One Arm Cable Bicep Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Bicep
Secondary Muscles	None
Stabilizer Muscles	Forearm Flexors
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Bicep

Secondary Muscles

None

Stabilizer Muscles

Forearm Flexors

Grip Muscles

Forearm Flexors

One Arm Cable Bicep Curl Average Weight [1RM]

Level
Beg.	3 kg (6 lb)	1 kg (2 lb)
Nov.	13 kg (29 lb)	6 kg (13 lb)
Int.	33 kg (72 lb)	16 kg (35 lb)
Adv.	61 kg (134 lb)	31 kg (68 lb)
Pro	95 kg (210 lb)	50 kg (110 lb)

Level

Beg.

3 kg
(6 lb)

1 kg
(2 lb)

Nov.

13 kg
(29 lb)

6 kg
(13 lb)

Int.

33 kg
(72 lb)

16 kg
(35 lb)

Adv.

61 kg
(134 lb)

31 kg
(68 lb)

Pro

95 kg
(210 lb)

50 kg
(110 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.

One Arm Cable Bicep Curl Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	1	14	45	94	158
120	1	16	50	101	167
130	2	19	54	108	175
140	3	22	59	114	183
150	4	24	63	120	190
160	5	27	67	125	198
170	7	30	71	131	204
180	8	32	75	136	211
190	9	35	79	141	217
200	10	37	82	146	223
210	12	39	86	151	229
220	13	42	90	155	235
230	14	44	93	160	240
240	16	46	96	164	246
250	17	49	99	168	251
260	18	51	103	172	256
270	19	53	106	176	260
280	21	55	109	180	265
290	22	57	111	184	270
300	23	59	114	188	274
310	25	61	117	191	278

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	25	61	114	179
20	6	28	70	130	205
25	6	29	72	134	210
30	6	29	72	134	210
35	6	29	72	134	210
40	6	29	72	134	210
45	6	28	68	127	199
50	5	26	64	119	187
55	5	24	59	110	173
60	5	22	54	100	158
65	4	20	49	91	143
70	4	18	44	81	128
75	3	16	39	73	115
80	3	14	35	65	102
85	3	13	31	58	92
90	2	11	28	53	83

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	0	4	18	43	75
100	0	6	22	48	82
110	0	8	25	53	88
120	1	9	28	57	94
130	2	11	32	62	100
140	2	13	35	66	106
150	3	15	38	70	111
160	4	17	41	74	116
170	5	19	44	78	121
180	6	21	46	82	125
190	7	23	49	86	130
200	8	24	52	89	134
210	9	26	54	92	138
220	10	28	57	96	142
230	11	30	59	99	146
240	12	31	62	102	150
250	13	33	64	105	154
260	14	35	66	108	157

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	11	30	58	93
20	2	13	34	66	107
25	2	13	35	68	110
30	2	13	35	68	110
35	2	13	35	68	110
40	2	13	35	68	110
45	2	12	33	65	104
50	2	11	31	61	98
55	2	11	29	56	90
60	1	10	26	51	82
65	1	9	24	46	74
70	1	8	21	41	67
75	1	7	19	37	60
80	1	6	17	33	53
85	1	6	15	30	48
90	1	5	14	27	43

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

One Arm Cable Bicep Curl

Muscles Activated

One Arm Cable Bicep Curl Average Weight [1RM]

One Arm 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	1	14	45	94	158
120	1	16	50	101	167
130	2	19	54	108	175
140	3	22	59	114	183
150	4	24	63	120	190
160	5	27	67	125	198
170	7	30	71	131	204
180	8	32	75	136	211
190	9	35	79	141	217
200	10	37	82	146	223
210	12	39	86	151	229
220	13	42	90	155	235
230	14	44	93	160	240
240	16	46	96	164	246
250	17	49	99	168	251
260	18	51	103	172	256
270	19	53	106	176	260
280	21	55	109	180	265
290	22	57	111	184	270
300	23	59	114	188	274
310	25	61	117	191	278

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	25	61	114	179
20	6	28	70	130	205
25	6	29	72	134	210
30	6	29	72	134	210
35	6	29	72	134	210
40	6	29	72	134	210
45	6	28	68	127	199
50	5	26	64	119	187
55	5	24	59	110	173
60	5	22	54	100	158
65	4	20	49	91	143
70	4	18	44	81	128
75	3	16	39	73	115
80	3	14	35	65	102
85	3	13	31	58	92
90	2	11	28	53	83

BW	Beg.	Nov.	Int.	Adv.	Pro
90	0	4	18	43	75
100	0	6	22	48	82
110	0	8	25	53	88
120	1	9	28	57	94
130	2	11	32	62	100
140	2	13	35	66	106
150	3	15	38	70	111
160	4	17	41	74	116
170	5	19	44	78	121
180	6	21	46	82	125
190	7	23	49	86	130
200	8	24	52	89	134
210	9	26	54	92	138
220	10	28	57	96	142
230	11	30	59	99	146
240	12	31	62	102	150
250	13	33	64	105	154
260	14	35	66	108	157

