Hammer Curl

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

Log Hammer Curl

Average weight: Intermediate

Reference for an intermediate lifter.

Men 51 lb

Women 29 lb

Hammer Curl: Average weight [1RM]

Level
Beginner	18 lb	10 lb
Novice	32 lb	18 lb
Intermediate	51 lb	29 lb
Advanced	75 lb	42 lb
Elite	102 lb	57 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.

Men by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	8	17	30	48	68
120	10	20	34	52	73
130	12	23	38	57	78
140	14	25	41	61	83
150	16	28	45	65	88
160	18	31	48	69	92
170	20	33	51	73	97
180	22	36	54	76	101
190	24	38	57	80	105
200	25	41	60	83	109
210	27	43	63	87	113
220	29	45	66	90	117
230	31	47	68	93	120
240	33	50	71	96	124
250	35	52	74	99	127
260	36	54	76	102	131
270	38	56	79	105	134
280	40	58	81	108	137
290	41	60	83	110	140
300	43	62	86	113	143
310	45	64	88	116	146

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	15	27	44	64	87
20	17	31	50	73	99
25	18	32	51	75	102
30	18	32	51	75	102
35	18	32	51	75	102
40	18	32	51	75	102
45	17	30	49	71	97
50	16	29	46	67	91
55	15	26	42	62	84
60	13	24	39	56	77
65	12	22	35	51	69
70	11	20	31	46	62
75	10	17	28	41	56
80	9	16	25	37	50
85	8	14	22	33	45
90	7	13	20	30	40

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	6	12	20	31	44
100	7	13	22	34	47
110	8	14	24	36	49
120	9	16	25	38	51
130	9	17	27	39	53
140	10	18	28	41	55
150	11	19	30	43	57
160	12	20	31	44	59
170	13	21	32	46	61
180	13	22	33	47	62
190	14	23	35	49	64
200	15	24	36	50	66
210	16	25	37	51	67
220	16	26	38	52	68
230	17	27	39	54	70
240	18	27	40	55	71
250	18	28	41	56	72
260	19	29	42	57	74

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	15	24	36	49
20	10	17	28	41	56
25	10	18	29	42	57
30	10	18	29	42	57
35	10	18	29	42	57
40	10	18	29	42	57
45	9	17	27	40	54
50	9	16	26	38	51
55	8	15	24	35	47
60	7	13	22	32	43
65	7	12	20	29	39
70	6	11	18	26	35
75	5	10	16	23	31
80	5	9	14	21	28
85	4	8	13	18	25
90	4	7	11	17	23

Note: A standard gym barbell usually weighs 44 lb.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Hammer 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 Concentration Curl

Arms / Dumbbell

Incline Dumbbell Curl

One-Arm Cable Biceps Curl

Arms / Cable

One-Arm Dumbbell Preacher Curl

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	8	17	30	48	68
120	10	20	34	52	73
130	12	23	38	57	78
140	14	25	41	61	83
150	16	28	45	65	88
160	18	31	48	69	92
170	20	33	51	73	97
180	22	36	54	76	101
190	24	38	57	80	105
200	25	41	60	83	109
210	27	43	63	87	113
220	29	45	66	90	117
230	31	47	68	93	120
240	33	50	71	96	124
250	35	52	74	99	127
260	36	54	76	102	131
270	38	56	79	105	134
280	40	58	81	108	137
290	41	60	83	110	140
300	43	62	86	113	143
310	45	64	88	116	146

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	15	27	44	64	87
20	17	31	50	73	99
25	18	32	51	75	102
30	18	32	51	75	102
35	18	32	51	75	102
40	18	32	51	75	102
45	17	30	49	71	97
50	16	29	46	67	91
55	15	26	42	62	84
60	13	24	39	56	77
65	12	22	35	51	69
70	11	20	31	46	62
75	10	17	28	41	56
80	9	16	25	37	50
85	8	14	22	33	45
90	7	13	20	30	40

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	6	12	20	31	44
100	7	13	22	34	47
110	8	14	24	36	49
120	9	16	25	38	51
130	9	17	27	39	53
140	10	18	28	41	55
150	11	19	30	43	57
160	12	20	31	44	59
170	13	21	32	46	61
180	13	22	33	47	62
190	14	23	35	49	64
200	15	24	36	50	66
210	16	25	37	51	67
220	16	26	38	52	68
230	17	27	39	54	70
240	18	27	40	55	71
250	18	28	41	56	72
260	19	29	42	57	74

