Incline Hammer Curl

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

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 47 lb

Women 29 lb

Incline Hammer Curl: Average weight [1RM]

Level
Beginner	10 lb	9 lb
Novice	25 lb	18 lb
Intermediate	47 lb	29 lb
Advanced	76 lb	44 lb
Elite	111 lb	60 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	5	16	35	60	90
120	6	18	37	63	93
130	7	19	39	65	97
140	8	21	41	68	100
150	9	22	43	71	103
160	10	24	45	73	106
170	10	25	47	75	109
180	11	26	48	77	111
190	12	27	50	79	114
200	13	29	52	81	116
210	14	30	53	83	119
220	14	31	55	85	121
230	15	32	56	87	123
240	16	33	58	89	125
250	17	34	59	91	127
260	17	35	60	92	129
270	18	36	62	94	131
280	19	37	63	95	133
290	19	38	64	97	134
300	20	39	65	98	136
310	21	40	66	100	138

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	21	40	65	94
20	10	24	46	74	108
25	10	25	47	76	111
30	10	25	47	76	111
35	10	25	47	76	111
40	10	25	47	76	111
45	10	24	45	72	105
50	9	22	42	68	98
55	8	20	39	63	91
60	8	19	35	57	83
65	7	17	32	52	75
70	6	15	29	46	67
75	6	14	26	42	60
80	5	12	23	37	54
85	4	11	21	33	48
90	4	10	19	30	44

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	5	11	21	33	47
100	6	13	23	35	49
110	7	14	24	37	52
120	8	15	26	39	54
130	9	17	27	41	56
140	10	18	29	43	59
150	10	19	30	44	61
160	11	20	32	46	62
170	12	21	33	48	64
180	13	22	34	49	66
190	13	23	35	51	68
200	14	24	36	52	69
210	15	25	38	53	71
220	16	26	39	54	72
230	16	26	40	56	73
240	17	27	41	57	75
250	17	28	42	58	76
260	18	29	43	59	77

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	15	25	37	51
20	9	17	29	43	59
25	9	18	29	44	60
30	9	18	29	44	60
35	9	18	29	44	60
40	9	18	29	44	60
45	9	17	28	42	57
50	8	16	26	39	54
55	8	15	24	36	50
60	7	13	22	33	45
65	6	12	20	30	41
70	6	11	18	27	37
75	5	10	16	24	33
80	5	9	14	21	29
85	4	8	13	19	26
90	4	7	12	17	24

Group	Muscles
Primary muscles	Biceps brachii
Secondary muscles	None
Stabilizers	Forearm flexors
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	5	16	35	60	90
120	6	18	37	63	93
130	7	19	39	65	97
140	8	21	41	68	100
150	9	22	43	71	103
160	10	24	45	73	106
170	10	25	47	75	109
180	11	26	48	77	111
190	12	27	50	79	114
200	13	29	52	81	116
210	14	30	53	83	119
220	14	31	55	85	121
230	15	32	56	87	123
240	16	33	58	89	125
250	17	34	59	91	127
260	17	35	60	92	129
270	18	36	62	94	131
280	19	37	63	95	133
290	19	38	64	97	134
300	20	39	65	98	136
310	21	40	66	100	138

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	21	40	65	94
20	10	24	46	74	108
25	10	25	47	76	111
30	10	25	47	76	111
35	10	25	47	76	111
40	10	25	47	76	111
45	10	24	45	72	105
50	9	22	42	68	98
55	8	20	39	63	91
60	8	19	35	57	83
65	7	17	32	52	75
70	6	15	29	46	67
75	6	14	26	42	60
80	5	12	23	37	54
85	4	11	21	33	48
90	4	10	19	30	44

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	5	11	21	33	47
100	6	13	23	35	49
110	7	14	24	37	52
120	8	15	26	39	54
130	9	17	27	41	56
140	10	18	29	43	59
150	10	19	30	44	61
160	11	20	32	46	62
170	12	21	33	48	64
180	13	22	34	49	66
190	13	23	35	51	68
200	14	24	36	52	69
210	15	25	38	53	71
220	16	26	39	54	72
230	16	26	40	56	73
240	17	27	41	57	75
250	17	28	42	58	76
260	18	29	43	59	77

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	15	25	37	51
20	9	17	29	43	59
25	9	18	29	44	60
30	9	18	29	44	60
35	9	18	29	44	60
40	9	18	29	44	60
45	9	17	28	42	57
50	8	16	26	39	54
55	8	15	24	36	50
60	7	13	22	33	45
65	6	12	20	30	41
70	6	11	18	27	37
75	5	10	16	24	33
80	5	9	14	21	29
85	4	8	13	19	26
90	4	7	12	17	24

Incline Hammer Curl

Average weight: Intermediate

Incline Hammer Curl: Average weight [1RM]

Incline Hammer 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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Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	5	16	35	60	90
120	6	18	37	63	93
130	7	19	39	65	97
140	8	21	41	68	100
150	9	22	43	71	103
160	10	24	45	73	106
170	10	25	47	75	109
180	11	26	48	77	111
190	12	27	50	79	114
200	13	29	52	81	116
210	14	30	53	83	119
220	14	31	55	85	121
230	15	32	56	87	123
240	16	33	58	89	125
250	17	34	59	91	127
260	17	35	60	92	129
270	18	36	62	94	131
280	19	37	63	95	133
290	19	38	64	97	134
300	20	39	65	98	136
310	21	40	66	100	138

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	9	21	40	65	94
20	10	24	46	74	108
25	10	25	47	76	111
30	10	25	47	76	111
35	10	25	47	76	111
40	10	25	47	76	111
45	10	24	45	72	105
50	9	22	42	68	98
55	8	20	39	63	91
60	8	19	35	57	83
65	7	17	32	52	75
70	6	15	29	46	67
75	6	14	26	42	60
80	5	12	23	37	54
85	4	11	21	33	48
90	4	10	19	30	44

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	5	11	21	33	47
100	6	13	23	35	49
110	7	14	24	37	52
120	8	15	26	39	54
130	9	17	27	41	56
140	10	18	29	43	59
150	10	19	30	44	61
160	11	20	32	46	62
170	12	21	33	48	64
180	13	22	34	49	66
190	13	23	35	51	68
200	14	24	36	52	69
210	15	25	38	53	71
220	16	26	39	54	72
230	16	26	40	56	73
240	17	27	41	57	75
250	17	28	42	58	76
260	18	29	43	59	77

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	8	15	25	37	51
20	9	17	29	43	59
25	9	18	29	44	60
30	9	18	29	44	60
35	9	18	29	44	60
40	9	18	29	44	60
45	9	17	28	42	57
50	8	16	26	39	54
55	8	15	24	36	50
60	7	13	22	33	45
65	6	12	20	30	41
70	6	11	18	27	37
75	5	10	16	24	33
80	5	9	14	21	29
85	4	8	13	19	26
90	4	7	12	17	24