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	11	30	58	93
20	2	13	34	66	107
25	2	13	35	68	110
30	2	13	35	68	110
35	2	13	35	68	110
40	2	13	35	68	110
45	2	12	33	65	104
50	2	11	31	61	98
55	2	11	29	56	90
60	1	10	26	51	82
65	1	9	24	46	74
70	1	8	21	41	67
75	1	7	19	37	60
80	1	6	17	33	53
85	1	6	15	30	48
90	1	5	14	27	43

BW	Beg.	Nov.	Int.	Adv.	Pro
110	1	14	45	94	158
120	1	16	50	101	167
130	2	19	54	108	175
140	3	22	59	114	183
150	4	24	63	120	190
160	5	27	67	125	198
170	7	30	71	131	204
180	8	32	75	136	211
190	9	35	79	141	217
200	10	37	82	146	223
210	12	39	86	151	229
220	13	42	90	155	235
230	14	44	93	160	240
240	16	46	96	164	246
250	17	49	99	168	251
260	18	51	103	172	256
270	19	53	106	176	260
280	21	55	109	180	265
290	22	57	111	184	270
300	23	59	114	188	274
310	25	61	117	191	278

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	25	61	114	179
20	6	28	70	130	205
25	6	29	72	134	210
30	6	29	72	134	210
35	6	29	72	134	210
40	6	29	72	134	210
45	6	28	68	127	199
50	5	26	64	119	187
55	5	24	59	110	173
60	5	22	54	100	158
65	4	20	49	91	143
70	4	18	44	81	128
75	3	16	39	73	115
80	3	14	35	65	102
85	3	13	31	58	92
90	2	11	28	53	83

BW	Beg.	Nov.	Int.	Adv.	Pro
90	0	4	18	43	75
100	0	6	22	48	82
110	0	8	25	53	88
120	1	9	28	57	94
130	2	11	32	62	100
140	2	13	35	66	106
150	3	15	38	70	111
160	4	17	41	74	116
170	5	19	44	78	121
180	6	21	46	82	125
190	7	23	49	86	130
200	8	24	52	89	134
210	9	26	54	92	138
220	10	28	57	96	142
230	11	30	59	99	146
240	12	31	62	102	150
250	13	33	64	105	154
260	14	35	66	108	157

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	11	30	58	93
20	2	13	34	66	107
25	2	13	35	68	110
30	2	13	35	68	110
35	2	13	35	68	110
40	2	13	35	68	110
45	2	12	33	65	104
50	2	11	31	61	98
55	2	11	29	56	90
60	1	10	26	51	82
65	1	9	24	46	74
70	1	8	21	41	67
75	1	7	19	37	60
80	1	6	17	33	53
85	1	6	15	30	48
90	1	5	14	27	43

BW	Beg.	Nov.	Int.	Adv.	Pro
110	1	14	45	94	158
120	1	16	50	101	167
130	2	19	54	108	175
140	3	22	59	114	183
150	4	24	63	120	190
160	5	27	67	125	198
170	7	30	71	131	204
180	8	32	75	136	211
190	9	35	79	141	217
200	10	37	82	146	223
210	12	39	86	151	229
220	13	42	90	155	235
230	14	44	93	160	240
240	16	46	96	164	246
250	17	49	99	168	251
260	18	51	103	172	256
270	19	53	106	176	260
280	21	55	109	180	265
290	22	57	111	184	270
300	23	59	114	188	274
310	25	61	117	191	278

Age	Beg.	Nov.	Int.	Adv.	Pro
15	5	25	61	114	179
20	6	28	70	130	205
25	6	29	72	134	210
30	6	29	72	134	210
35	6	29	72	134	210
40	6	29	72	134	210
45	6	28	68	127	199
50	5	26	64	119	187
55	5	24	59	110	173
60	5	22	54	100	158
65	4	20	49	91	143
70	4	18	44	81	128
75	3	16	39	73	115
80	3	14	35	65	102
85	3	13	31	58	92
90	2	11	28	53	83

BW	Beg.	Nov.	Int.	Adv.	Pro
90	0	4	18	43	75
100	0	6	22	48	82
110	0	8	25	53	88
120	1	9	28	57	94
130	2	11	32	62	100
140	2	13	35	66	106
150	3	15	38	70	111
160	4	17	41	74	116
170	5	19	44	78	121
180	6	21	46	82	125
190	7	23	49	86	130
200	8	24	52	89	134
210	9	26	54	92	138
220	10	28	57	96	142
230	11	30	59	99	146
240	12	31	62	102	150
250	13	33	64	105	154
260	14	35	66	108	157

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	11	30	58	93
20	2	13	34	66	107
25	2	13	35	68	110
30	2	13	35	68	110
35	2	13	35	68	110
40	2	13	35	68	110
45	2	12	33	65	104
50	2	11	31	61	98
55	2	11	29	56	90
60	1	10	26	51	82
65	1	9	24	46	74
70	1	8	21	41	67
75	1	7	19	37	60
80	1	6	17	33	53
85	1	6	15	30	48
90	1	5	14	27	43