Dumbbell Wrist Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Forearm Flexors
Secondary Muscles	Forearm Extensor Muscles
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Forearm Flexors

Secondary Muscles

Forearm Extensor Muscles

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Flexors

Dumbbell Wrist Curl Average Weight [1RM]

Level
Beg.	4 kg (8 lb)	3 kg (7 lb)
Nov.	13 kg (28 lb)	7 kg (15 lb)
Int.	28 kg (62 lb)	12 kg (28 lb)
Adv.	49 kg (108 lb)	19 kg (42 lb)
Pro	75 kg (164 lb)	27 kg (59 lb)

Level

Beg.

4 kg
(8 lb)

3 kg
(7 lb)

Nov.

13 kg
(28 lb)

7 kg
(15 lb)

Int.

28 kg
(62 lb)

12 kg
(28 lb)

Adv.

49 kg
(108 lb)

19 kg
(42 lb)

Pro

75 kg
(164 lb)

27 kg
(59 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 Wrist Curl Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	14	39	75	122
120	3	17	43	81	129
130	4	19	47	86	136
140	5	22	50	92	142
150	6	24	54	97	148
160	8	26	58	101	154
170	9	29	61	106	160
180	10	31	65	110	165
190	12	33	68	115	170
200	13	36	71	119	176
210	14	38	74	123	180
220	16	40	77	127	185
230	17	42	80	130	190
240	18	44	83	134	194
250	20	46	86	137	198
260	21	48	88	141	202
270	22	50	91	144	206
280	24	52	94	148	210
290	25	54	96	151	214
300	26	56	99	154	218
310	27	58	101	157	221

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	24	52	92	140
20	8	27	60	105	160
25	8	28	62	108	164
30	8	28	62	108	164
35	8	28	62	108	164
40	8	28	62	108	164
45	8	27	58	102	156
50	7	25	55	96	146
55	7	23	51	89	135
60	6	21	46	81	123
65	6	19	42	73	112
70	5	17	37	66	100
75	4	15	34	59	90
80	4	14	30	53	80
85	4	12	27	47	72
90	3	11	24	42	65

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	9	17	29	43
100	4	10	19	31	46
110	5	12	21	34	49
120	6	13	23	36	51
130	7	14	25	38	54
140	8	16	27	40	56
150	9	17	28	42	59
160	10	18	30	44	61
170	11	19	31	46	63
180	11	20	33	48	65
190	12	22	34	50	67
200	13	23	35	51	69
210	14	24	37	53	71
220	15	25	38	54	72
230	15	26	39	56	74
240	16	27	40	57	76
250	17	28	42	59	77
260	18	29	43	60	79

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	13	23	35	50
20	7	15	26	41	57
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	15	26	39	56
50	7	14	24	37	52
55	6	13	22	34	48
60	6	12	20	31	44
65	5	11	18	28	40
70	5	9	16	25	36
75	4	8	15	23	32
80	4	8	13	20	29
85	3	7	12	18	26
90	3	6	11	16	23

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	🔥 15-25 Calories
Medium	🔥 25-35 Calories
Hard	🔥 35-50 Calories
Max	🔥 50-70 Calories

Intensity

Calories Burned

Easy

🔥 15-25 Calories

Medium

🔥 25-35 Calories

Hard

🔥 35-50 Calories

Max

🔥 50-70 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 Wrist Curl Average Weight [1RM]

Dumbbell Wrist 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	2	14	39	75	122
120	3	17	43	81	129
130	4	19	47	86	136
140	5	22	50	92	142
150	6	24	54	97	148
160	8	26	58	101	154
170	9	29	61	106	160
180	10	31	65	110	165
190	12	33	68	115	170
200	13	36	71	119	176
210	14	38	74	123	180
220	16	40	77	127	185
230	17	42	80	130	190
240	18	44	83	134	194
250	20	46	86	137	198
260	21	48	88	141	202
270	22	50	91	144	206
280	24	52	94	148	210
290	25	54	96	151	214
300	26	56	99	154	218
310	27	58	101	157	221

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	24	52	92	140
20	8	27	60	105	160
25	8	28	62	108	164
30	8	28	62	108	164
35	8	28	62	108	164
40	8	28	62	108	164
45	8	27	58	102	156
50	7	25	55	96	146
55	7	23	51	89	135
60	6	21	46	81	123
65	6	19	42	73	112
70	5	17	37	66	100
75	4	15	34	59	90
80	4	14	30	53	80
85	4	12	27	47	72
90	3	11	24	42	65

