	73	112
70	5	17	37	66	100
75	4	15	34	59	90
80	4	14	30	53	80
85	4	12	27	47	72
90	3	11	24	42	65

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	9	17	29	43
100	4	10	19	31	46
110	5	12	21	34	49
120	6	13	23	36	51
130	7	14	25	38	54
140	8	16	27	40	56
150	9	17	28	42	59
160	10	18	30	44	61
170	11	19	31	46	63
180	11	20	33	48	65
190	12	22	34	50	67
200	13	23	35	51	69
210	14	24	37	53	71
220	15	25	38	54	72
230	15	26	39	56	74
240	16	27	40	57	76
250	17	28	42	59	77
260	18	29	43	60	79

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	13	23	35	50
20	7	15	26	41	57
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	15	26	39	56
50	7	14	24	37	52
55	6	13	22	34	48
60	6	12	20	31	44
65	5	11	18	28	40
70	5	9	16	25	36
75	4	8	15	23	32
80	4	8	13	20	29
85	3	7	12	18	26
90	3	6	11	16	23

Group	Muscles
Primary muscles	Forearm flexors
Secondary muscles	Forearm extensors
Stabilizers	External obliques
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
110	2	14	39	75	122
120	3	17	43	81	129
130	4	19	47	86	136
140	5	22	50	92	142
150	6	24	54	97	148
160	8	26	58	101	154
170	9	29	61	106	160
180	10	31	65	110	165
190	12	33	68	115	170
200	13	36	71	119	176
210	14	38	74	123	180
220	16	40	77	127	185
230	17	42	80	130	190
240	18	44	83	134	194
250	20	46	86	137	198
260	21	48	88	141	202
270	22	50	91	144	206
280	24	52	94	148	210
290	25	54	96	151	214
300	26	56	99	154	218
310	27	58	101	157	221

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	24	52	92	140
20	8	27	60	105	160
25	8	28	62	108	164
30	8	28	62	108	164
35	8	28	62	108	164
40	8	28	62	108	164
45	8	27	58	102	156
50	7	25	55	96	146
55	7	23	51	89	135
60	6	21	46	81	123
65	6	19	42	73	112
70	5	17	37	66	100
75	4	15	34	59	90
80	4	14	30	53	80
85	4	12	27	47	72
90	3	11	24	42	65

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	9	17	29	43
100	4	10	19	31	46
110	5	12	21	34	49
120	6	13	23	36	51
130	7	14	25	38	54
140	8	16	27	40	56
150	9	17	28	42	59
160	10	18	30	44	61
170	11	19	31	46	63
180	11	20	33	48	65
190	12	22	34	50	67
200	13	23	35	51	69
210	14	24	37	53	71
220	15	25	38	54	72
230	15	26	39	56	74
240	16	27	40	57	76
250	17	28	42	59	77
260	18	29	43	60	79

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	13	23	35	50
20	7	15	26	41	57
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	15	26	39	56
50	7	14	24	37	52
55	6	13	22	34	48
60	6	12	20	31	44
65	5	11	18	28	40
70	5	9	16	25	36
75	4	8	15	23	32
80	4	8	13	20	29
85	3	7	12	18	26
90	3	6	11	16	23

Dumbbell Wrist Curl

Average weight: Intermediate

Dumbbell Wrist Curl: Average weight [1RM]

Dumbbell Wrist Curl: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

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Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	2	14	39	75	122
120	3	17	43	81	129
130	4	19	47	86	136
140	5	22	50	92	142
150	6	24	54	97	148
160	8	26	58	101	154
170	9	29	61	106	160
180	10	31	65	110	165
190	12	33	68	115	170
200	13	36	71	119	176
210	14	38	74	123	180
220	16	40	77	127	185
230	17	42	80	130	190
240	18	44	83	134	194
250	20	46	86	137	198
260	21	48	88	141	202
270	22	50	91	144	206
280	24	52	94	148	210
290	25	54	96	151	214
300	26	56	99	154	218
310	27	58	101	157	221

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	24	52	92	140
20	8	27	60	105	160
25	8	28	62	108	164
30	8	28	62	108	164
35	8	28	62	108	164
40	8	28	62	108	164
45	8	27	58	102	156
50	7	25	55	96	146
55	7	23	51	89	135
60	6	21	46	81	123
65	6	19	42	73	112
70	5	17	37	66	100
75	4	15	34	59	90
80	4	14	30	53	80
85	4	12	27	47	72
90	3	11	24	42	65

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	9	17	29	43
100	4	10	19	31	46
110	5	12	21	34	49
120	6	13	23	36	51
130	7	14	25	38	54
140	8	16	27	40	56
150	9	17	28	42	59
160	10	18	30	44	61
170	11	19	31	46	63
180	11	20	33	48	65
190	12	22	34	50	67
200	13	23	35	51	69
210	14	24	37	53	71
220	15	25	38	54	72
230	15	26	39	56	74
240	16	27	40	57	76
250	17	28	42	59	77
260	18	29	43	60	79

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	13	23	35	50
20	7	15	26	41	57
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	15	26	39	56
50	7	14	24	37	52
55	6	13	22	34	48
60	6	12	20	31	44
65	5	11	18	28	40
70	5	9	16	25	36
75	4	8	15	23	32
80	4	8	13	20	29
85	3	7	12	18	26
90	3	6	11	16	23