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STEP 2 OF 3

YOUR LIFT

Hammer Curl

dumbbell · family_derived_strength

Enter your best set.

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READING YOUR SET

Finding where you stand.

CALCULATING

YOUR IRONYOU RANK

You found your level.

STEP 3 OF 3

Copper I

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Next rank: Copper II

BEST RANKED SET80 kg × 8

STRENGTH SCORE0.0

Rank is based on your best qualifying strength set.

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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.

Hammer Curl Strength Standards — Male

Male

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

Hammer Curl estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
50 kg	12.2 kg	16.1 kg	20 kg	28.3 kg
60 kg	13.2 kg	17.5 kg	21.8 kg	30.8 kg
70 kg	14.1 kg	18.7 kg	23.2 kg	32.7 kg
80 kg	14.8 kg	19.5 kg	24.3 kg	34.3 kg
90 kg	15.3 kg	20.2 kg	25.2 kg	35.5 kg
100 kg	15.7 kg	20.8 kg	25.9 kg	36.5 kg
110 kg	16 kg	21.2 kg	26.4 kg	37.2 kg
120 kg	16.3 kg	21.5 kg	26.8 kg	37.8 kg

Hammer Curl Strength Standards — Female

Female

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

Hammer Curl estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
40 kg	5.7 kg	7.6 kg	9.4 kg	13.3 kg
50 kg	7.5 kg	9.9 kg	12.4 kg	17.4 kg
60 kg	8.5 kg	11.3 kg	14.1 kg	19.8 kg
70 kg	9.1 kg	12.1 kg	15.1 kg	21.2 kg
80 kg	9.5 kg	12.6 kg	15.6 kg	22 kg
90 kg	9.7 kg	12.8 kg	16 kg	22.5 kg
100 kg	9.8 kg	13 kg	16.1 kg	22.8 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 Hammer Curl weight required to reach each IronYou rank at the specified bodyweight, sex and repetition count.

