Dumbbell 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

Dumbbell Curl Average Weight [1RM]

Level
Beg.	6 kg (14 lb)	3 kg (8 lb)
Nov.	13 kg (29 lb)	8 kg (17 lb)
Int.	23 kg (52 lb)	14 kg (30 lb)
Adv.	36 kg (80 lb)	21 kg (47 lb)
Pro	51 kg (113 lb)	31 kg (67 lb)

Level

Beg.

6 kg
(14 lb)

3 kg
(8 lb)

Nov.

13 kg
(29 lb)

8 kg
(17 lb)

Int.

23 kg
(52 lb)

14 kg
(30 lb)

Adv.

36 kg
(80 lb)

21 kg
(47 lb)

Pro

51 kg
(113 lb)

31 kg
(67 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.

Dumbbell Curl Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	7	18	36	59	86
120	8	20	39	63	91
130	10	23	42	66	96
140	11	25	44	70	100
150	12	27	47	73	104
160	14	29	50	76	108
170	15	30	52	80	111
180	16	32	54	83	115
190	18	34	57	85	118
200	19	36	59	88	121
210	20	37	61	91	124
220	21	39	63	93	127
230	23	41	65	96	130
240	24	42	67	98	133
250	25	44	69	101	136
260	26	45	71	103	138
270	27	47	73	105	141
280	28	48	75	107	144
290	29	50	77	109	146
300	31	51	78	111	148
310	32	52	80	113	151

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	25	44	68	97
20	14	29	50	78	111
25	14	29	52	80	113
30	14	29	52	80	113
35	14	29	52	80	113
40	14	29	52	80	113
45	13	28	49	76	108
50	12	26	46	71	101
55	11	24	43	66	93
60	10	22	39	60	85
65	9	20	35	55	77
70	8	18	31	49	69
75	8	16	28	44	62
80	7	14	25	39	55
85	6	13	23	35	50
90	5	12	20	32	45

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	11	22	36	53
100	5	12	23	38	56
110	6	13	25	40	58
120	6	15	27	43	61
130	7	16	28	45	63
140	8	17	30	46	66
150	9	18	31	48	68
160	9	19	33	50	70
170	10	20	34	51	72
180	11	21	35	53	73
190	12	22	36	54	75
200	12	23	38	56	77
210	13	24	39	57	78
220	13	25	40	59	80
230	14	25	41	60	81
240	15	26	42	61	83
250	15	27	43	62	84
260	16	28	44	63	85

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	14	26	40	57
20	7	16	29	46	66
25	8	17	30	47	67
30	8	17	30	47	67
35	8	17	30	47	67
40	8	17	30	47	67
45	7	16	29	45	64
50	7	15	27	42	60
55	6	14	25	39	55
60	6	13	23	36	51
65	5	11	20	32	46
70	5	10	18	29	41
75	4	9	16	26	37
80	4	8	15	23	33
85	3	7	13	21	29
90	3	7	12	19	26

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

Dumbbell Curl Average Weight [1RM]

Dumbbell 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	7	18	36	59	86
120	8	20	39	63	91
130	10	23	42	66	96
140	11	25	44	70	100
150	12	27	47	73	104
160	14	29	50	76	108
170	15	30	52	80	111
180	16	32	54	83	115
190	18	34	57	85	118
200	19	36	59	88	121
210	20	37	61	91	124
220	21	39	63	93	127
230	23	41	65	96	130
240	24	42	67	98	133
250	25	44	69	101	136
260	26	45	71	103	138
270	27	47	73	105	141
280	28	48	75	107	144
290	29	50	77	109	146
300	31	51	78	111	148
310	32	52	80	113	151

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	25	44	68	97
20	14	29	50	78	111
25	14	29	52	80	113
30	14	29	52	80	113
35	14	29	52	80	113
40	14	29	52	80	113
45	13	28	49	76	108
50	12	26	46	71	101
55	11	24	43	66	93
60	10	22	39	60	85
65	9	20	35	55	77
70	8	18	31	49	69
75	8	16	28	44	62
80	7	14	25	39	55
85	6	13	23	35	50
90	5	12	20	32	45

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	11	22	36	53
100	5	12	23	38	56
110	6	13	25	40	58
120	6	15	27	43	61
130	7	16	28	45	63
140	8	17	30	46	66
150	9	18	31	48	68
160	9	19	33	50	70
170	10	20	34	51	72
180	11	21	35	53	73
190	12	22	36	54	75
200	12	23	38	56	77
210	13	24	39	57	78
220	13	25	40	59	80
230	14	25	41	60	81
240	15	26	42	61	83
250	15	27	43	62	84
260	16	28	44	63	85

