Incline Cable Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Bicep
Secondary Muscles	Forearm Flexors
Stabilizer Muscles	Forearm Flexors
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Bicep

Secondary Muscles

Forearm Flexors

Stabilizer Muscles

Forearm Flexors

Grip Muscles

Forearm Flexors

Incline Cable Curl Average Weight [1RM]

Level
Beg.	7 kg (16 lbs)	5 kg (10 lbs)
Nov.	22 kg (48 lbs)	11 kg (24 lbs)
Int.	45 kg (100 lbs)	21 kg (46 lbs)
Adv.	78 kg (171 lbs)	34 kg (75 lbs)
Pro	116 kg (256 lbs)	49 kg (108 lbs)

Level

Beg.

7 kg
(16 lbs)

5 kg
(10 lbs)

Nov.

22 kg
(48 lbs)

11 kg
(24 lbs)

Int.

45 kg
(100 lbs)

21 kg
(46 lbs)

Adv.

78 kg
(171 lbs)

34 kg
(75 lbs)

Pro

116 kg
(256 lbs)

49 kg
(108 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Incline Cable Curl Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	12	30	56	88
55	3	14	33	60	93
60	4	16	36	64	98
65	5	18	38	67	102
70	6	19	41	71	107
75	7	21	44	74	111
80	8	23	46	77	115
85	9	25	48	81	119
90	10	26	51	83	122
95	11	28	53	86	126
100	12	29	55	89	129
105	13	31	57	92	132
110	14	32	59	94	135
115	15	34	61	97	138
120	16	35	63	99	141
125	17	37	65	102	144
130	18	38	67	104	147
135	19	39	69	106	149
140	20	41	70	108	152

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	19	39	66	99
20	7	21	44	76	113
25	7	22	45	78	116
30	7	22	45	78	116
35	7	22	45	78	116
40	7	22	45	78	116
45	7	21	43	74	110
50	6	19	40	69	103
55	6	18	37	64	96
60	5	16	34	58	87
65	5	15	31	53	79
70	4	13	28	47	71
75	4	12	25	42	63
80	4	11	22	38	57
85	3	10	20	34	51
90	3	9	18	31	46

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	6	13	23	36
45	2	7	15	26	38
50	3	8	17	28	41
55	4	9	18	30	43
60	4	10	19	31	46
65	5	11	21	33	48
70	6	12	22	35	50
75	6	13	23	36	52
80	7	14	25	38	53
85	8	15	26	39	55
90	8	16	27	41	57
95	9	17	28	42	58
100	9	18	29	43	60
105	10	18	30	45	61
110	10	19	31	46	63
115	11	20	32	47	64
120	12	21	33	48	65

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	18	29	42
20	4	11	20	33	48
25	5	11	21	34	49
30	5	11	21	34	49
35	5	11	21	34	49
40	5	11	21	34	49
45	4	11	20	32	47
50	4	10	19	30	44
55	4	9	17	28	40
60	3	8	16	25	37
65	3	8	14	23	33
70	3	7	13	21	30
75	3	6	11	18	27
80	2	5	10	17	24
85	2	5	9	15	21
90	2	4	8	13	19

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Incline Cable Curl Average Weight [1RM]

Incline Cable Curl Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	12	30	56	88
55	3	14	33	60	93
60	4	16	36	64	98
65	5	18	38	67	102
70	6	19	41	71	107
75	7	21	44	74	111
80	8	23	46	77	115
85	9	25	48	81	119
90	10	26	51	83	122
95	11	28	53	86	126
100	12	29	55	89	129
105	13	31	57	92	132
110	14	32	59	94	135
115	15	34	61	97	138
120	16	35	63	99	141
125	17	37	65	102	144
130	18	38	67	104	147
135	19	39	69	106	149
140	20	41	70	108	152

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	19	39	66	99
20	7	21	44	76	113
25	7	22	45	78	116
30	7	22	45	78	116
35	7	22	45	78	116
40	7	22	45	78	116
45	7	21	43	74	110
50	6	19	40	69	103
55	6	18	37	64	96
60	5	16	34	58	87
65	5	15	31	53	79
70	4	13	28	47	71
75	4	12	25	42	63
80	4	11	22	38	57
85	3	10	20	34	51
90	3	9	18	31	46

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	6	13	23	36
45	2	7	15	26	38
50	3	8	17	28	41
55	4	9	18	30	43
60	4	10	19	31	46
65	5	11	21	33	48
70	6	12	22	35	50
75	6	13	23	36	52
80	7	14	25	38	53
85	8	15	26	39	55
90	8	16	27	41	57
95	9	17	28	42	58
100	9	18	29	43	60
105	10	18	30	45	61
110	10	19	31	46	63
115	11	20	32	47	64
120	12	21	33	48	65

