Lying Cable Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Bicep
Secondary Muscles	Forearm Flexors
Stabilizer Muscles	None
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Bicep

Secondary Muscles

Forearm Flexors

Stabilizer Muscles

None

Grip Muscles

Forearm Flexors

Lying Cable Curl Average Weight [1RM]

Level
Beg.	13 kg (29 lbs)	6 kg (13 lbs)
Nov.	29 kg (65 lbs)	15 kg (34 lbs)
Int.	54 kg (119 lbs)	30 kg (66 lbs)
Adv.	85 kg (188 lbs)	49 kg (108 lbs)
Pro	122 kg (270 lbs)	72 kg (158 lbs)

Level

Beg.

13 kg
(29 lbs)

6 kg
(13 lbs)

Nov.

29 kg
(65 lbs)

15 kg
(34 lbs)

Int.

54 kg
(119 lbs)

30 kg
(66 lbs)

Adv.

85 kg
(188 lbs)

49 kg
(108 lbs)

Pro

122 kg
(270 lbs)

72 kg
(158 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.

Lying Cable Curl Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	6	17	36	61	92
55	7	20	40	66	98
60	9	22	43	71	103
65	10	25	46	75	108
70	12	27	49	79	113
75	13	29	53	83	118
80	15	31	55	86	122
85	16	34	58	90	126
90	18	36	61	93	130
95	19	38	64	96	134
100	21	40	66	100	138
105	22	42	69	103	141
110	23	43	71	106	145
115	25	45	73	108	148
120	26	47	76	111	151
125	27	49	78	114	154
130	29	51	80	116	157
135	30	52	82	119	160
140	31	54	84	121	163

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	25	46	73	104
20	13	29	52	83	119
25	13	29	54	85	122
30	13	29	54	85	122
35	13	29	54	85	122
40	13	29	54	85	122
45	12	28	51	81	116
50	12	26	48	76	109
55	11	24	44	70	101
60	10	22	40	64	92
65	9	20	37	58	83
70	8	18	33	52	75
75	7	16	29	47	67
80	6	14	26	42	60
85	6	13	24	37	53
90	5	12	21	34	48

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	7	17	31	48
45	2	9	19	34	53
50	3	10	22	38	57
55	4	12	25	41	61
60	5	14	27	44	65
65	6	16	29	47	68
70	8	17	31	50	72
75	9	19	34	53	75
80	10	20	36	55	78
85	11	22	38	58	81
90	12	23	40	60	84
95	13	25	41	63	87
100	14	26	43	65	89
105	15	28	45	67	92
110	16	29	47	69	94
115	17	30	48	71	97
120	18	31	50	73	99

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	13	25	42	61
20	6	15	29	48	70
25	6	15	30	49	72
30	6	15	30	49	72
35	6	15	30	49	72
40	6	15	30	49	72
45	6	15	28	47	68
50	5	14	27	44	64
55	5	13	25	40	59
60	4	12	22	37	54
65	4	10	20	33	49
70	4	9	18	30	44
75	3	8	16	27	39
80	3	7	15	24	35
85	3	7	13	21	31
90	2	6	12	19	28

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

Lying Cable Curl Average Weight [1RM]

Lying 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	6	17	36	61	92
55	7	20	40	66	98
60	9	22	43	71	103
65	10	25	46	75	108
70	12	27	49	79	113
75	13	29	53	83	118
80	15	31	55	86	122
85	16	34	58	90	126
90	18	36	61	93	130
95	19	38	64	96	134
100	21	40	66	100	138
105	22	42	69	103	141
110	23	43	71	106	145
115	25	45	73	108	148
120	26	47	76	111	151
125	27	49	78	114	154
130	29	51	80	116	157
135	30	52	82	119	160
140	31	54	84	121	163

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	25	46	73	104
20	13	29	52	83	119
25	13	29	54	85	122
30	13	29	54	85	122
35	13	29	54	85	122
40	13	29	54	85	122
45	12	28	51	81	116
50	12	26	48	76	109
55	11	24	44	70	101
60	10	22	40	64	92
65	9	20	37	58	83
70	8	18	33	52	75
75	7	16	29	47	67
80	6	14	26	42	60
85	6	13	24	37	53
90	5	12	21	34	48

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	7	17	31	48
45	2	9	19	34	53
50	3	10	22	38	57
55	4	12	25	41	61
60	5	14	27	44	65
65	6	16	29	47	68
70	8	17	31	50	72
75	9	19	34	53	75
80	10	20	36	55	78
85	11	22	38	58	81
90	12	23	40	60	84
95	13	25	41	63	87
100	14	26	43	65	89
105	15	28	45	67	92
110	16	29	47	69	94
115	17	30	48	71	97
120	18	31	50	73	99