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	14	26	40	57
20	7	16	29	46	66
25	8	17	30	47	67
30	8	17	30	47	67
35	8	17	30	47	67
40	8	17	30	47	67
45	7	16	29	45	64
50	7	15	27	42	60
55	6	14	25	39	55
60	6	13	23	36	51
65	5	11	20	32	46
70	5	10	18	29	41
75	4	9	16	26	37
80	4	8	15	23	33
85	3	7	13	21	29
90	3	7	12	19	26

BW	Beg.	Nov.	Int.	Adv.	Pro
110	7	18	36	59	86
120	8	20	39	63	91
130	10	23	42	66	96
140	11	25	44	70	100
150	12	27	47	73	104
160	14	29	50	76	108
170	15	30	52	80	111
180	16	32	54	83	115
190	18	34	57	85	118
200	19	36	59	88	121
210	20	37	61	91	124
220	21	39	63	93	127
230	23	41	65	96	130
240	24	42	67	98	133
250	25	44	69	101	136
260	26	45	71	103	138
270	27	47	73	105	141
280	28	48	75	107	144
290	29	50	77	109	146
300	31	51	78	111	148
310	32	52	80	113	151

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	25	44	68	97
20	14	29	50	78	111
25	14	29	52	80	113
30	14	29	52	80	113
35	14	29	52	80	113
40	14	29	52	80	113
45	13	28	49	76	108
50	12	26	46	71	101
55	11	24	43	66	93
60	10	22	39	60	85
65	9	20	35	55	77
70	8	18	31	49	69
75	8	16	28	44	62
80	7	14	25	39	55
85	6	13	23	35	50
90	5	12	20	32	45

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	11	22	36	53
100	5	12	23	38	56
110	6	13	25	40	58
120	6	15	27	43	61
130	7	16	28	45	63
140	8	17	30	46	66
150	9	18	31	48	68
160	9	19	33	50	70
170	10	20	34	51	72
180	11	21	35	53	73
190	12	22	36	54	75
200	12	23	38	56	77
210	13	24	39	57	78
220	13	25	40	59	80
230	14	25	41	60	81
240	15	26	42	61	83
250	15	27	43	62	84
260	16	28	44	63	85

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	14	26	40	57
20	7	16	29	46	66
25	8	17	30	47	67
30	8	17	30	47	67
35	8	17	30	47	67
40	8	17	30	47	67
45	7	16	29	45	64
50	7	15	27	42	60
55	6	14	25	39	55
60	6	13	23	36	51
65	5	11	20	32	46
70	5	10	18	29	41
75	4	9	16	26	37
80	4	8	15	23	33
85	3	7	13	21	29
90	3	7	12	19	26

BW	Beg.	Nov.	Int.	Adv.	Pro
110	7	18	36	59	86
120	8	20	39	63	91
130	10	23	42	66	96
140	11	25	44	70	100
150	12	27	47	73	104
160	14	29	50	76	108
170	15	30	52	80	111
180	16	32	54	83	115
190	18	34	57	85	118
200	19	36	59	88	121
210	20	37	61	91	124
220	21	39	63	93	127
230	23	41	65	96	130
240	24	42	67	98	133
250	25	44	69	101	136
260	26	45	71	103	138
270	27	47	73	105	141
280	28	48	75	107	144
290	29	50	77	109	146
300	31	51	78	111	148
310	32	52	80	113	151

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	25	44	68	97
20	14	29	50	78	111
25	14	29	52	80	113
30	14	29	52	80	113
35	14	29	52	80	113
40	14	29	52	80	113
45	13	28	49	76	108
50	12	26	46	71	101
55	11	24	43	66	93
60	10	22	39	60	85
65	9	20	35	55	77
70	8	18	31	49	69
75	8	16	28	44	62
80	7	14	25	39	55
85	6	13	23	35	50
90	5	12	20	32	45

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	11	22	36	53
100	5	12	23	38	56
110	6	13	25	40	58
120	6	15	27	43	61
130	7	16	28	45	63
140	8	17	30	46	66
150	9	18	31	48	68
160	9	19	33	50	70
170	10	20	34	51	72
180	11	21	35	53	73
190	12	22	36	54	75
200	12	23	38	56	77
210	13	24	39	57	78
220	13	25	40	59	80
230	14	25	41	60	81
240	15	26	42	61	83
250	15	27	43	62	84
260	16	28	44	63	85

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	14	26	40	57
20	7	16	29	46	66
25	8	17	30	47	67
30	8	17	30	47	67
35	8	17	30	47	67
40	8	17	30	47	67
45	7	16	29	45	64
50	7	15	27	42	60
55	6	14	25	39	55
60	6	13	23	36	51
65	5	11	20	32	46
70	5	10	18	29	41
75	4	9	16	26	37
80	4	8	15	23	33
85	3	7	13	21	29
90	3	7	12	19	26