Cable Bicep Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Bicep
Secondary Muscles	Rectus Abdominis
Stabilizer Muscles	Forearm Flexors, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Bicep

Secondary Muscles

Rectus Abdominis

Stabilizer Muscles

Forearm Flexors, Abdominal External Oblique

Grip Muscles

Forearm Flexors

Cable Bicep Curl Average Weight [1RM]

Level
Beg.	13 kg (29 lb)	6 kg (13 lb)
Nov.	29 kg (63 lb)	14 kg (31 lb)
Int.	51 kg (113 lb)	27 kg (60 lb)
Adv.	81 kg (178 lb)	44 kg (97 lb)
Pro	115 kg (254 lb)	64 kg (142 lb)

Level

Beg.

13 kg
(29 lb)

6 kg
(13 lb)

Nov.

29 kg
(63 lb)

14 kg
(31 lb)

Int.

51 kg
(113 lb)

27 kg
(60 lb)

Adv.

81 kg
(178 lb)

44 kg
(97 lb)

Pro

115 kg
(254 lb)

64 kg
(142 lb)

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.

Cable Bicep Curl Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	13	38	77	130	193
120	16	43	84	138	203
130	19	47	90	147	213
140	22	52	96	154	223
150	25	56	102	162	232
160	28	60	108	169	240
170	31	65	113	176	248
180	33	69	119	183	256
190	36	73	124	189	264
200	39	76	129	195	271
210	42	80	134	201	278
220	44	84	138	207	285
230	47	87	143	212	291
240	49	91	147	218	298
250	52	94	152	223	304
260	54	97	156	228	310
270	57	101	160	233	315
280	59	104	164	238	321
290	62	107	168	243	327
300	64	110	172	247	332
310	66	113	175	252	337

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	54	97	152	216
20	28	61	110	174	248
25	29	63	113	178	254
30	29	63	113	178	254
35	29	63	113	178	254
40	29	63	113	178	254
45	27	60	108	169	241
50	26	56	101	159	226
55	24	52	93	147	209
60	22	47	85	134	191
65	19	43	77	121	172
70	17	38	69	109	155
75	16	34	62	97	138
80	14	31	55	87	124
85	13	28	50	78	111
90	11	25	45	70	100

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	16	36	65	99
100	6	19	41	71	107
110	8	22	46	77	115
120	10	26	50	83	122
130	12	29	55	89	129
140	14	32	59	94	135
150	16	35	63	99	141
160	18	38	67	104	147
170	20	40	70	108	152
180	22	43	74	113	158
190	23	46	77	117	163
200	25	49	81	121	168
210	27	51	84	125	172
220	29	54	87	129	177
230	31	56	91	133	181
240	33	58	94	137	186
250	34	61	97	140	190
260	36	63	99	144	194

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	27	51	83	121
20	12	31	58	95	138
25	13	31	60	97	142
30	13	31	60	97	142
35	13	31	60	97	142
40	13	31	60	97	142
45	12	30	57	92	135
50	11	28	53	87	126
55	10	26	49	80	117
60	10	24	45	73	107
65	9	21	41	66	96
70	8	19	36	59	86
75	7	17	33	53	77
80	6	15	29	47	69
85	6	14	26	43	62
90	5	12	24	38	56

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	🔥 30-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 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

Cable Bicep Curl Average Weight [1RM]

Cable Bicep Curl Standard (lb)

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
110	13	38	77	130	193
120	16	43	84	138	203
130	19	47	90	147	213
140	22	52	96	154	223
150	25	56	102	162	232
160	28	60	108	169	240
170	31	65	113	176	248
180	33	69	119	183	256
190	36	73	124	189	264
200	39	76	129	195	271
210	42	80	134	201	278
220	44	84	138	207	285
230	47	87	143	212	291
240	49	91	147	218	298
250	52	94	152	223	304
260	54	97	156	228	310
270	57	101	160	233	315
280	59	104	164	238	321
290	62	107	168	243	327
300	64	110	172	247	332
310	66	113	175	252	337

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	54	97	152	216
20	28	61	110	174	248
25	29	63	113	178	254
30	29	63	113	178	254
35	29	63	113	178	254
40	29	63	113	178	254
45	27	60	108	169	241
50	26	56	101	159	226
55	24	52	93	147	209
60	22	47	85	134	191
65	19	43	77	121	172
70	17	38	69	109	155
75	16	34	62	97	138
80	14	31	55	87	124
85	13	28	50	78	111
90	11	25	45	70	100

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	16	36	65	99
100	6	19	41	71	107
110	8	22	46	77	115
120	10	26	50	83	122
130	12	29	55	89	129
140	14	32	59	94	135
150	16	35	63	99	141
160	18	38	67	104	147
170	20	40	70	108	152
180	22	43	74	113	158
190	23	46	77	117	163
200	25	49	81	121	168
210	27	51	84	125	172
220	29	54	87	129	177
230	31	56	91	133	181
240	33	58	94	137	186
250	34	61	97	140	190
260	36	63	99	144	194

