Dumbbell Biceps Curl RANK CALCULATOR

Dumbbell Biceps Curl Strength Standards & Rank Calculator

Calculate your Dumbbell Biceps Curl IronYou Rank, compare all 13 strength levels, and see your next-rank target.

Calculate my rank View standards

STEP 1 OF 3

What are we ranking?

Search all 127 exercises or jump into a popular lift.

127 exercises

Popular

All exercisesTap one to continue

STEP 2 OF 3

YOUR LIFT

Dumbbell Biceps Curl

dumbbell · family_derived_strength

Enter your best set.

Use a recent, clean set you would actually count. IronYou handles the scoring from there.

READING YOUR SET

Finding where you stand.

CALCULATING

YOUR IRONYOU RANK

You found your level.

STEP 3 OF 3

Copper I

0% to the next rank

Next rank: Copper II

BEST RANKED SET80 kg × 8

STRENGTH SCORE0.0

Rank is based on your best qualifying strength set.

BUILD YOUR STRENGTH PROFILE

Your next rank is ready.

Enter your email once to unlock more exercises and keep exploring your IronYou strength profile.

We'll use your email to unlock more ranks and manage your IronYou access. Privacy Policy.

One email. All remaining rank checks unlocked on this browser.

IRONYOU RANK SYSTEM

Standards

Published reference points from the production IronYou rank system.

IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.

Logged load: weight of one dumbbell. Public value: per dumbbell.

Dumbbell Biceps Curl Strength Standards — Male

Male

Published estimated 1RM thresholds by bodyweight. Load is recorded as per dumbbell.

Dumbbell Biceps Curl estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
50 kg	11.1 kg	14.7 kg	18.3 kg	25.8 kg
60 kg	12.1 kg	16 kg	20 kg	28.1 kg
70 kg	12.9 kg	17.1 kg	21.2 kg	29.9 kg
80 kg	13.5 kg	17.9 kg	22.2 kg	31.3 kg
90 kg	14 kg	18.5 kg	23 kg	32.5 kg
100 kg	14.3 kg	19 kg	23.6 kg	33.3 kg
110 kg	14.6 kg	19.4 kg	24.1 kg	34 kg
120 kg	14.9 kg	19.7 kg	24.5 kg	34.5 kg

Dumbbell Biceps Curl Strength Standards — Female

Female

Published estimated 1RM thresholds by bodyweight. Load is recorded as per dumbbell.

Dumbbell Biceps Curl estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
40 kg	5.3 kg	7.1 kg	8.8 kg	12.4 kg
50 kg	7 kg	9.3 kg	11.5 kg	16.3 kg
60 kg	8 kg	10.6 kg	13.1 kg	18.5 kg
70 kg	8.5 kg	11.3 kg	14.1 kg	19.8 kg
80 kg	8.8 kg	11.7 kg	14.6 kg	20.6 kg
90 kg	9 kg	12 kg	14.9 kg	21 kg
100 kg	9.1 kg	12.1 kg	15.1 kg	21.2 kg

Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.

BodyweightSexReps

Values show the logged Dumbbell Biceps Curl weight required to reach each IronYou rank at the specified bodyweight, sex and repetition count.

