Cable Hammer Curl Strength Standards
Wondering where your cable hammer curl stacks up? The tables below show the estimated one-rep max (1RM) needed to reach each strength level, from Beginner to World Class, adjusted for your bodyweight and gender. As a quick benchmark, an intermediate male lifter manages 0.25 to 0.4 times bodyweight and an intermediate female lifter 0.2 to 0.3 times bodyweight. The cable hammer curl primarily trains your biceps.
Values are 1RM in kg with lb in brackets, rounded to the nearest 2.5 kg. Anything below the Novice column counts as Beginner. Not sure of your 1RM? Enter any set into our strength standards calculator and it will estimate it and score this lift for you.
Men's Cable Hammer Curl Standards
| Bodyweight kg (lb) | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|
| 60 (132) | 10 (20) | 15 (33) | 25 (53) | 32.5 (73) | 40 (87) |
| 70 (154) | 10 (23) | 17.5 (39) | 27.5 (62) | 37.5 (85) | 45 (102) |
| 80 (176) | 12.5 (26) | 20 (44) | 32.5 (71) | 45 (97) | 52.5 (116) |
| 90 (198) | 12.5 (30) | 22.5 (50) | 35 (79) | 50 (109) | 60 (131) |
| 100 (220) | 15 (33) | 25 (55) | 40 (88) | 55 (121) | 65 (146) |
| 110 (243) | 17.5 (36) | 27.5 (61) | 45 (97) | 60 (133) | 72.5 (160) |
| 120 (265) | 17.5 (40) | 30 (66) | 47.5 (106) | 65 (146) | 80 (175) |
Women's Cable Hammer Curl Standards
| Bodyweight kg (lb) | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|
| 50 (110) | 5 (11) | 10 (22) | 15 (33) | 20 (44) | 25 (53) |
| 60 (132) | 5 (13) | 12.5 (26) | 17.5 (40) | 25 (53) | 30 (63) |
| 70 (154) | 7.5 (15) | 15 (31) | 20 (46) | 27.5 (62) | 32.5 (74) |
| 80 (176) | 7.5 (18) | 15 (35) | 25 (53) | 32.5 (71) | 37.5 (85) |
| 90 (198) | 10 (20) | 17.5 (40) | 27.5 (60) | 35 (79) | 42.5 (95) |
| 100 (220) | 10 (22) | 20 (44) | 30 (66) | 40 (88) | 47.5 (106) |
How the Levels Work
The six levels rank your lift against the general lifting population: Beginner (untrained), Novice (several months of training), Intermediate (1 to 2 years), Advanced (3 to 5+ years), Elite (top 5%), and World Class (competitive level). Read more in our strength standards guide, or test yourself on the calculator.
Frequently Asked Questions
What is a good cable hammer curl for my bodyweight?
A good benchmark is the intermediate level, which most lifters reach after 1 to 2 years of consistent training. For the cable hammer curl, that means a one-rep max of roughly 0.25 to 0.4 times bodyweight for men (about 20 kg at 80 kg bodyweight) and 0.2 to 0.3 times bodyweight for women (about 13 kg at 65 kg bodyweight).
How are these cable hammer curl standards calculated?
Each level boundary is a ratio of your one-rep max to your bodyweight, derived from population-level strength data and adjusted for gender. If you do not know your one-rep max, estimate it from any set of 1 to 10 reps with the Epley formula (weight x (1 + reps/30)), or use our strength standards calculator, which does this automatically.
How do I move up a level on the cable hammer curl?
Find your bodyweight row in the table, look one column to the right, and that is your target one-rep max. Progressive overload, adding small amounts of weight or reps over time inside a structured program, is the most reliable way to close the gap. Tracking every set makes the trend visible.
More Biceps Standards
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