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	9	17	29	43
100	4	10	19	31	46
110	5	12	21	34	49
120	6	13	23	36	51
130	7	14	25	38	54
140	8	16	27	40	56
150	9	17	28	42	59
160	10	18	30	44	61
170	11	19	31	46	63
180	11	20	33	48	65
190	12	22	34	50	67
200	13	23	35	51	69
210	14	24	37	53	71
220	15	25	38	54	72
230	15	26	39	56	74
240	16	27	40	57	76
250	17	28	42	59	77
260	18	29	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	13	23	35	50
20	7	15	26	41	57
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	15	26	39	56
50	7	14	24	37	52
55	6	13	22	34	48
60	6	12	20	31	44
65	5	11	18	28	40
70	5	9	16	25	36
75	4	8	15	23	32
80	4	8	13	20	29
85	3	7	12	18	26
90	3	6	11	16	23

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	14	39	75	122
120	3	17	43	81	129
130	4	19	47	86	136
140	5	22	50	92	142
150	6	24	54	97	148
160	8	26	58	101	154
170	9	29	61	106	160
180	10	31	65	110	165
190	12	33	68	115	170
200	13	36	71	119	176
210	14	38	74	123	180
220	16	40	77	127	185
230	17	42	80	130	190
240	18	44	83	134	194
250	20	46	86	137	198
260	21	48	88	141	202
270	22	50	91	144	206
280	24	52	94	148	210
290	25	54	96	151	214
300	26	56	99	154	218
310	27	58	101	157	221

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	24	52	92	140
20	8	27	60	105	160
25	8	28	62	108	164
30	8	28	62	108	164
35	8	28	62	108	164
40	8	28	62	108	164
45	8	27	58	102	156
50	7	25	55	96	146
55	7	23	51	89	135
60	6	21	46	81	123
65	6	19	42	73	112
70	5	17	37	66	100
75	4	15	34	59	90
80	4	14	30	53	80
85	4	12	27	47	72
90	3	11	24	42	65

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	9	17	29	43
100	4	10	19	31	46
110	5	12	21	34	49
120	6	13	23	36	51
130	7	14	25	38	54
140	8	16	27	40	56
150	9	17	28	42	59
160	10	18	30	44	61
170	11	19	31	46	63
180	11	20	33	48	65
190	12	22	34	50	67
200	13	23	35	51	69
210	14	24	37	53	71
220	15	25	38	54	72
230	15	26	39	56	74
240	16	27	40	57	76
250	17	28	42	59	77
260	18	29	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	13	23	35	50
20	7	15	26	41	57
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	15	26	39	56
50	7	14	24	37	52
55	6	13	22	34	48
60	6	12	20	31	44
65	5	11	18	28	40
70	5	9	16	25	36
75	4	8	15	23	32
80	4	8	13	20	29
85	3	7	12	18	26
90	3	6	11	16	23

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	14	39	75	122
120	3	17	43	81	129
130	4	19	47	86	136
140	5	22	50	92	142
150	6	24	54	97	148
160	8	26	58	101	154
170	9	29	61	106	160
180	10	31	65	110	165
190	12	33	68	115	170
200	13	36	71	119	176
210	14	38	74	123	180
220	16	40	77	127	185
230	17	42	80	130	190
240	18	44	83	134	194
250	20	46	86	137	198
260	21	48	88	141	202
270	22	50	91	144	206
280	24	52	94	148	210
290	25	54	96	151	214
300	26	56	99	154	218
310	27	58	101	157	221

Age	Beg.	Nov.	Int.	Adv.	Pro
15	7	24	52	92	140
20	8	27	60	105	160
25	8	28	62	108	164
30	8	28	62	108	164
35	8	28	62	108	164
40	8	28	62	108	164
45	8	27	58	102	156
50	7	25	55	96	146
55	7	23	51	89	135
60	6	21	46	81	123
65	6	19	42	73	112
70	5	17	37	66	100
75	4	15	34	59	90
80	4	14	30	53	80
85	4	12	27	47	72
90	3	11	24	42	65

BW	Beg.	Nov.	Int.	Adv.	Pro
90	3	9	17	29	43
100	4	10	19	31	46
110	5	12	21	34	49
120	6	13	23	36	51
130	7	14	25	38	54
140	8	16	27	40	56
150	9	17	28	42	59
160	10	18	30	44	61
170	11	19	31	46	63
180	11	20	33	48	65
190	12	22	34	50	67
200	13	23	35	51	69
210	14	24	37	53	71
220	15	25	38	54	72
230	15	26	39	56	74
240	16	27	40	57	76
250	17	28	42	59	77
260	18	29	43	60	79

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	13	23	35	50
20	7	15	26	41	57
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	15	26	39	56
50	7	14	24	37	52
55	6	13	22	34	48
60	6	12	20	31	44
65	5	11	18	28	40
70	5	9	16	25	36
75	4	8	15	23	32
80	4	8	13	20	29
85	3	7	12	18	26
90	3	6	11	16	23