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

Level

Beg.

13 kg
(29 lb)

6 kg
(13 lb)

Nov.

29 kg
(65 lb)

15 kg
(34 lb)

Int.

54 kg
(119 lb)

30 kg
(66 lb)

Adv.

85 kg
(188 lb)

49 kg
(108 lb)

Pro

122 kg
(270 lb)

72 kg
(158 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.

Lying Cable Curl Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	13	38	79	135	202
120	16	43	86	145	214
130	19	48	93	153	225
140	22	53	100	162	235
150	25	57	106	170	245
160	28	62	113	178	254
170	31	67	119	186	263
180	34	71	124	193	272
190	37	75	130	200	280
200	40	79	135	206	288
210	42	83	141	213	296
220	45	87	146	219	303
230	48	91	151	225	310
240	51	95	156	231	317
250	54	99	160	237	324
260	56	102	165	242	330
270	59	106	169	248	337
280	61	109	174	253	343
290	64	113	178	258	349
300	67	116	182	263	355
310	69	119	186	268	360

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	55	101	160	230
20	28	63	116	184	263
25	29	65	119	188	270
30	29	65	119	188	270
35	29	65	119	188	270
40	29	65	119	188	270
45	27	62	113	179	256
50	26	58	106	168	240
55	24	54	98	155	222
60	22	49	89	142	203
65	20	44	81	128	183
70	18	40	72	115	164
75	16	35	65	103	147
80	14	32	58	92	131
85	13	28	52	82	118
90	11	26	47	74	106

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	16	38	69	108
100	5	19	43	77	117
110	7	23	48	83	126
120	9	26	53	90	134
130	11	30	58	96	141
140	13	33	63	102	149
150	16	36	67	108	156
160	18	40	72	113	162
170	20	43	76	119	168
180	22	46	80	124	174
190	24	49	84	129	180
200	26	52	88	134	186
210	28	55	92	138	191
220	30	57	95	143	197
230	32	60	99	147	202
240	34	63	102	151	207
250	36	66	106	155	211
260	38	68	109	159	216

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	29	56	92	135
20	13	33	64	105	154
25	13	34	66	108	158
30	13	34	66	108	158
35	13	34	66	108	158
40	13	34	66	108	158
45	12	32	62	103	150
50	12	30	59	96	141
55	11	28	54	89	131
60	10	25	49	81	119
65	9	23	45	73	108
70	8	21	40	66	97
75	7	18	36	59	86
80	6	16	32	53	77
85	6	15	29	47	69
90	5	13	26	43	62

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 (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	79	135	202
120	16	43	86	145	214
130	19	48	93	153	225
140	22	53	100	162	235
150	25	57	106	170	245
160	28	62	113	178	254
170	31	67	119	186	263
180	34	71	124	193	272
190	37	75	130	200	280
200	40	79	135	206	288
210	42	83	141	213	296
220	45	87	146	219	303
230	48	91	151	225	310
240	51	95	156	231	317
250	54	99	160	237	324
260	56	102	165	242	330
270	59	106	169	248	337
280	61	109	174	253	343
290	64	113	178	258	349
300	67	116	182	263	355
310	69	119	186	268	360

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	55	101	160	230
20	28	63	116	184	263
25	29	65	119	188	270
30	29	65	119	188	270
35	29	65	119	188	270
40	29	65	119	188	270
45	27	62	113	179	256
50	26	58	106	168	240
55	24	54	98	155	222
60	22	49	89	142	203
65	20	44	81	128	183
70	18	40	72	115	164
75	16	35	65	103	147
80	14	32	58	92	131
85	13	28	52	82	118
90	11	26	47	74	106

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	16	38	69	108
100	5	19	43	77	117
110	7	23	48	83	126
120	9	26	53	90	134
130	11	30	58	96	141
140	13	33	63	102	149
150	16	36	67	108	156
160	18	40	72	113	162
170	20	43	76	119	168
180	22	46	80	124	174
190	24	49	84	129	180
200	26	52	88	134	186
210	28	55	92	138	191
220	30	57	95	143	197
230	32	60	99	147	202
240	34	63	102	151	207
250	36	66	106	155	211
260	38	68	109	159	216

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	29	56	92	135
20	13	33	64	105	154
25	13	34	66	108	158
30	13	34	66	108	158
35	13	34	66	108	158
40	13	34	66	108	158
45	12	32	62	103	150
50	12	30	59	96	141
55	11	28	54	89	131
60	10	25	49	81	119
65	9	23	45	73	108
70	8	21	40	66	97
75	7	18	36	59	86
80	6	16	32	53	77
85	6	15	29	47	69
90	5	13	26	43	62

