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Cable Bicep Curl Strength Standards

Calculate Your Cable Bicep Curl Strength Level

Enter your sex, bodyweight, age, and cable bicep curl set weight to estimate your strength level. Use 1 rep for a true 1RM, or enter the reps completed for a multi-rep set.

Sex

Bodyweight

Age

Performance

Reps completed

Your strength level

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Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Male Cable Bicep Curl Standards

Male Cable Bicep Curl Strength Standards

Strength Level	Weight
Beginner	35 lb
Novice	65 lb
Intermediate	105 lb
Advanced	155 lb
Elite	210 lb

Male Cable Bicep Curl Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.40x
Intermediate	0.65x
Advanced	0.95x
Elite	1.30x

Male Cable Bicep Curl Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	20 lb	40 lb	75 lb	115 lb	160 lb
120 lb	25 lb	45 lb	80 lb	125 lb	170 lb
130 lb	25 lb	50 lb	85 lb	130 lb	180 lb
140 lb	30 lb	55 lb	90 lb	135 lb	185 lb
150 lb	35 lb	60 lb	100 lb	145 lb	195 lb
160 lb	35 lb	65 lb	105 lb	150 lb	200 lb
170 lb	40 lb	70 lb	110 lb	155 lb	210 lb
180 lb	40 lb	75 lb	115 lb	160 lb	215 lb
190 lb	45 lb	75 lb	120 lb	165 lb	225 lb
200 lb	50 lb	80 lb	120 lb	175 lb	230 lb
210 lb	50 lb	85 lb	125 lb	180 lb	235 lb
220 lb	55 lb	85 lb	130 lb	185 lb	240 lb
230 lb	55 lb	90 lb	135 lb	190 lb	245 lb
240 lb	60 lb	95 lb	140 lb	195 lb	250 lb
250 lb	60 lb	95 lb	145 lb	195 lb	255 lb
260 lb	65 lb	100 lb	145 lb	200 lb	260 lb
270 lb	65 lb	105 lb	150 lb	205 lb	265 lb
280 lb	70 lb	105 lb	155 lb	210 lb	270 lb
290 lb	70 lb	110 lb	160 lb	215 lb	275 lb
300 lb	75 lb	110 lb	160 lb	220 lb	280 lb
310 lb	75 lb	115 lb	165 lb	220 lb	285 lb

Male Cable Bicep Curl Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	30 lb	55 lb	90 lb	130 lb	180 lb
20	35 lb	65 lb	105 lb	150 lb	205 lb
25	35 lb	65 lb	105 lb	155 lb	210 lb
30	35 lb	65 lb	105 lb	155 lb	210 lb
35	35 lb	65 lb	105 lb	155 lb	210 lb
40	35 lb	65 lb	105 lb	155 lb	210 lb
45	35 lb	60 lb	100 lb	145 lb	200 lb
50	30 lb	60 lb	95 lb	135 lb	185 lb
55	30 lb	55 lb	85 lb	125 lb	175 lb
60	25 lb	50 lb	80 lb	115 lb	155 lb
65	25 lb	45 lb	70 lb	105 lb	140 lb
70	20 lb	40 lb	65 lb	95 lb	130 lb
75	20 lb	35 lb	55 lb	85 lb	115 lb
80	15 lb	30 lb	50 lb	75 lb	100 lb
85	15 lb	25 lb	45 lb	65 lb	90 lb
90	15 lb	25 lb	40 lb	60 lb	80 lb

Female Cable Bicep Curl Standards

Female Cable Bicep Curl Strength Standards

Strength Level	Weight
Beginner	15 lb
Novice	30 lb
Intermediate	55 lb
Advanced	85 lb
Elite	115 lb

Female Cable Bicep Curl Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.25x
Intermediate	0.40x
Advanced	0.60x
Elite	0.85x

Female Cable Bicep Curl Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	10 lb	20 lb	40 lb	65 lb	95 lb
100 lb	10 lb	25 lb	45 lb	70 lb	100 lb
110 lb	10 lb	25 lb	45 lb	75 lb	105 lb
120 lb	15 lb	30 lb	50 lb	75 lb	105 lb
130 lb	15 lb	30 lb	50 lb	80 lb	110 lb
140 lb	15 lb	30 lb	55 lb	80 lb	115 lb
150 lb	15 lb	35 lb	55 lb	85 lb	115 lb
160 lb	20 lb	35 lb	60 lb	85 lb	120 lb
170 lb	20 lb	35 lb	60 lb	90 lb	125 lb
180 lb	20 lb	40 lb	60 lb	90 lb	125 lb
190 lb	20 lb	40 lb	65 lb	95 lb	130 lb
200 lb	20 lb	40 lb	65 lb	95 lb	130 lb
210 lb	25 lb	40 lb	65 lb	100 lb	135 lb
220 lb	25 lb	45 lb	70 lb	100 lb	135 lb
230 lb	25 lb	45 lb	70 lb	100 lb	140 lb
240 lb	25 lb	45 lb	70 lb	105 lb	140 lb
250 lb	25 lb	45 lb	75 lb	105 lb	140 lb
260 lb	30 lb	50 lb	75 lb	110 lb	145 lb

Female Cable Bicep Curl Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	10 lb	25 lb	45 lb	70 lb	100 lb
20	15 lb	30 lb	55 lb	80 lb	115 lb
25	15 lb	30 lb	55 lb	85 lb	115 lb
30	15 lb	30 lb	55 lb	85 lb	115 lb
35	15 lb	30 lb	55 lb	85 lb	115 lb
40	15 lb	30 lb	55 lb	85 lb	115 lb
45	15 lb	30 lb	50 lb	80 lb	110 lb
50	15 lb	25 lb	50 lb	75 lb	100 lb
55	10 lb	25 lb	45 lb	65 lb	95 lb
60	10 lb	25 lb	40 lb	60 lb	85 lb
65	10 lb	20 lb	35 lb	55 lb	80 lb
70	10 lb	20 lb	30 lb	50 lb	70 lb
75	5 lb	15 lb	30 lb	45 lb	60 lb
80	5 lb	15 lb	25 lb	40 lb	55 lb
85	5 lb	15 lb	25 lb	35 lb	50 lb
90	5 lb	10 lb	20 lb	30 lb	45 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.