Dumbbell Biceps Curl — Male; logged load in kg (weight_kg is one dumbbell; production strength evaluation doubles it) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	12.02	6	6	5.5	5.5	5.5	5.5	5	5	5	5	4.5	4.5	4.5	4.5	4.5
Copper III	50	18.02	9	8.5	8.5	8	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6.5
Silver I	50	22.23	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5
Silver II	50	24.63	12	12	11.5	11	11	10.5	10	10	9.5	9.5	9.5	9	9	8.5	8.5
Silver III	50	27.04	13.5	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9.5
Gold I	50	29.44	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5	10
Gold II	50	31.84	15.5	15	14.5	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11
Gold III	50	34.24	17	16.5	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12	12	11.5
Titanium I	50	36.65	18	17.5	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13	12.5	12.5
Titanium II	50	42.05	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14.5
Titanium III	50	46.86	23	22	21.5	21	20.5	20	19	18.5	18.5	18	17.5	17	16.5	16	16
IRON	50	51.67	25.5	24.5	23.5	23	22.5	22	21	20.5	20	19.5	19	18.5	18.5	18	17.5
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	13.08	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5	5	5	5	5	4.5	4.5
Copper III	60	19.63	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7.5	7	7	7
Silver I	60	24.21	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5
Silver II	60	26.82	13	13	12.5	12	11.5	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9
Silver III	60	29.44	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5	10
Gold I	60	32.06	16	15.5	15	14.5	14	13.5	13	13	12.5	12.5	12	11.5	11.5	11	11
Gold II	60	34.67	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13	12.5	12.5	12	12
Gold III	60	37.29	18.5	17.5	17	16.5	16	16	15.5	15	14.5	14	14	13.5	13.5	13	12.5
Titanium I	60	39.91	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5
Titanium II	60	45.79	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5
Titanium III	60	51.03	25	24	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17.5
IRON	60	56.26	27.5	26.5	26	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20	19.5	19
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	13.92	7	7	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5	5	5	5	5
Copper III	70	20.88	10.5	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	7.5	7.5	7.5	7
Silver I	70	25.76	12.5	12.5	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	9
Silver II	70	28.54	14	13.5	13	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	10
Silver III	70	31.33	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5
Gold I	70	34.11	17	16	16	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12	11.5
Gold II	70	36.9	18	17.5	17	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	13	12.5
Gold III	70	39.68	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5
Titanium I	70	42.46	21	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5
Titanium II	70	48.73	24	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	17	16.5
Titanium III	70	54.3	26.5	25.5	25	24	23.5	23	22.5	21.5	21	20.5	20	19.5	19	19	18.5
IRON	70	59.87	29	28.5	27.5	26.5	26	25	24.5	24	23.5	22.5	22	21.5	21	20.5	20
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	14.58	7.5	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5	5	5
Copper III	80	21.87	11	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	7.5	7.5
Silver I	80	26.97	13.5	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9
Silver II	80	29.89	14.5	14.5	14	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5	10
Silver III	80	32.81	16	15.5	15	14.5	14.5	14	13.5	13	13	12.5	12.5	12	11.5	11.5	11
Gold I	80	35.72	17.5	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13	12.5	12.5	12
Gold II	80	38.64	19	18.5	18	17.5	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13
Gold III	80	41.55	20.5	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5	14
Titanium I	80	44.47	22	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15
Titanium II	80	51.03	25	24	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17.5
Titanium III	80	56.86	28	27	26	25.5	24.5	24	23.5	22.5	22	21.5	21	20.5	20	19.5	19
IRON	80	62.7	30.5	29.5	28.5	28	27	26.5	25.5	25	24.5	24	23	22.5	22	21.5	21
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	15.1	7.5	7.5	7	7	6.5	6.5	6.5	6	6	6	6	5.5	5.5	5.5	5.5
Copper III	90	22.65	11	11	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	8
Silver I	90	27.93	14	13.5	13	12.5	12	12	11.5	11.5	11	10.5	10.5	10	10	10	9.5
Silver II	90	30.95	15	15	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11	10.5
Silver III	90	33.97	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12	11.5
Gold I	90	36.99	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5	13	13	12.5
Gold II	90	40.01	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5
Gold III	90	43.03	21	20.5	20	19	18.5	18	17.5	17	17	16.5	16	15.5	15.5	15	14.5
Titanium I	90	46.05	22.5	22	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16	15.5
Titanium II	90	52.84	26	25	24.5	23.5	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18.5	18
Titanium III	90	58.88	28.5	28	27	26	25.5	25	24	23.5	23	22.5	22	21.5	21	20.5	20
IRON	90	64.92	31.5	30.5	30	29	28	27.5	26.5	26	25	24.5	24	23.5	23	22.5	22
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	15.5	8	7.5	7.5	7	7	6.5	6.5	6.5	6	6	6	6	5.5	5.5	5.5
Copper III	100	23.25	11.5	11	11	10.5	10	10	9.5	9.5	9	9	9	8.5	8.5	8	8
Silver I	100	28.68	14	13.5	13.5	13	12.5	12	12	11.5	11.5	11	10.5	10.5	10.5	10	10
Silver II	100	31.78	15.5	15	14.5	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11
Silver III	100	34.88	17	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12
Gold I	100	37.98	18.5	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5	13	13
Gold II	100	41.08	20	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14.5	14
Gold III	100	44.18	21.5	21	20.5	19.5	19	18.5	18	17.5	17	17	16.5	16	15.5	15.5	15
Titanium I	100	47.28	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16
Titanium II	100	54.26	26.5	25.5	25	24	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18.5
Titanium III	100	60.46	29.5	28.5	27.5	27	26	25.5	25	24	23.5	23	22.5	22	21.5	21	20.5
IRON	100	66.66	32.5	31.5	30.5	29.5	29	28	27.5	26.5	26	25	24.5	24	23.5	23	22.5
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	15.82	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6	6	5.5	5.5
Copper III	110	23.73	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8
Silver I	110	29.27	14.5	14	13.5	13	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10
Silver II	110	32.43	16	15.5	15	14.5	14	14	13.5	13	12.5	12.5	12	12	11.5	11.5	11
Silver III	110	35.6	17.5	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13	12.5	12.5	12
Gold I	110	38.76	19	18.5	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5	13
Gold II	110	41.92	20.5	20	19.5	18.5	18	17.5	17	17	16.5	16	15.5	15	15	14.5	14
Gold III	110	45.09	22	21.5	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16	15.5	15.5
Titanium I	110	48.25	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5
Titanium II	110	55.37	27	26	25.5	24.5	24	23.5	22.5	22	21.5	21	20.5	20	19.5	19	18.5
Titanium III	110	61.7	30	29	28.5	27.5	26.5	26	25.5	24.5	24	23.5	23	22.5	22	21.5	21
IRON	110	68.03	33	32	31	30.5	29.5	28.5	28	27	26.5	26	25	24.5	24	23.5	23
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	16.07	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5
Copper III	120	24.1	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5
Silver I	120	29.73	14.5	14	14	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5	10
Silver II	120	32.94	16	15.5	15	15	14.5	14	13.5	13.5	13	12.5	12.5	12	11.5	11.5	11
Silver III	120	36.16	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13	13	12.5	12.5
Gold I	120	39.37	19.5	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5	14	13.5	13.5
Gold II	120	42.58	21	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	15	14.5
Gold III	120	45.8	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5
Titanium I	120	49.01	24	23	22.5	22	21.5	20.5	20	19.5	19	18.5	18	18	17.5	17	16.5
Titanium II	120	56.24	27.5	26.5	26	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20	19.5	19
Titanium III	120	62.67	30.5	29.5	28.5	28	27	26.5	25.5	25	24.5	24	23	22.5	22	21.5	21
IRON	120	69.1	33.5	32.5	31.5	30.5	30	29	28.5	27.5	27	26	25.5	25	24.5	24	23.5

