Cheat Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Bicep
Secondary Muscles	None
Stabilizer Muscles	Forearm Flexors, Rectus Abdominis
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Bicep

Secondary Muscles

None

Stabilizer Muscles

Forearm Flexors, Rectus Abdominis

Grip Muscles

Forearm Flexors

Cheat Curl Average Weight [1RM]

Level
Beg.	22 kg (49 lb)	7 kg (14 lb)
Nov.	39 kg (87 lb)	14 kg (30 lb)
Int.	62 kg (138 lb)	24 kg (54 lb)
Adv.	91 kg (200 lb)	38 kg (84 lb)
Pro	123 kg (271 lb)	54 kg (118 lb)

Level

Beg.

22 kg
(49 lb)

7 kg
(14 lb)

Nov.

39 kg
(87 lb)

14 kg
(30 lb)

Int.

62 kg
(138 lb)

24 kg
(54 lb)

Adv.

91 kg
(200 lb)

38 kg
(84 lb)

Pro

123 kg
(271 lb)

54 kg
(118 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.

Cheat Curl Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	22	45	79	122	172
120	27	53	89	134	187
130	32	60	98	146	200
140	37	67	107	157	213
150	43	74	116	168	226
160	48	81	125	178	238
170	53	88	134	188	250
180	59	95	142	198	261
190	64	101	150	208	272
200	69	108	158	217	282
210	74	114	165	226	292
220	79	120	173	234	302
230	84	126	180	243	312
240	89	132	187	251	321
250	94	138	194	259	330
260	98	144	201	267	339
270	103	149	207	274	347
280	108	155	214	282	356
290	112	160	220	289	364
300	117	166	226	296	372
310	121	171	232	303	380

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	42	74	117	170	230
20	48	85	134	195	264
25	49	87	138	200	271
30	49	87	138	200	271
35	49	87	138	200	271
40	49	87	138	200	271
45	47	82	131	190	257
50	44	77	123	178	241
55	41	72	113	165	223
60	37	65	103	150	203
65	33	59	93	136	184
70	30	53	84	122	165
75	27	47	75	109	147
80	24	42	67	98	132
85	22	38	60	87	118
90	19	34	54	79	107

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	19	38	62	92
100	9	22	41	67	97
110	10	24	44	71	102
120	12	26	47	75	106
130	13	29	50	78	111
140	15	31	53	82	115
150	16	33	56	85	119
160	18	35	58	88	122
170	19	36	61	91	126
180	20	38	63	94	129
190	22	40	65	97	132
200	23	42	67	99	135
210	24	43	69	102	138
220	25	45	72	104	141
230	26	46	73	107	144
240	28	48	75	109	147
250	29	49	77	111	149
260	30	51	79	113	152

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	26	46	71	101
20	14	30	52	81	115
25	14	30	54	84	118
30	14	30	54	84	118
35	14	30	54	84	118
40	14	30	54	84	118
45	14	29	51	79	112
50	13	27	48	74	105
55	12	25	44	69	97
60	11	23	40	63	89
65	10	21	36	57	80
70	9	19	33	51	72
75	8	17	29	46	64
80	7	15	26	41	58
85	6	13	23	37	52
90	6	12	21	33	47

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

Cheat Curl Average Weight [1RM]

Cheat 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	22	45	79	122	172
120	27	53	89	134	187
130	32	60	98	146	200
140	37	67	107	157	213
150	43	74	116	168	226
160	48	81	125	178	238
170	53	88	134	188	250
180	59	95	142	198	261
190	64	101	150	208	272
200	69	108	158	217	282
210	74	114	165	226	292
220	79	120	173	234	302
230	84	126	180	243	312
240	89	132	187	251	321
250	94	138	194	259	330
260	98	144	201	267	339
270	103	149	207	274	347
280	108	155	214	282	356
290	112	160	220	289	364
300	117	166	226	296	372
310	121	171	232	303	380

Age	Beg.	Nov.	Int.	Adv.	Pro
15	42	74	117	170	230
20	48	85	134	195	264
25	49	87	138	200	271
30	49	87	138	200	271
35	49	87	138	200	271
40	49	87	138	200	271
45	47	82	131	190	257
50	44	77	123	178	241
55	41	72	113	165	223
60	37	65	103	150	203
65	33	59	93	136	184
70	30	53	84	122	165
75	27	47	75	109	147
80	24	42	67	98	132
85	22	38	60	87	118
90	19	34	54	79	107

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	19	38	62	92
100	9	22	41	67	97
110	10	24	44	71	102
120	12	26	47	75	106
130	13	29	50	78	111
140	15	31	53	82	115
150	16	33	56	85	119
160	18	35	58	88	122
170	19	36	61	91	126
180	20	38	63	94	129
190	22	40	65	97	132
200	23	42	67	99	135
210	24	43	69	102	138
220	25	45	72	104	141
230	26	46	73	107	144
240	28	48	75	109	147
250	29	49	77	111	149
260	30	51	79	113	152

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	26	46	71	101
20	14	30	52	81	115
25	14	30	54	84	118
30	14	30	54	84	118
35	14	30	54	84	118
40	14	30	54	84	118
45	14	29	51	79	112
50	13	27	48	74	105
55	12	25	44	69	97
60	11	23	40	63	89
65	10	21	36	57	80
70	9	19	33	51	72
75	8	17	29	46	64
80	7	15	26	41	58
85	6	13	23	37	52
90	6	12	21	33	47

BW	Beg.	Nov.	Int.	Adv.	Pro
110	22	45	79	122	172
120	27	53	89	134	187
130	32	60	98	146	200
140	37	67	107	157	213
150	43	74	116	168	226
160	48	81	125	178	238
170	53	88	134	188	250
180	59	95	142	198	261
190	64	101	150	208	272
200	69	108	158	217	282
210	74	114	165	226	292
220	79	120	173	234	302
230	84	126	180	243	312
240	89	132	187	251	321
250	94	138	194	259	330
260	98	144	201	267	339
270	103	149	207	274	347
280	108	155	214	282	356
290	112	160	220	289	364
300	117	166	226	296	372
310	121	171	232	303	380

Age	Beg.	Nov.	Int.	Adv.	Pro
15	42	74	117	170	230
20	48	85	134	195	264
25	49	87	138	200	271
30	49	87	138	200	271
35	49	87	138	200	271
40	49	87	138	200	271
45	47	82	131	190	257
50	44	77	123	178	241
55	41	72	113	165	223
60	37	65	103	150	203
65	33	59	93	136	184
70	30	53	84	122	165
75	27	47	75	109	147
80	24	42	67	98	132
85	22	38	60	87	118
90	19	34	54	79	107

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	19	38	62	92
100	9	22	41	67	97
110	10	24	44	71	102
120	12	26	47	75	106
130	13	29	50	78	111
140	15	31	53	82	115
150	16	33	56	85	119
160	18	35	58	88	122
170	19	36	61	91	126
180	20	38	63	94	129
190	22	40	65	97	132
200	23	42	67	99	135
210	24	43	69	102	138
220	25	45	72	104	141
230	26	46	73	107	144
240	28	48	75	109	147
250	29	49	77	111	149
260	30	51	79	113	152

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	26	46	71	101
20	14	30	52	81	115
25	14	30	54	84	118
30	14	30	54	84	118
35	14	30	54	84	118
40	14	30	54	84	118
45	14	29	51	79	112
50	13	27	48	74	105
55	12	25	44	69	97
60	11	23	40	63	89
65	10	21	36	57	80
70	9	19	33	51	72
75	8	17	29	46	64
80	7	15	26	41	58
85	6	13	23	37	52
90	6	12	21	33	47

BW	Beg.	Nov.	Int.	Adv.	Pro
110	22	45	79	122	172
120	27	53	89	134	187
130	32	60	98	146	200
140	37	67	107	157	213
150	43	74	116	168	226
160	48	81	125	178	238
170	53	88	134	188	250
180	59	95	142	198	261
190	64	101	150	208	272
200	69	108	158	217	282
210	74	114	165	226	292
220	79	120	173	234	302
230	84	126	180	243	312
240	89	132	187	251	321
250	94	138	194	259	330
260	98	144	201	267	339
270	103	149	207	274	347
280	108	155	214	282	356
290	112	160	220	289	364
300	117	166	226	296	372
310	121	171	232	303	380

Age	Beg.	Nov.	Int.	Adv.	Pro
15	42	74	117	170	230
20	48	85	134	195	264
25	49	87	138	200	271
30	49	87	138	200	271
35	49	87	138	200	271
40	49	87	138	200	271
45	47	82	131	190	257
50	44	77	123	178	241
55	41	72	113	165	223
60	37	65	103	150	203
65	33	59	93	136	184
70	30	53	84	122	165
75	27	47	75	109	147
80	24	42	67	98	132
85	22	38	60	87	118
90	19	34	54	79	107

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	19	38	62	92
100	9	22	41	67	97
110	10	24	44	71	102
120	12	26	47	75	106
130	13	29	50	78	111
140	15	31	53	82	115
150	16	33	56	85	119
160	18	35	58	88	122
170	19	36	61	91	126
180	20	38	63	94	129
190	22	40	65	97	132
200	23	42	67	99	135
210	24	43	69	102	138
220	25	45	72	104	141
230	26	46	73	107	144
240	28	48	75	109	147
250	29	49	77	111	149
260	30	51	79	113	152

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	26	46	71	101
20	14	30	52	81	115
25	14	30	54	84	118
30	14	30	54	84	118
35	14	30	54	84	118
40	14	30	54	84	118
45	14	29	51	79	112
50	13	27	48	74	105
55	12	25	44	69	97
60	11	23	40	63	89
65	10	21	36	57	80
70	9	19	33	51	72
75	8	17	29	46	64
80	7	15	26	41	58
85	6	13	23	37	52
90	6	12	21	33	47