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	15	24	36	49
20	10	17	28	41	56
25	10	18	29	42	57
30	10	18	29	42	57
35	10	18	29	42	57
40	10	18	29	42	57
45	9	17	27	40	54
50	9	16	26	38	51
55	8	15	24	35	47
60	7	13	22	32	43
65	7	12	20	29	39
70	6	11	18	26	35
75	5	10	16	23	31
80	5	9	14	21	28
85	4	8	13	18	25
90	4	7	11	17	23

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	8	17	30	48	68
120	10	20	34	52	73
130	12	23	38	57	78
140	14	25	41	61	83
150	16	28	45	65	88
160	18	31	48	69	92
170	20	33	51	73	97
180	22	36	54	76	101
190	24	38	57	80	105
200	25	41	60	83	109
210	27	43	63	87	113
220	29	45	66	90	117
230	31	47	68	93	120
240	33	50	71	96	124
250	35	52	74	99	127
260	36	54	76	102	131
270	38	56	79	105	134
280	40	58	81	108	137
290	41	60	83	110	140
300	43	62	86	113	143
310	45	64	88	116	146

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	15	27	44	64	87
20	17	31	50	73	99
25	18	32	51	75	102
30	18	32	51	75	102
35	18	32	51	75	102
40	18	32	51	75	102
45	17	30	49	71	97
50	16	29	46	67	91
55	15	26	42	62	84
60	13	24	39	56	77
65	12	22	35	51	69
70	11	20	31	46	62
75	10	17	28	41	56
80	9	16	25	37	50
85	8	14	22	33	45
90	7	13	20	30	40

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	6	12	20	31	44
100	7	13	22	34	47
110	8	14	24	36	49
120	9	16	25	38	51
130	9	17	27	39	53
140	10	18	28	41	55
150	11	19	30	43	57
160	12	20	31	44	59
170	13	21	32	46	61
180	13	22	33	47	62
190	14	23	35	49	64
200	15	24	36	50	66
210	16	25	37	51	67
220	16	26	38	52	68
230	17	27	39	54	70
240	18	27	40	55	71
250	18	28	41	56	72
260	19	29	42	57	74

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	15	24	36	49
20	10	17	28	41	56
25	10	18	29	42	57
30	10	18	29	42	57
35	10	18	29	42	57
40	10	18	29	42	57
45	9	17	27	40	54
50	9	16	26	38	51
55	8	15	24	35	47
60	7	13	22	32	43
65	7	12	20	29	39
70	6	11	18	26	35
75	5	10	16	23	31
80	5	9	14	21	28
85	4	8	13	18	25
90	4	7	11	17	23

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	8	17	30	48	68
120	10	20	34	52	73
130	12	23	38	57	78
140	14	25	41	61	83
150	16	28	45	65	88
160	18	31	48	69	92
170	20	33	51	73	97
180	22	36	54	76	101
190	24	38	57	80	105
200	25	41	60	83	109
210	27	43	63	87	113
220	29	45	66	90	117
230	31	47	68	93	120
240	33	50	71	96	124
250	35	52	74	99	127
260	36	54	76	102	131
270	38	56	79	105	134
280	40	58	81	108	137
290	41	60	83	110	140
300	43	62	86	113	143
310	45	64	88	116	146

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	15	27	44	64	87
20	17	31	50	73	99
25	18	32	51	75	102
30	18	32	51	75	102
35	18	32	51	75	102
40	18	32	51	75	102
45	17	30	49	71	97
50	16	29	46	67	91
55	15	26	42	62	84
60	13	24	39	56	77
65	12	22	35	51	69
70	11	20	31	46	62
75	10	17	28	41	56
80	9	16	25	37	50
85	8	14	22	33	45
90	7	13	20	30	40

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	6	12	20	31	44
100	7	13	22	34	47
110	8	14	24	36	49
120	9	16	25	38	51
130	9	17	27	39	53
140	10	18	28	41	55
150	11	19	30	43	57
160	12	20	31	44	59
170	13	21	32	46	61
180	13	22	33	47	62
190	14	23	35	49	64
200	15	24	36	50	66
210	16	25	37	51	67
220	16	26	38	52	68
230	17	27	39	54	70
240	18	27	40	55	71
250	18	28	41	56	72
260	19	29	42	57	74

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	15	24	36	49
20	10	17	28	41	56
25	10	18	29	42	57
30	10	18	29	42	57
35	10	18	29	42	57
40	10	18	29	42	57
45	9	17	27	40	54
50	9	16	26	38	51
55	8	15	24	35	47
60	7	13	22	32	43
65	7	12	20	29	39
70	6	11	18	26	35
75	5	10	16	23	31
80	5	9	14	21	28
85	4	8	13	18	25
90	4	7	11	17	23