Dumbbell Biceps Curl — Female; logged load in kg (weight_kg is one dumbbell; production strength evaluation doubles it) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	7.57	4	4	3.5	3.5	3.5	3.5	3.5	3	3	3	3	3	3	3	3
Copper III	50	11.36	5.5	5.5	5.5	5.5	5	5	5	4.5	4.5	4.5	4.5	4.5	4	4	4
Silver I	50	14	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5	5	5	5
Silver II	50	15.52	8	7.5	7.5	7	7	6.5	6.5	6.5	6	6	6	6	5.5	5.5	5.5
Silver III	50	17.03	8.5	8	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6
Gold I	50	18.55	9	9	8.5	8.5	8	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5
Gold II	50	20.06	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7	7	7
Gold III	50	21.57	10.5	10.5	10	10	9.5	9	9	9	8.5	8.5	8	8	8	7.5	7.5
Titanium I	50	23.09	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8
Titanium II	50	26.5	13	12.5	12.5	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9.5	9
Titanium III	50	29.52	14.5	14	13.5	13.5	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5	10
IRON	50	32.55	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12	12	11.5	11.5	11
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	8.61	4.5	4.5	4	4	4	4	3.5	3.5	3.5	3.5	3.5	3.5	3.5	3	3
Copper III	60	12.92	6.5	6.5	6	6	6	5.5	5.5	5.5	5	5	5	5	5	4.5	4.5
Silver I	60	15.93	8	7.5	7.5	7.5	7	7	6.5	6.5	6.5	6	6	6	6	5.5	5.5
Silver II	60	17.66	9	8.5	8.5	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6.5	6
Silver III	60	19.38	9.5	9.5	9	9	8.5	8.5	8	8	7.5	7.5	7.5	7	7	7	6.5
Gold I	60	21.1	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7.5
Gold II	60	22.82	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8
Gold III	60	24.54	12	12	11.5	11	11	10.5	10	10	9.5	9.5	9	9	9	8.5	8.5
Titanium I	60	26.27	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9
Titanium II	60	30.14	15	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5
Titanium III	60	33.59	16.5	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12	12	11.5	11.5
IRON	60	37.03	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13	13	12.5
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	9.21	4.5	4.5	4.5	4.5	4	4	4	4	4	3.5	3.5	3.5	3.5	3.5	3.5
Copper III	70	13.82	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5	5	5	5	5
Silver I	70	17.05	8.5	8	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6
Silver II	70	18.89	9.5	9	9	8.5	8.5	8	8	7.5	7.5	7.5	7	7	7	6.5	6.5
Silver III	70	20.73	10.5	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7.5	7
Gold I	70	22.58	11	11	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	8
Gold II	70	24.42	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	9	8.5	8.5
Gold III	70	26.26	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9
Titanium I	70	28.11	14	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5	10	10	9.5
Titanium II	70	32.25	16	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12	11.5	11	11
Titanium III	70	35.94	17.5	17	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	13	12.5	12
IRON	70	39.62	19.5	19	18.5	17.5	17	17	16.5	16	15.5	15	14.5	14.5	14	14	13.5
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	9.56	5	4.5	4.5	4.5	4.5	4	4	4	4	4	3.5	3.5	3.5	3.5	3.5
Copper III	80	14.34	7	7	7	6.5	6.5	6	6	6	6	5.5	5.5	5.5	5.5	5	5
Silver I	80	17.69	9	8.5	8.5	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6.5	6
Silver II	80	19.6	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7.5	7	7	7
Silver III	80	21.52	10.5	10.5	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	8	7.5	7.5
Gold I	80	23.43	11.5	11	11	10.5	10.5	10	9.5	9.5	9.5	9	9	8.5	8.5	8	8
Gold II	80	25.34	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5
Gold III	80	27.26	13.5	13	12.5	12.5	12	11.5	11.5	11	10.5	10.5	10	10	10	9.5	9.5
Titanium I	80	29.17	14.5	14	13.5	13	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10
Titanium II	80	33.47	16.5	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12	12	11.5	11.5
Titanium III	80	37.3	18.5	17.5	17	16.5	16	16	15.5	15	14.5	14	14	13.5	13.5	13	12.5
IRON	80	41.12	20	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14.5	14
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	9.76	5	5	4.5	4.5	4.5	4.5	4	4	4	4	4	3.5	3.5	3.5	3.5
Copper III	90	14.65	7.5	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5	5	5
Silver I	90	18.06	9	8.5	8.5	8	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6.5
Silver II	90	20.02	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7	7	7
Silver III	90	21.97	11	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	7.5	7.5
Gold I	90	23.92	12	11.5	11	11	10.5	10	10	9.5	9.5	9	9	9	8.5	8.5	8
Gold II	90	25.88	13	12.5	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9.5	9	9
Gold III	90	27.83	13.5	13.5	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5
Titanium I	90	29.78	14.5	14	14	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5	10
Titanium II	90	34.18	17	16.5	16	15.5	15	14.5	14	13.5	13.5	13	13	12.5	12	12	11.5
Titanium III	90	38.08	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13	13
IRON	90	41.99	20.5	20	19.5	19	18	17.5	17.5	17	16.5	16	15.5	15	15	14.5	14
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	9.88	5	5	4.5	4.5	4.5	4.5	4.5	4	4	4	4	4	3.5	3.5	3.5
Copper III	100	14.82	7.5	7	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5	5
Silver I	100	18.28	9	9	8.5	8.5	8	8	7.5	7.5	7.5	7	7	7	6.5	6.5	6.5
Silver II	100	20.26	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7.5	7	7
Silver III	100	22.23	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5
Gold I	100	24.21	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5
Gold II	100	26.19	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9
Gold III	100	28.16	14	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5	10	10	9.5
Titanium I	100	30.14	15	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5
Titanium II	100	34.58	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13	13	12.5	12.5	12	12
Titanium III	100	38.54	19	18.5	18	17.5	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13
IRON	100	42.49	21	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	9.95	5	5	5	4.5	4.5	4.5	4.5	4	4	4	4	4	3.5	3.5	3.5
Copper III	110	14.92	7.5	7	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5	5
Silver I	110	18.4	9	9	8.5	8.5	8	8	7.5	7.5	7.5	7	7	7	6.5	6.5	6.5
Silver II	110	20.39	10	10	9.5	9	9	8.5	8.5	8.5	8	8	7.5	7.5	7.5	7	7
Silver III	110	22.38	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5
Gold I	110	24.37	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	9	8.5	8.5
Gold II	110	26.36	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9
Gold III	110	28.35	14	13.5	13	13	12.5	12	11.5	11.5	11	11	10.5	10.5	10	10	9.5
Titanium I	110	30.34	15	14.5	14	13.5	13.5	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5
Titanium II	110	34.82	17	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12
Titanium III	110	38.8	19	18.5	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5	13
IRON	110	42.78	21	20.5	19.5	19	18.5	18	17.5	17	16.5	16.5	16	15.5	15	15	14.5
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	9.99	5	5	5	4.5	4.5	4.5	4.5	4	4	4	4	4	3.5	3.5	3.5
Copper III	120	14.98	7.5	7.5	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5	5
Silver I	120	18.48	9	9	8.5	8.5	8	8	7.5	7.5	7.5	7	7	7	6.5	6.5	6.5
Silver II	120	20.47	10	10	9.5	9.5	9	9	8.5	8.5	8	8	7.5	7.5	7.5	7	7
Silver III	120	22.47	11	11	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	7.5
Gold I	120	24.47	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	9	8.5	8.5
Gold II	120	26.47	13	12.5	12.5	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9.5	9
Gold III	120	28.46	14	13.5	13	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5
Titanium I	120	30.46	15	14.5	14	13.5	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5
Titanium II	120	34.96	17	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12
Titanium III	120	38.95	19	18.5	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5	13
IRON	120	42.95	21	20.5	20	19	18.5	18	17.5	17	17	16.5	16	15.5	15	15	14.5

