Dumbbell Curl standards for women
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Estimates are most accurate for sets of 1–10 reps.
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| Reps | % of 1RM | Weight |
|---|---|---|
| 1 | 100% | — |
| 2 | 97% | — |
| 3 | 94% | — |
| 4 | 92% | — |
| 5 | 89% | — |
| 6 | 86% | — |
| 7 | 83% | — |
| 8 | 81% | — |
| 9 | 78% | — |
| 10 | 75% | — |
Standards by bodyweight
Women · Dumbbell Curl
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 40 | 2.5 | 2.5 | 5 | 7.5 | 10 |
| 45 | 2.5 | 5 | 5 | 7.5 | 10 |
| 50 | 2.5 | 5 | 7.5 | 10 | 12.5 |
| 55 | 2.5 | 5 | 7.5 | 10 | 12.5 |
| 60 | 2.5 | 5 | 7.5 | 10 | 12.5 |
| 65 | 2.5 | 5 | 7.5 | 10 | 15 |
| 70 | 2.5 | 5 | 7.5 | 12.5 | 15 |
| 75 | 2.5 | 5 | 7.5 | 12.5 | 15 |
| 80 | 2.5 | 5 | 7.5 | 12.5 | 15 |
| 85 | 5 | 5 | 10 | 12.5 | 17.5 |
| 90 | 5 | 7.5 | 10 | 12.5 | 17.5 |
| 95 | 5 | 7.5 | 10 | 15 | 17.5 |
| 100 | 5 | 7.5 | 10 | 15 | 17.5 |
| 105 | 5 | 7.5 | 10 | 15 | 20 |
| 110 | 5 | 7.5 | 10 | 15 | 20 |
| 115 | 5 | 7.5 | 10 | 15 | 20 |
| 120 | 5 | 7.5 | 12.5 | 15 | 20 |
Women · Dumbbell Curl, lb
| Bodyweight, lb | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 | 5 | 10 | 15 | 20 | 25 |
| 120 | 5 | 10 | 15 | 20 | 25 |
| 140 | 5 | 10 | 15 | 25 | 30 |
| 160 | 10 | 10 | 20 | 25 | 35 |
| 180 | 10 | 15 | 20 | 30 | 35 |
| 200 | 10 | 15 | 20 | 30 | 40 |
| 220 | 10 | 15 | 20 | 30 | 40 |
| 240 | 10 | 15 | 25 | 35 | 45 |
| 260 | 10 | 15 | 25 | 35 | 45 |
The same standards in pounds: bodyweights in 20 lb steps, lifts rounded to 5 lb.
Estimated one-rep max for people who train regularly.
Dumbbell exercises: the weight of one dumbbell.
How it works
Your one-rep max is estimated from your set with the Brzycki formula: 1RM = weight × 36 / (37 − reps). Sets above 10 reps are counted as 10, since extra reps measure endurance more than strength.
Levels compare your 1RM with your bodyweight. Heavier lifters lift more in absolute terms but less per kilogram, so the thresholds scale with bodyweight to the power of 0.67 rather than in direct proportion.
The levels roughly match the 5th, 20th, 50th, 80th and 95th percentiles of people who train regularly. They are estimates for comparison, not a medical or competition norm.
FAQ
What is a good Dumbbell Curl for a woman?
At 60 kg bodyweight the intermediate level is about 7.5 kg (15 lb) and the advanced level about 10 kg (20 lb). Someone who has just started training regularly usually lifts around 2.5 kg (5 lb).
How does bodyweight change the Dumbbell Curl standard?
The intermediate standard rises from about 7.5 kg (15 lb) at 50 kg to 10 kg (20 lb) at 100 kg. Heavier lifters lift more in total but less per kilogram of bodyweight.
What is an elite Dumbbell Curl?
Elite starts at about 12.5 kg (30 lb) for a lifter weighing 60 kg. Only around 5% of people who train regularly get there.
Strength standards for other lifts
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