Dumbbell Alternate Biceps Curl
How strong is your Dumbbell Alternate Biceps Curl? Compare your lift against population strength standards and estimate your 1RM.
Strength standards (× bodyweight)
| Strength standards | Male | Female |
|---|---|---|
| Beginner | 0.1× | — |
| Novice | 0.18× | — |
| Intermediate | 0.28× | — |
| Advanced | 0.4× | — |
| Elite | 0.5× | — |
Muscles worked
Open the strength calculator →Dumbbell Alternate Biceps Curl FAQ
What is a good Dumbbell Alternate Biceps Curl?
Strength is measured as a multiple of your bodyweight: a beginner Dumbbell Alternate Biceps Curl is around 0.1× bodyweight for men, an intermediate lifter reaches about 0.28× bodyweight for men, an elite Dumbbell Alternate Biceps Curl is roughly 0.5× bodyweight for men. See the table above for every tier for men and women.
How do I calculate my Dumbbell Alternate Biceps Curl one-rep max?
Enter the weight you lifted and how many reps you completed into the strength calculator. It estimates your one-rep max and shows which tier — from beginner to elite — your Dumbbell Alternate Biceps Curl falls into.
What equipment do I need for the Dumbbell Alternate Biceps Curl?
The Dumbbell Alternate Biceps Curl is a dumbbell exercise. You can log it and track your progress against strength standards in the free calculator.