Targets use the same production rank and e1RM model as the calculator. Practical weight targets are rounded up to the model's target increment.

Dumbbell Biceps Curl Strength Standards & Rank Calculator

Rank a clean Dumbbell Biceps Curl set and compare it with IronYou strength standards.

IronYou ranks are proprietary performance standards. They are not population percentiles unless IronYou explicitly states otherwise.

Calculate your Dumbbell Biceps Curl rank

Use the calculator above to enter the performance fields required for this exercise. IronYou will show your current rank and, when supported by the live model, your strength score, next rank and next-rank target.

Dumbbell Biceps Curl strength standards

Rank ladder and standards methodology

IronYou uses 13 public performance ranks:

Copper I → Copper II → Copper III → Silver I → Silver II → Silver III → Gold I → Gold II → Gold III → Titanium I → Titanium II → Titanium III → IRON

The full standards table on this page should show the production IronYou thresholds for this exercise. The calculator and the standards table must use the same current rank model.

What is a good Dumbbell Biceps Curl?

Curl numbers are easy to misunderstand because some people quote one dumbbell and others quote the combined load. IronYou uses one defined production load convention so the comparison stays consistent.

Use the calculator for your exact result. Use the full standards table to compare the thresholds for the bodyweight, sex or performance setup supported by the live IronYou model.

How is the Dumbbell Biceps Curl rank calculated?

IronYou evaluates a qualifying Dumbbell Biceps Curl set with the current exercise-specific rank model and maps the result onto the 13-rank ladder.

The page must state the exact live dumbbell load convention next to the calculator and standards. If IronYou records one dumbbell, all public values should be presented as one-dumbbell values rather than an internally combined load.

What do the standards-table values mean?

Each value should be labeled with the exact metric used by the live rank model. Depending on the exercise, that may be estimated 1RM, logged load, repetitions, duration, assistance or another production metric.

The table should never present a number without explaining what that number represents.

What rank is considered strong?

IronYou does not use one universal cutoff for “strong.” Instead, it gives you a progression ladder with 13 levels. Silver, Gold and Titanium each contain three ranks, with IRON above Titanium III.

For the full system and methodology, see IronYou Strength Ranks.

How much do I need for my next rank?

Enter your current qualifying performance in the calculator. If the production model supports a next-rank target for this exercise, IronYou should show the next performance threshold directly from the live rank engine.

That target is a rank target, not automatically a personalised recommendation for your next training set.

Exercise-specific comparison note

Keep torso movement and range of motion reasonably consistent. A curl performed with substantial swing is not directly comparable to a strict curl even if the logged weight is higher.

Want to improve your Dumbbell Biceps Curl technique?

This page is for performance, rank and strength standards.

For setup, execution, muscles worked, common mistakes and variations, use the dedicated exercise guide:

See the Dumbbell Biceps Curl exercise guide

What are we ranking?

Dumbbell Biceps Curl

Enter your best set.

Finding where you stand.

You found your level.

Your next rank is ready.

Standards

Dumbbell Biceps Curl Rank Targets

Dumbbell Biceps Curl Strength Standards & Rank Calculator

Calculate your Dumbbell Biceps Curl rank

Dumbbell Biceps Curl strength standards

Related rank calculators

Want to improve your Dumbbell Biceps Curl technique?