Spider Curl

Spider 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 73 lb

Women 52 lb

Spider Curl: Average weight [1RM]

Level
Beginner	14 lb	13 lb
Novice	36 lb	29 lb
Intermediate	73 lb	52 lb
Advanced	122 lb	81 lb
Elite	181 lb	115 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	4	19	46	85	133
120	6	22	51	92	142
130	7	25	56	98	150
140	9	28	60	104	157
150	11	31	65	110	164
160	13	34	69	115	171
170	14	37	73	121	177
180	16	40	77	126	184
190	18	43	81	131	190
200	20	46	85	136	195
210	22	49	89	140	201
220	23	51	92	145	206
230	25	54	96	149	212
240	27	56	99	154	217
250	29	59	102	158	222
260	30	61	106	162	226
270	32	64	109	166	231
280	34	66	112	170	236
290	35	69	115	173	240
300	37	71	118	177	244
310	39	73	121	180	248

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	31	62	104	154
20	13	35	71	119	176
25	13	36	73	122	181
30	13	36	73	122	181
35	13	36	73	122	181
40	13	36	73	122	181
45	12	34	69	116	171
50	12	32	65	108	161
55	11	30	60	100	149
60	10	27	55	92	136
65	9	25	49	83	123
70	8	22	44	74	110
75	7	20	40	66	98
80	6	18	35	59	88
85	6	16	32	53	79
90	5	14	29	48	71

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	20	38	63	92
100	9	22	41	67	97
110	10	24	44	70	101
120	12	26	47	74	105
130	13	28	49	77	109
140	14	30	52	80	112
150	15	31	54	83	116
160	17	33	56	85	119
170	18	35	58	88	122
180	19	36	60	90	125
190	20	38	62	93	128
200	21	39	64	95	130
210	22	40	66	97	133
220	23	42	67	99	135
230	24	43	69	101	138
240	25	44	71	103	140
250	26	46	72	105	142
260	27	47	74	107	144

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	12	25	44	69	98
20	13	29	51	79	112
25	14	29	52	81	115
30	14	29	52	81	115
35	14	29	52	81	115
40	14	29	52	81	115
45	13	28	49	77	109
50	12	26	46	72	102
55	11	24	43	67	95
60	10	22	39	61	86
65	9	20	35	55	78
70	8	18	32	49	70
75	8	16	28	44	63
80	7	14	25	40	56
85	6	13	23	35	50
90	5	12	21	32	45

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	4	19	46	85	133
120	6	22	51	92	142
130	7	25	56	98	150
140	9	28	60	104	157
150	11	31	65	110	164
160	13	34	69	115	171
170	14	37	73	121	177
180	16	40	77	126	184
190	18	43	81	131	190
200	20	46	85	136	195
210	22	49	89	140	201
220	23	51	92	145	206
230	25	54	96	149	212
240	27	56	99	154	217
250	29	59	102	158	222
260	30	61	106	162	226
270	32	64	109	166	231
280	34	66	112	170	236
290	35	69	115	173	240
300	37	71	118	177	244
310	39	73	121	180	248

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	31	62	104	154
20	13	35	71	119	176
25	13	36	73	122	181
30	13	36	73	122	181
35	13	36	73	122	181
40	13	36	73	122	181
45	12	34	69	116	171
50	12	32	65	108	161
55	11	30	60	100	149
60	10	27	55	92	136
65	9	25	49	83	123
70	8	22	44	74	110
75	7	20	40	66	98
80	6	18	35	59	88
85	6	16	32	53	79
90	5	14	29	48	71

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	20	38	63	92
100	9	22	41	67	97
110	10	24	44	70	101
120	12	26	47	74	105
130	13	28	49	77	109
140	14	30	52	80	112
150	15	31	54	83	116
160	17	33	56	85	119
170	18	35	58	88	122
180	19	36	60	90	125
190	20	38	62	93	128
200	21	39	64	95	130
210	22	40	66	97	133
220	23	42	67	99	135
230	24	43	69	101	138
240	25	44	71	103	140
250	26	46	72	105	142
260	27	47	74	107	144

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	12	25	44	69	98
20	13	29	51	79	112
25	14	29	52	81	115
30	14	29	52	81	115
35	14	29	52	81	115
40	14	29	52	81	115
45	13	28	49	77	109
50	12	26	46	72	102
55	11	24	43	67	95
60	10	22	39	61	86
65	9	20	35	55	78
70	8	18	32	49	70
75	8	16	28	44	63
80	7	14	25	40	56
85	6	13	23	35	50
90	5	12	21	32	45

Spider Curl

Average weight: Intermediate

Spider Curl: Average weight [1RM]

Spider 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

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	4	19	46	85	133
120	6	22	51	92	142
130	7	25	56	98	150
140	9	28	60	104	157
150	11	31	65	110	164
160	13	34	69	115	171
170	14	37	73	121	177
180	16	40	77	126	184
190	18	43	81	131	190
200	20	46	85	136	195
210	22	49	89	140	201
220	23	51	92	145	206
230	25	54	96	149	212
240	27	56	99	154	217
250	29	59	102	158	222
260	30	61	106	162	226
270	32	64	109	166	231
280	34	66	112	170	236
290	35	69	115	173	240
300	37	71	118	177	244
310	39	73	121	180	248

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	11	31	62	104	154
20	13	35	71	119	176
25	13	36	73	122	181
30	13	36	73	122	181
35	13	36	73	122	181
40	13	36	73	122	181
45	12	34	69	116	171
50	12	32	65	108	161
55	11	30	60	100	149
60	10	27	55	92	136
65	9	25	49	83	123
70	8	22	44	74	110
75	7	20	40	66	98
80	6	18	35	59	88
85	6	16	32	53	79
90	5	14	29	48	71

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	8	20	38	63	92
100	9	22	41	67	97
110	10	24	44	70	101
120	12	26	47	74	105
130	13	28	49	77	109
140	14	30	52	80	112
150	15	31	54	83	116
160	17	33	56	85	119
170	18	35	58	88	122
180	19	36	60	90	125
190	20	38	62	93	128
200	21	39	64	95	130
210	22	40	66	97	133
220	23	42	67	99	135
230	24	43	69	101	138
240	25	44	71	103	140
250	26	46	72	105	142
260	27	47	74	107	144

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	12	25	44	69	98
20	13	29	51	79	112
25	14	29	52	81	115
30	14	29	52	81	115
35	14	29	52	81	115
40	14	29	52	81	115
45	13	28	49	77	109
50	12	26	46	72	102
55	11	24	43	67	95
60	10	22	39	61	86
65	9	20	35	55	78
70	8	18	32	49	70
75	8	16	28	44	63
80	7	14	25	40	56
85	6	13	23	35	50
90	5	12	21	32	45