Strength standards

How much should you curl?

How much should you dumbbell curl for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average dumbbell curl and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is one dumbbell, the way you log it in the app.

Gold II

Stronger than 78% of guys

Next: Gold I at 50 lb × 5

Estimated one-rep max: 53 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Dumbbell curl standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Dumbbell curl standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg11521103416502370329041
130 lb59 kg11522103516522472339342
140 lb64 kg12623113717552576359845
150 lb68 kg126241139185827803710447
160 lb73 kg136251241196128843910950
170 lb77 kg146271243206429894011552
180 lb82 kg147281345216731934212055
190 lb86 kg157291347227032974412557
200 lb91 kg1573014492273331014613160
210 lb95 kg1683215512376351054813662
220 lb100 kg1783315532478361095014164
230 lb104 kg1783416552581371135114666
240 lb109 kg1883516572684381165315169
250 or more lb113 or more kg1893617582787401205515671

Women

Dumbbell curl standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg63126209291441195324
130 lb59 kg731362010301442195425
140 lb64 kg731462210321544205726
150 lb68 kg741472311341647216028
160 lb73 kg841572411361649236429
170 lb77 kg841672512371752246731
180 lb82 kg841682612391854257032
190 lb86 kg941782713411956267333
200 lb91 kg941882913422059277635
210 lb95 kg951893014442061287936
220 lb100 kg1051993114462163298237
230 lb104 kg1052093215472266308539
240 lb109 kg11521103315492268318840
250 or more lb113 or more kg11521103416512370329141

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good dumbbell curl?

For a 180 lb guy, Silver starts at 28 lb, Gold at 45 lb, Platinum at 67 lb and Diamond at 93 lb for one rep. For a 140 lb woman, Silver starts at 14 lb, Gold at 22 lb, Platinum at 32 lb and Diamond at 44 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 25 lb dumbbell curl good?

    For a 180 lb guy, a 25 lb dumbbells dumbbell curl for one rep is Bronze I, stronger than about 45% of guys. At 150 lb bodyweight it is Silver III; at 210 lb it is Bronze II.

  • Is a 35 lb dumbbell curl good?

    For a 180 lb guy, a 35 lb dumbbells dumbbell curl for one rep is Silver II, stronger than about 60% of guys. At 150 lb bodyweight it is Silver I; at 210 lb it is Silver III.

  • Is a 45 lb dumbbell curl good?

    For a 180 lb guy, a 45 lb dumbbells dumbbell curl for one rep is Gold III, stronger than about 71% of guys. At 150 lb bodyweight it is Gold II; at 210 lb it is Silver I.

  • Is a 50 lb dumbbell curl good?

    For a 180 lb guy, a 50 lb dumbbells dumbbell curl for one rep is Gold II, stronger than about 77% of guys. At 150 lb bodyweight it is Gold I; at 210 lb it is Gold III.

  • Is a 10 lb dumbbells dumbbell curl good for a woman?

    For a 140 lb woman, a 10 lb dumbbells dumbbell curl for one rep is Bronze II, stronger than about 39% of women. At 120 lb bodyweight it is Bronze I; at 170 lb it is Bronze II.

  • Is a 15 lb dumbbells dumbbell curl good for a woman?

    For a 140 lb woman, a 15 lb dumbbells dumbbell curl for one rep is Silver II, stronger than about 56% of women. At 120 lb bodyweight it is Silver II; at 170 lb it is Silver III.

  • Is a 20 lb dumbbells dumbbell curl good for a woman?

    For a 140 lb woman, a 20 lb dumbbells dumbbell curl for one rep is Silver I, stronger than about 68% of women. At 120 lb bodyweight it is Gold III; at 170 lb it is Silver II.

  • Is a 10 kg dumbbell dumbbell curl good?

    For an 80 kg guy, a 10 kg dumbbell dumbbell curl for one rep is Bronze I, stronger than about 41% of guys. For a 60 kg woman it is Gold III, stronger than about 76% of women.

  • Is a 15 kg dumbbell dumbbell curl good?

    For an 80 kg guy, a 15 kg dumbbell dumbbell curl for one rep is Silver II, stronger than about 58% of guys. For a 60 kg woman it is Platinum II, stronger than about 90% of women.

  • Is a 20 kg dumbbell dumbbell curl good?

    For an 80 kg guy, a 20 kg dumbbell dumbbell curl for one rep is Gold III, stronger than about 71% of guys. For a 60 kg woman it is Diamond III, stronger than about 96% of women.

How the rank works

How Evident ranks your dumbbell curl

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 12 reps. Beat 12 on your last, all-out set and the weight goes up next time. Rest is 1 min 30 s.

Watch your dumbbell curl rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

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Questions

Dumbbell curl questions.

How much should I dumbbell curl for my weight?

For a 180 lb guy, Silver starts at 28 lb, Gold at 45 lb, Platinum at 67 lb and Diamond at 93 lb for one rep. For a 140 lb woman, Silver starts at 14 lb, Gold at 22 lb, Platinum at 32 lb and Diamond at 44 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man dumbbell curl?

Among men who lift, the middle of the pack at 180 lb is about 54 lb per dumbbell for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 29 lb per dumbbell.

What’s a good dumbbell curl for a woman?

For a 140 lb woman, Silver starts at 14 lb, Gold at 22 lb, Platinum at 32 lb and Diamond at 44 lb for one rep. Among women who lift, the middle at 140 lb is about 26 lb per dumbbell, which is Gold II.

How does Evident rank my dumbbell curl?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards