Dumbbell Hammer Curl
How strong is your Dumbbell Hammer Curl? Compare your lift against population strength standards and estimate your 1RM.
Strength standards (× bodyweight)
| Strength standards | Male | Female |
|---|---|---|
| Beginner | 0.12× | — |
| Novice | 0.2× | — |
| Intermediate | 0.3× | — |
| Advanced | 0.42× | — |
| Elite | 0.55× | — |
Muscles worked
Open the strength calculator →Dumbbell Hammer Curl FAQ
What is a good Dumbbell Hammer Curl?
Strength is measured as a multiple of your bodyweight: a beginner Dumbbell Hammer Curl is around 0.12× bodyweight for men, an intermediate lifter reaches about 0.3× bodyweight for men, an elite Dumbbell Hammer Curl is roughly 0.55× bodyweight for men. See the table above for every tier for men and women.
How do I calculate my Dumbbell Hammer 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 Hammer Curl falls into.
What equipment do I need for the Dumbbell Hammer Curl?
The Dumbbell Hammer Curl is a dumbbell exercise. You can log it and track your progress against strength standards in the free calculator.