One Arm Cable Bicep Curl

Activated Muscles

Muscle Group	Muscles
Primary muscles	Biceps Brachii
Secondary muscles	Brachialis, Brachioradialis
Stabilizer muscles	Forearm muscles (flexors), Shoulder stabilizers
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Biceps Brachii

Secondary muscles

Brachialis, Brachioradialis

Stabilizer muscles

Forearm muscles (flexors), Shoulder stabilizers

Grip muscles

Forearms (Flexors)

One Arm Cable Bicep Curl Average

Level
	3 kg (6 lbs)	1 kg (2 lbs)
	13 kg (29 lbs)	6 kg (13 lbs)
	33 kg (72 lbs)	16 kg (35 lbs)
	61 kg (134 lbs)	31 kg (68 lbs)
	95 kg (210 lbs)	50 kg (110 lbs)

Level

3 kg
(6 lbs)

1 kg
(2 lbs)

13 kg
(29 lbs)

6 kg
(13 lbs)

33 kg
(72 lbs)

16 kg
(35 lbs)

61 kg
(134 lbs)

31 kg
(68 lbs)

95 kg
(210 lbs)

50 kg
(110 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

One Arm Cable Bicep Curl Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	0	6	20	43	72
55	1	8	23	46	76
60	1	9	25	49	80
65	2	10	27	52	84
70	2	12	29	55	88
75	3	13	31	58	91
80	3	14	33	61	95
85	4	15	35	63	98
90	5	17	37	66	101
95	5	18	39	68	104
100	6	19	41	71	107
105	7	20	42	73	109
110	7	21	44	75	112
115	8	22	46	77	114
120	9	23	47	79	117
125	9	25	49	81	119
130	10	26	50	83	122
135	10	27	52	85	124
140	11	28	53	86	126

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	2	11	28	52	81
20	3	13	32	59	93
25	3	13	33	61	95
30	3	13	33	61	95
35	3	13	33	61	95
40	3	13	33	61	95
45	3	13	31	57	90
50	2	12	29	54	85
55	2	11	27	50	79
60	2	10	24	46	72
65	2	9	22	41	65
70	2	8	20	37	58
75	1	7	18	33	52
80	1	6	16	30	46
85	1	6	14	26	42
90	1	5	13	24	38

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	0	2	8	19	33
45	0	3	10	21	37
50	0	3	11	24	40
55	0	4	13	26	43
60	1	5	15	29	46
65	1	6	16	31	49
70	2	7	18	33	51
75	2	8	19	35	54
80	2	9	21	37	56
85	3	10	22	38	58
90	3	11	23	40	61
95	4	12	25	42	63
100	5	13	26	44	65
105	5	14	27	45	67
110	6	14	28	47	68
115	6	15	29	48	70
120	7	16	31	50	72

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	1	5	14	26	42
20	1	6	15	30	48
25	1	6	16	31	50
30	1	6	16	31	50
35	1	6	16	31	50
40	1	6	16	31	50
45	1	6	15	29	47
50	1	5	14	27	44
55	1	5	13	25	41
60	1	4	12	23	37
65	1	4	11	21	34
70	1	4	10	19	30
75	0	3	9	17	27
80	0	3	8	15	24
85	0	3	7	13	22
90	0	2	6	12	20

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

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.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

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.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 20-30 calories
Moderate	🔥 30-45 calories
Vigorous	🔥 45-60 calories
High-Intensity	🔥 60-80 calories

Intensity

Calories Burned

Light

🔥 20-30 calories

Moderate

🔥 30-45 calories

Vigorous

🔥 45-60 calories

High-Intensity

🔥 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:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

One Arm Cable Bicep Curl

Activated Muscles

One Arm Cable Bicep Curl Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

One Arm Cable Bicep Curl Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	0	6	20	43	72
55	1	8	23	46	76
60	1	9	25	49	80
65	2	10	27	52	84
70	2	12	29	55	88
75	3	13	31	58	91
80	3	14	33	61	95
85	4	15	35	63	98
90	5	17	37	66	101
95	5	18	39	68	104
100	6	19	41	71	107
105	7	20	42	73	109
110	7	21	44	75	112
115	8	22	46	77	114
120	9	23	47	79	117
125	9	25	49	81	119
130	10	26	50	83	122
135	10	27	52	85	124
140	11	28	53	86	126

Age
15	2	11	28	52	81
20	3	13	32	59	93
25	3	13	33	61	95
30	3	13	33	61	95
35	3	13	33	61	95
40	3	13	33	61	95
45	3	13	31	57	90
50	2	12	29	54	85
55	2	11	27	50	79
60	2	10	24	46	72
65	2	9	22	41	65
70	2	8	20	37	58
75	1	7	18	33	52
80	1	6	16	30	46
85	1	6	14	26	42
90	1	5	13	24	38

BW
40	0	2	8	19	33
45	0	3	10	21	37
50	0	3	11	24	40
55	0	4	13	26	43
60	1	5	15	29	46
65	1	6	16	31	49
70	2	7	18	33	51
75	2	8	19	35	54
80	2	9	21	37	56
85	3	10	22	38	58
90	3	11	23	40	61
95	4	12	25	42	63
100	5	13	26	44	65
105	5	14	27	45	67
110	6	14	28	47	68
115	6	15	29	48	70
120	7	16	31	50	72

Age
15	1	5	14	26	42
20	1	6	15	30	48
25	1	6	16	31	50
30	1	6	16	31	50
35	1	6	16	31	50
40	1	6	16	31	50
45	1	6	15	29	47
50	1	5	14	27	44
55	1	5	13	25	41
60	1	4	12	23	37
65	1	4	11	21	34
70	1	4	10	19	30
75	0	3	9	17	27
80	0	3	8	15	24
85	0	3	7	13	22
90	0	2	6	12	20

BW
50	0	6	20	43	72
55	1	8	23	46	76
60	1	9	25	49	80
65	2	10	27	52	84
70	2	12	29	55	88
75	3	13	31	58	91
80	3	14	33	61	95
85	4	15	35	63	98
90	5	17	37	66	101
95	5	18	39	68	104
100	6	19	41	71	107
105	7	20	42	73	109
110	7	21	44	75	112
115	8	22	46	77	114
120	9	23	47	79	117
125	9	25	49	81	119
130	10	26	50	83	122
135	10	27	52	85	124
140	11	28	53	86	126

Age
15	2	11	28	52	81
20	3	13	32	59	93
25	3	13	33	61	95
30	3	13	33	61	95
35	3	13	33	61	95
40	3	13	33	61	95
45	3	13	31	57	90
50	2	12	29	54	85
55	2	11	27	50	79
60	2	10	24	46	72
65	2	9	22	41	65
70	2	8	20	37	58
75	1	7	18	33	52
80	1	6	16	30	46
85	1	6	14	26	42
90	1	5	13	24	38

BW
40	0	2	8	19	33
45	0	3	10	21	37
50	0	3	11	24	40
55	0	4	13	26	43
60	1	5	15	29	46
65	1	6	16	31	49
70	2	7	18	33	51
75	2	8	19	35	54
80	2	9	21	37	56
85	3	10	22	38	58
90	3	11	23	40	61
95	4	12	25	42	63
100	5	13	26	44	65
105	5	14	27	45	67
110	6	14	28	47	68
115	6	15	29	48	70
120	7	16	31	50	72

Age
15	1	5	14	26	42
20	1	6	15	30	48
25	1	6	16	31	50
30	1	6	16	31	50
35	1	6	16	31	50
40	1	6	16	31	50
45	1	6	15	29	47
50	1	5	14	27	44
55	1	5	13	25	41
60	1	4	12	23	37
65	1	4	11	21	34
70	1	4	10	19	30
75	0	3	9	17	27
80	0	3	8	15	24
85	0	3	7	13	22
90	0	2	6	12	20

BW
50	0	6	20	43	72
55	1	8	23	46	76
60	1	9	25	49	80
65	2	10	27	52	84
70	2	12	29	55	88
75	3	13	31	58	91
80	3	14	33	61	95
85	4	15	35	63	98
90	5	17	37	66	101
95	5	18	39	68	104
100	6	19	41	71	107
105	7	20	42	73	109
110	7	21	44	75	112
115	8	22	46	77	114
120	9	23	47	79	117
125	9	25	49	81	119
130	10	26	50	83	122
135	10	27	52	85	124
140	11	28	53	86	126

Age
15	2	11	28	52	81
20	3	13	32	59	93
25	3	13	33	61	95
30	3	13	33	61	95
35	3	13	33	61	95
40	3	13	33	61	95
45	3	13	31	57	90
50	2	12	29	54	85
55	2	11	27	50	79
60	2	10	24	46	72
65	2	9	22	41	65
70	2	8	20	37	58
75	1	7	18	33	52
80	1	6	16	30	46
85	1	6	14	26	42
90	1	5	13	24	38

BW
40	0	2	8	19	33
45	0	3	10	21	37
50	0	3	11	24	40
55	0	4	13	26	43
60	1	5	15	29	46
65	1	6	16	31	49
70	2	7	18	33	51
75	2	8	19	35	54
80	2	9	21	37	56
85	3	10	22	38	58
90	3	11	23	40	61
95	4	12	25	42	63
100	5	13	26	44	65
105	5	14	27	45	67
110	6	14	28	47	68
115	6	15	29	48	70
120	7	16	31	50	72

Age
15	1	5	14	26	42
20	1	6	15	30	48
25	1	6	16	31	50
30	1	6	16	31	50
35	1	6	16	31	50
40	1	6	16	31	50
45	1	6	15	29	47
50	1	5	14	27	44
55	1	5	13	25	41
60	1	4	12	23	37
65	1	4	11	21	34
70	1	4	10	19	30
75	0	3	9	17	27
80	0	3	8	15	24
85	0	3	7	13	22
90	0	2	6	12	20