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 45 lb

Women 29 lb

Zottman Curl: Average weight [1RM]

Level
Beginner	6 lb	8 lb
Novice	21 lb	17 lb
Intermediate	45 lb	29 lb
Advanced	79 lb	45 lb
Elite	120 lb	63 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	1	10	28	55	89
120	2	12	31	59	94
130	3	14	34	63	99
140	4	16	37	67	104
150	5	17	40	70	108
160	6	19	42	74	113
170	7	21	45	77	117
180	8	23	47	81	121
190	8	24	50	84	125
200	9	26	52	87	128
210	10	28	54	90	132
220	11	29	56	92	135
230	12	31	58	95	139
240	13	32	61	98	142
250	14	34	63	100	145
260	15	35	65	103	148
270	16	37	67	105	151
280	17	38	68	108	154
290	18	39	70	110	156
300	19	41	72	112	159
310	20	42	74	115	162

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	18	38	67	103
20	6	20	44	77	117
25	6	21	45	79	120
30	6	21	45	79	120
35	6	21	45	79	120
40	6	21	45	79	120
45	6	20	43	75	114
50	5	18	40	70	107
55	5	17	37	65	99
60	5	16	34	60	91
65	4	14	31	54	82
70	4	13	28	48	73
75	3	11	25	43	66
80	3	10	22	39	59
85	3	9	20	35	53
90	2	8	18	31	47

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25

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 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%

More exercises

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One-Arm Tricep Pushdown

Arms

Dumbbell Triceps Extension

Arms / Dumbbell

Exercise Library

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	1	10	28	55	89
120	2	12	31	59	94
130	3	14	34	63	99
140	4	16	37	67	104
150	5	17	40	70	108
160	6	19	42	74	113
170	7	21	45	77	117
180	8	23	47	81	121
190	8	24	50	84	125
200	9	26	52	87	128
210	10	28	54	90	132
220	11	29	56	92	135
230	12	31	58	95	139
240	13	32	61	98	142
250	14	34	63	100	145
260	15	35	65	103	148
270	16	37	67	105	151
280	17	38	68	108	154
290	18	39	70	110	156
300	19	41	72	112	159
310	20	42	74	115	162

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	18	38	67	103
20	6	20	44	77	117
25	6	21	45	79	120
30	6	21	45	79	120
35	6	21	45	79	120
40	6	21	45	79	120
45	6	20	43	75	114
50	5	18	40	70	107
55	5	17	37	65	99
60	5	16	34	60	91
65	4	14	31	54	82
70	4	13	28	48	73
75	3	11	25	43	66
80	3	10	22	39	59
85	3	9	20	35	53
90	2	8	18	31	47

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	1	10	28	55	89
120	2	12	31	59	94
130	3	14	34	63	99
140	4	16	37	67	104
150	5	17	40	70	108
160	6	19	42	74	113
170	7	21	45	77	117
180	8	23	47	81	121
190	8	24	50	84	125
200	9	26	52	87	128
210	10	28	54	90	132
220	11	29	56	92	135
230	12	31	58	95	139
240	13	32	61	98	142
250	14	34	63	100	145
260	15	35	65	103	148
270	16	37	67	105	151
280	17	38	68	108	154
290	18	39	70	110	156
300	19	41	72	112	159
310	20	42	74	115	162

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	18	38	67	103
20	6	20	44	77	117
25	6	21	45	79	120
30	6	21	45	79	120
35	6	21	45	79	120
40	6	21	45	79	120
45	6	20	43	75	114
50	5	18	40	70	107
55	5	17	37	65	99
60	5	16	34	60	91
65	4	14	31	54	82
70	4	13	28	48	73
75	3	11	25	43	66
80	3	10	22	39	59
85	3	9	20	35	53
90	2	8	18	31	47

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	1	10	28	55	89
120	2	12	31	59	94
130	3	14	34	63	99
140	4	16	37	67	104
150	5	17	40	70	108
160	6	19	42	74	113
170	7	21	45	77	117
180	8	23	47	81	121
190	8	24	50	84	125
200	9	26	52	87	128
210	10	28	54	90	132
220	11	29	56	92	135
230	12	31	58	95	139
240	13	32	61	98	142
250	14	34	63	100	145
260	15	35	65	103	148
270	16	37	67	105	151
280	17	38	68	108	154
290	18	39	70	110	156
300	19	41	72	112	159
310	20	42	74	115	162

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	5	18	38	67	103
20	6	20	44	77	117
25	6	21	45	79	120
30	6	21	45	79	120
35	6	21	45	79	120
40	6	21	45	79	120
45	6	20	43	75	114
50	5	18	40	70	107
55	5	17	37	65	99
60	5	16	34	60	91
65	4	14	31	54	82
70	4	13	28	48	73
75	3	11	25	43	66
80	3	10	22	39	59
85	3	9	20	35	53
90	2	8	18	31	47

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	4	11	21	34	49
100	5	12	23	36	52
110	6	14	24	38	54
120	7	15	26	40	57
130	8	16	27	42	59
140	9	17	29	44	61
150	9	18	30	46	63
160	10	19	31	47	65
170	11	20	33	49	67
180	11	21	34	50	68
190	12	22	35	52	70
200	13	23	36	53	72
210	13	24	37	54	73
220	14	24	38	55	75
230	15	25	39	57	76
240	15	26	40	58	77
250	16	27	41	59	79
260	16	28	42	60	80

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	7	14	25	38	53
20	8	16	28	44	61
25	8	17	29	45	63
30	8	17	29	45	63
35	8	17	29	45	63
40	8	17	29	45	63
45	8	16	28	42	60
50	7	15	26	40	56
55	7	14	24	37	52
60	6	13	22	34	47
65	6	11	20	30	43
70	5	10	18	27	38
75	4	9	16	24	34
80	4	8	14	22	31
85	4	7	13	20	27
90	3	7	11	18	25