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	27	51	83	121
20	12	31	58	95	138
25	13	31	60	97	142
30	13	31	60	97	142
35	13	31	60	97	142
40	13	31	60	97	142
45	12	30	57	92	135
50	11	28	53	87	126
55	10	26	49	80	117
60	10	24	45	73	107
65	9	21	41	66	96
70	8	19	36	59	86
75	7	17	33	53	77
80	6	15	29	47	69
85	6	14	26	43	62
90	5	12	24	38	56

BW	Beg.	Nov.	Int.	Adv.	Pro
110	13	38	77	130	193
120	16	43	84	138	203
130	19	47	90	147	213
140	22	52	96	154	223
150	25	56	102	162	232
160	28	60	108	169	240
170	31	65	113	176	248
180	33	69	119	183	256
190	36	73	124	189	264
200	39	76	129	195	271
210	42	80	134	201	278
220	44	84	138	207	285
230	47	87	143	212	291
240	49	91	147	218	298
250	52	94	152	223	304
260	54	97	156	228	310
270	57	101	160	233	315
280	59	104	164	238	321
290	62	107	168	243	327
300	64	110	172	247	332
310	66	113	175	252	337

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	54	97	152	216
20	28	61	110	174	248
25	29	63	113	178	254
30	29	63	113	178	254
35	29	63	113	178	254
40	29	63	113	178	254
45	27	60	108	169	241
50	26	56	101	159	226
55	24	52	93	147	209
60	22	47	85	134	191
65	19	43	77	121	172
70	17	38	69	109	155
75	16	34	62	97	138
80	14	31	55	87	124
85	13	28	50	78	111
90	11	25	45	70	100

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	16	36	65	99
100	6	19	41	71	107
110	8	22	46	77	115
120	10	26	50	83	122
130	12	29	55	89	129
140	14	32	59	94	135
150	16	35	63	99	141
160	18	38	67	104	147
170	20	40	70	108	152
180	22	43	74	113	158
190	23	46	77	117	163
200	25	49	81	121	168
210	27	51	84	125	172
220	29	54	87	129	177
230	31	56	91	133	181
240	33	58	94	137	186
250	34	61	97	140	190
260	36	63	99	144	194

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	27	51	83	121
20	12	31	58	95	138
25	13	31	60	97	142
30	13	31	60	97	142
35	13	31	60	97	142
40	13	31	60	97	142
45	12	30	57	92	135
50	11	28	53	87	126
55	10	26	49	80	117
60	10	24	45	73	107
65	9	21	41	66	96
70	8	19	36	59	86
75	7	17	33	53	77
80	6	15	29	47	69
85	6	14	26	43	62
90	5	12	24	38	56

BW	Beg.	Nov.	Int.	Adv.	Pro
110	13	38	77	130	193
120	16	43	84	138	203
130	19	47	90	147	213
140	22	52	96	154	223
150	25	56	102	162	232
160	28	60	108	169	240
170	31	65	113	176	248
180	33	69	119	183	256
190	36	73	124	189	264
200	39	76	129	195	271
210	42	80	134	201	278
220	44	84	138	207	285
230	47	87	143	212	291
240	49	91	147	218	298
250	52	94	152	223	304
260	54	97	156	228	310
270	57	101	160	233	315
280	59	104	164	238	321
290	62	107	168	243	327
300	64	110	172	247	332
310	66	113	175	252	337

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	54	97	152	216
20	28	61	110	174	248
25	29	63	113	178	254
30	29	63	113	178	254
35	29	63	113	178	254
40	29	63	113	178	254
45	27	60	108	169	241
50	26	56	101	159	226
55	24	52	93	147	209
60	22	47	85	134	191
65	19	43	77	121	172
70	17	38	69	109	155
75	16	34	62	97	138
80	14	31	55	87	124
85	13	28	50	78	111
90	11	25	45	70	100

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	16	36	65	99
100	6	19	41	71	107
110	8	22	46	77	115
120	10	26	50	83	122
130	12	29	55	89	129
140	14	32	59	94	135
150	16	35	63	99	141
160	18	38	67	104	147
170	20	40	70	108	152
180	22	43	74	113	158
190	23	46	77	117	163
200	25	49	81	121	168
210	27	51	84	125	172
220	29	54	87	129	177
230	31	56	91	133	181
240	33	58	94	137	186
250	34	61	97	140	190
260	36	63	99	144	194

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	27	51	83	121
20	12	31	58	95	138
25	13	31	60	97	142
30	13	31	60	97	142
35	13	31	60	97	142
40	13	31	60	97	142
45	12	30	57	92	135
50	11	28	53	87	126
55	10	26	49	80	117
60	10	24	45	73	107
65	9	21	41	66	96
70	8	19	36	59	86
75	7	17	33	53	77
80	6	15	29	47	69
85	6	14	26	43	62
90	5	12	24	38	56