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	18	29	42
20	4	11	20	33	48
25	5	11	21	34	49
30	5	11	21	34	49
35	5	11	21	34	49
40	5	11	21	34	49
45	4	11	20	32	47
50	4	10	19	30	44
55	4	9	17	28	40
60	3	8	16	25	37
65	3	8	14	23	33
70	3	7	13	21	30
75	3	6	11	18	27
80	2	5	10	17	24
85	2	5	9	15	21
90	2	4	8	13	19

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	12	30	56	88
55	3	14	33	60	93
60	4	16	36	64	98
65	5	18	38	67	102
70	6	19	41	71	107
75	7	21	44	74	111
80	8	23	46	77	115
85	9	25	48	81	119
90	10	26	51	83	122
95	11	28	53	86	126
100	12	29	55	89	129
105	13	31	57	92	132
110	14	32	59	94	135
115	15	34	61	97	138
120	16	35	63	99	141
125	17	37	65	102	144
130	18	38	67	104	147
135	19	39	69	106	149
140	20	41	70	108	152

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	19	39	66	99
20	7	21	44	76	113
25	7	22	45	78	116
30	7	22	45	78	116
35	7	22	45	78	116
40	7	22	45	78	116
45	7	21	43	74	110
50	6	19	40	69	103
55	6	18	37	64	96
60	5	16	34	58	87
65	5	15	31	53	79
70	4	13	28	47	71
75	4	12	25	42	63
80	4	11	22	38	57
85	3	10	20	34	51
90	3	9	18	31	46

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	6	13	23	36
45	2	7	15	26	38
50	3	8	17	28	41
55	4	9	18	30	43
60	4	10	19	31	46
65	5	11	21	33	48
70	6	12	22	35	50
75	6	13	23	36	52
80	7	14	25	38	53
85	8	15	26	39	55
90	8	16	27	41	57
95	9	17	28	42	58
100	9	18	29	43	60
105	10	18	30	45	61
110	10	19	31	46	63
115	11	20	32	47	64
120	12	21	33	48	65

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	18	29	42
20	4	11	20	33	48
25	5	11	21	34	49
30	5	11	21	34	49
35	5	11	21	34	49
40	5	11	21	34	49
45	4	11	20	32	47
50	4	10	19	30	44
55	4	9	17	28	40
60	3	8	16	25	37
65	3	8	14	23	33
70	3	7	13	21	30
75	3	6	11	18	27
80	2	5	10	17	24
85	2	5	9	15	21
90	2	4	8	13	19

BW	Beg.	Nov.	Int.	Adv.	Pro
50	2	12	30	56	88
55	3	14	33	60	93
60	4	16	36	64	98
65	5	18	38	67	102
70	6	19	41	71	107
75	7	21	44	74	111
80	8	23	46	77	115
85	9	25	48	81	119
90	10	26	51	83	122
95	11	28	53	86	126
100	12	29	55	89	129
105	13	31	57	92	132
110	14	32	59	94	135
115	15	34	61	97	138
120	16	35	63	99	141
125	17	37	65	102	144
130	18	38	67	104	147
135	19	39	69	106	149
140	20	41	70	108	152

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	19	39	66	99
20	7	21	44	76	113
25	7	22	45	78	116
30	7	22	45	78	116
35	7	22	45	78	116
40	7	22	45	78	116
45	7	21	43	74	110
50	6	19	40	69	103
55	6	18	37	64	96
60	5	16	34	58	87
65	5	15	31	53	79
70	4	13	28	47	71
75	4	12	25	42	63
80	4	11	22	38	57
85	3	10	20	34	51
90	3	9	18	31	46

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	6	13	23	36
45	2	7	15	26	38
50	3	8	17	28	41
55	4	9	18	30	43
60	4	10	19	31	46
65	5	11	21	33	48
70	6	12	22	35	50
75	6	13	23	36	52
80	7	14	25	38	53
85	8	15	26	39	55
90	8	16	27	41	57
95	9	17	28	42	58
100	9	18	29	43	60
105	10	18	30	45	61
110	10	19	31	46	63
115	11	20	32	47	64
120	12	21	33	48	65

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	18	29	42
20	4	11	20	33	48
25	5	11	21	34	49
30	5	11	21	34	49
35	5	11	21	34	49
40	5	11	21	34	49
45	4	11	20	32	47
50	4	10	19	30	44
55	4	9	17	28	40
60	3	8	16	25	37
65	3	8	14	23	33
70	3	7	13	21	30
75	3	6	11	18	27
80	2	5	10	17	24
85	2	5	9	15	21
90	2	4	8	13	19