BW	Beg.	Nov.	Int.	Adv.	Pro
110	13	38	79	135	202
120	16	43	86	145	214
130	19	48	93	153	225
140	22	53	100	162	235
150	25	57	106	170	245
160	28	62	113	178	254
170	31	67	119	186	263
180	34	71	124	193	272
190	37	75	130	200	280
200	40	79	135	206	288
210	42	83	141	213	296
220	45	87	146	219	303
230	48	91	151	225	310
240	51	95	156	231	317
250	54	99	160	237	324
260	56	102	165	242	330
270	59	106	169	248	337
280	61	109	174	253	343
290	64	113	178	258	349
300	67	116	182	263	355
310	69	119	186	268	360

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	55	101	160	230
20	28	63	116	184	263
25	29	65	119	188	270
30	29	65	119	188	270
35	29	65	119	188	270
40	29	65	119	188	270
45	27	62	113	179	256
50	26	58	106	168	240
55	24	54	98	155	222
60	22	49	89	142	203
65	20	44	81	128	183
70	18	40	72	115	164
75	16	35	65	103	147
80	14	32	58	92	131
85	13	28	52	82	118
90	11	26	47	74	106

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	16	38	69	108
100	5	19	43	77	117
110	7	23	48	83	126
120	9	26	53	90	134
130	11	30	58	96	141
140	13	33	63	102	149
150	16	36	67	108	156
160	18	40	72	113	162
170	20	43	76	119	168
180	22	46	80	124	174
190	24	49	84	129	180
200	26	52	88	134	186
210	28	55	92	138	191
220	30	57	95	143	197
230	32	60	99	147	202
240	34	63	102	151	207
250	36	66	106	155	211
260	38	68	109	159	216

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	29	56	92	135
20	13	33	64	105	154
25	13	34	66	108	158
30	13	34	66	108	158
35	13	34	66	108	158
40	13	34	66	108	158
45	12	32	62	103	150
50	12	30	59	96	141
55	11	28	54	89	131
60	10	25	49	81	119
65	9	23	45	73	108
70	8	21	40	66	97
75	7	18	36	59	86
80	6	16	32	53	77
85	6	15	29	47	69
90	5	13	26	43	62

BW	Beg.	Nov.	Int.	Adv.	Pro
110	13	38	79	135	202
120	16	43	86	145	214
130	19	48	93	153	225
140	22	53	100	162	235
150	25	57	106	170	245
160	28	62	113	178	254
170	31	67	119	186	263
180	34	71	124	193	272
190	37	75	130	200	280
200	40	79	135	206	288
210	42	83	141	213	296
220	45	87	146	219	303
230	48	91	151	225	310
240	51	95	156	231	317
250	54	99	160	237	324
260	56	102	165	242	330
270	59	106	169	248	337
280	61	109	174	253	343
290	64	113	178	258	349
300	67	116	182	263	355
310	69	119	186	268	360

Age	Beg.	Nov.	Int.	Adv.	Pro
15	24	55	101	160	230
20	28	63	116	184	263
25	29	65	119	188	270
30	29	65	119	188	270
35	29	65	119	188	270
40	29	65	119	188	270
45	27	62	113	179	256
50	26	58	106	168	240
55	24	54	98	155	222
60	22	49	89	142	203
65	20	44	81	128	183
70	18	40	72	115	164
75	16	35	65	103	147
80	14	32	58	92	131
85	13	28	52	82	118
90	11	26	47	74	106

BW	Beg.	Nov.	Int.	Adv.	Pro
90	4	16	38	69	108
100	5	19	43	77	117
110	7	23	48	83	126
120	9	26	53	90	134
130	11	30	58	96	141
140	13	33	63	102	149
150	16	36	67	108	156
160	18	40	72	113	162
170	20	43	76	119	168
180	22	46	80	124	174
190	24	49	84	129	180
200	26	52	88	134	186
210	28	55	92	138	191
220	30	57	95	143	197
230	32	60	99	147	202
240	34	63	102	151	207
250	36	66	106	155	211
260	38	68	109	159	216

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	29	56	92	135
20	13	33	64	105	154
25	13	34	66	108	158
30	13	34	66	108	158
35	13	34	66	108	158
40	13	34	66	108	158
45	12	32	62	103	150
50	12	30	59	96	141
55	11	28	54	89	131
60	10	25	49	81	119
65	9	23	45	73	108
70	8	21	40	66	97
75	7	18	36	59	86
80	6	16	32	53	77
85	6	15	29	47	69
90	5	13	26	43	62