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	13	25	42	61
20	6	15	29	48	70
25	6	15	30	49	72
30	6	15	30	49	72
35	6	15	30	49	72
40	6	15	30	49	72
45	6	15	28	47	68
50	5	14	27	44	64
55	5	13	25	40	59
60	4	12	22	37	54
65	4	10	20	33	49
70	4	9	18	30	44
75	3	8	16	27	39
80	3	7	15	24	35
85	3	7	13	21	31
90	2	6	12	19	28

BW	Beg.	Nov.	Int.	Adv.	Pro
50	6	17	36	61	92
55	7	20	40	66	98
60	9	22	43	71	103
65	10	25	46	75	108
70	12	27	49	79	113
75	13	29	53	83	118
80	15	31	55	86	122
85	16	34	58	90	126
90	18	36	61	93	130
95	19	38	64	96	134
100	21	40	66	100	138
105	22	42	69	103	141
110	23	43	71	106	145
115	25	45	73	108	148
120	26	47	76	111	151
125	27	49	78	114	154
130	29	51	80	116	157
135	30	52	82	119	160
140	31	54	84	121	163

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	25	46	73	104
20	13	29	52	83	119
25	13	29	54	85	122
30	13	29	54	85	122
35	13	29	54	85	122
40	13	29	54	85	122
45	12	28	51	81	116
50	12	26	48	76	109
55	11	24	44	70	101
60	10	22	40	64	92
65	9	20	37	58	83
70	8	18	33	52	75
75	7	16	29	47	67
80	6	14	26	42	60
85	6	13	24	37	53
90	5	12	21	34	48

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	7	17	31	48
45	2	9	19	34	53
50	3	10	22	38	57
55	4	12	25	41	61
60	5	14	27	44	65
65	6	16	29	47	68
70	8	17	31	50	72
75	9	19	34	53	75
80	10	20	36	55	78
85	11	22	38	58	81
90	12	23	40	60	84
95	13	25	41	63	87
100	14	26	43	65	89
105	15	28	45	67	92
110	16	29	47	69	94
115	17	30	48	71	97
120	18	31	50	73	99

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	13	25	42	61
20	6	15	29	48	70
25	6	15	30	49	72
30	6	15	30	49	72
35	6	15	30	49	72
40	6	15	30	49	72
45	6	15	28	47	68
50	5	14	27	44	64
55	5	13	25	40	59
60	4	12	22	37	54
65	4	10	20	33	49
70	4	9	18	30	44
75	3	8	16	27	39
80	3	7	15	24	35
85	3	7	13	21	31
90	2	6	12	19	28

BW	Beg.	Nov.	Int.	Adv.	Pro
50	6	17	36	61	92
55	7	20	40	66	98
60	9	22	43	71	103
65	10	25	46	75	108
70	12	27	49	79	113
75	13	29	53	83	118
80	15	31	55	86	122
85	16	34	58	90	126
90	18	36	61	93	130
95	19	38	64	96	134
100	21	40	66	100	138
105	22	42	69	103	141
110	23	43	71	106	145
115	25	45	73	108	148
120	26	47	76	111	151
125	27	49	78	114	154
130	29	51	80	116	157
135	30	52	82	119	160
140	31	54	84	121	163

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	25	46	73	104
20	13	29	52	83	119
25	13	29	54	85	122
30	13	29	54	85	122
35	13	29	54	85	122
40	13	29	54	85	122
45	12	28	51	81	116
50	12	26	48	76	109
55	11	24	44	70	101
60	10	22	40	64	92
65	9	20	37	58	83
70	8	18	33	52	75
75	7	16	29	47	67
80	6	14	26	42	60
85	6	13	24	37	53
90	5	12	21	34	48

BW	Beg.	Nov.	Int.	Adv.	Pro
40	1	7	17	31	48
45	2	9	19	34	53
50	3	10	22	38	57
55	4	12	25	41	61
60	5	14	27	44	65
65	6	16	29	47	68
70	8	17	31	50	72
75	9	19	34	53	75
80	10	20	36	55	78
85	11	22	38	58	81
90	12	23	40	60	84
95	13	25	41	63	87
100	14	26	43	65	89
105	15	28	45	67	92
110	16	29	47	69	94
115	17	30	48	71	97
120	18	31	50	73	99

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	13	25	42	61
20	6	15	29	48	70
25	6	15	30	49	72
30	6	15	30	49	72
35	6	15	30	49	72
40	6	15	30	49	72
45	6	15	28	47	68
50	5	14	27	44	64
55	5	13	25	40	59
60	4	12	22	37	54
65	4	10	20	33	49
70	4	9	18	30	44
75	3	8	16	27	39
80	3	7	15	24	35
85	3	7	13	21	31
90	2	6	12	19	28