Hammer 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	13.14	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	50	19.71	10	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7.5	7	7	7
Silver I	50	24.31	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	50	26.94	13.5	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9
Silver III	50	29.57	14.5	14	13.5	13.5	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5	10
Gold I	50	32.2	16	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	11.5	11.5	11	11
Gold II	50	34.83	17	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12
Gold III	50	37.46	18.5	18	17.5	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13	12.5
Titanium I	50	40.08	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5
Titanium II	50	46	22.5	22	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16	15.5
Titanium III	50	51.25	25	24.5	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17.5
IRON	50	56.51	27.5	26.5	26	25	24.5	24	23	22.5	22	21.5	21	20.5	20	19.5	19
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	14.31	7	7	7	6.5	6.5	6	6	6	6	5.5	5.5	5.5	5	5	5
Copper III	60	21.47	10.5	10.5	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	7.5	7.5	7.5
Silver I	60	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
Silver II	60	29.34	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	10.5	10.5	10.5	10
Silver III	60	32.2	16	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	11.5	11.5	11	11
Gold I	60	35.06	17	16.5	16	15.5	15.5	15	14.5	14	13.5	13.5	13	13	12.5	12	12
Gold II	60	37.92	18.5	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5	13	13
Gold III	60	40.79	20	19.5	19	18	17.5	17	17	16.5	16	15.5	15	15	14.5	14	14
Titanium I	60	43.65	21.5	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	15
Titanium II	60	50.09	24.5	23.5	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17.5	17
Titanium III	60	55.81	27.5	26.5	25.5	25	24	23.5	23	22.5	21.5	21	20.5	20	19.5	19.5	19
IRON	60	61.54	30	29	28	27.5	26.5	26	25	24.5	24	23.5	23	22	21.5	21	21
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	15.23	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5
Copper III	70	22.84	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8
Silver I	70	28.17	14	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5	10	10	9.5
Silver II	70	31.22	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5
Silver III	70	34.26	17	16.5	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12	12	11.5
Gold I	70	37.31	18.5	17.5	17	16.5	16	16	15.5	15	14.5	14	14	13.5	13.5	13	12.5
Gold II	70	40.35	20	19	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5	14	13.5
Gold III	70	43.4	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5
Titanium I	70	46.45	22.5	22	21.5	20.5	20	19.5	19	18.5	18	17.5	17	17	16.5	16	15.5
Titanium II	70	53.3	26	25	24.5	24	23	22.5	22	21.5	20.5	20	19.5	19.5	19	18.5	18
Titanium III	70	59.39	29	28	27	26.5	25.5	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20
IRON	70	65.48	32	31	30	29	28.5	27.5	27	26	25.5	25	24	23.5	23	22.5	22
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	15.95	8	7.5	7.5	7.5	7	7	6.5	6.5	6.5	6	6	6	6	5.5	5.5
Copper III	80	23.92	12	11.5	11	11	10.5	10	10	9.5	9.5	9	9	9	8.5	8.5	8
Silver I	80	29.5	14.5	14	13.5	13.5	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5	10
Silver II	80	32.69	16	15.5	15	14.5	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11
Silver III	80	35.88	17.5	17	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	13	12.5	12
Gold I	80	39.07	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13.5
Gold II	80	42.26	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14.5
Gold III	80	45.45	22	21.5	21	20.5	19.5	19	18.5	18	17.5	17.5	17	16.5	16	15.5	15.5
Titanium I	80	48.64	24	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	17	16.5
Titanium II	80	55.82	27.5	26.5	25.5	25	24	23.5	23	22.5	21.5	21	20.5	20	19.5	19.5	19
Titanium III	80	62.2	30.5	29.5	28.5	27.5	27	26	25.5	25	24	23.5	23	22.5	22	21.5	21
IRON	80	68.57	33.5	32.5	31.5	30.5	29.5	29	28	27.5	26.5	26	25.5	24.5	24	23.5	23
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	16.51	8	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6	6
Copper III	90	24.77	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5
Silver I	90	30.55	15	14.5	14	13.5	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5
Silver II	90	33.85	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12	11.5
Silver III	90	37.15	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13	13	12.5
Gold I	90	40.46	20	19	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5	14	13.5
Gold II	90	43.76	21.5	21	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16	15.5	15	15
Gold III	90	47.06	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16
Titanium I	90	50.36	24.5	24	23	22.5	22	21	20.5	20	19.5	19	18.5	18	18	17.5	17
Titanium II	90	57.79	28	27.5	26.5	25.5	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20	19.5
Titanium III	90	64.4	31.5	30.5	29.5	28.5	28	27	26.5	25.5	25	24.5	24	23	22.5	22	21.5
IRON	90	71	34.5	33.5	32.5	31.5	30.5	30	29	28.5	27.5	27	26	25.5	25	24.5	24
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	16.96	8.5	8	8	7.5	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6
Copper III	100	25.43	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5
Silver I	100	31.37	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5
Silver II	100	34.76	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13	12.5	12.5	12	12
Silver III	100	38.15	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13.5	13
Gold I	100	41.54	20.5	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5	14
Gold II	100	44.93	22	21.5	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16	15.5	15
Gold III	100	48.32	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5
Titanium I	100	51.71	25.5	24.5	24	23	22.5	22	21	20.5	20	19.5	19	18.5	18.5	18	17.5
Titanium II	100	59.34	29	28	27	26.5	25.5	25	24.5	23.5	23	22.5	22	21.5	21	20.5	20
Titanium III	100	66.13	32	31	30.5	29.5	28.5	28	27	26.5	25.5	25	24.5	24	23.5	23	22.5
IRON	100	72.91	35.5	34.5	33.5	32.5	31.5	30.5	30	29	28.5	27.5	27	26.5	25.5	25	24.5
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	17.3	8.5	8.5	8	8	7.5	7.5	7.5	7	7	6.5	6.5	6.5	6.5	6	6
Copper III	110	25.96	13	12.5	12	11.5	11.5	11	11	10.5	10	10	9.5	9.5	9.5	9	9
Silver I	110	32.01	15.5	15.5	15	14.5	14	13.5	13	13	12.5	12.5	12	11.5	11.5	11	11
Silver II	110	35.47	17.5	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13	13	12.5	12.5	12
Silver III	110	38.93	19	18.5	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5	13
Gold I	110	42.39	21	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5
Gold II	110	45.85	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5
Gold III	110	49.31	24	23.5	22.5	22	21.5	21	20	19.5	19	18.5	18.5	18	17.5	17	16.5
Titanium I	110	52.78	26	25	24	23.5	23	22	21.5	21	20.5	20	19.5	19	18.5	18	18
Titanium II	110	60.56	29.5	28.5	28	27	26	25.5	25	24	23.5	23	22.5	22	21.5	21	20.5
Titanium III	110	67.48	33	32	31	30	29	28.5	27.5	27	26	25.5	25	24.5	24	23.5	22.5
IRON	110	74.4	36.5	35	34	33	32	31.5	30.5	29.5	29	28	27.5	27	26	25.5	25
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	17.58	9	8.5	8	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6
Copper III	120	26.36	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9
Silver I	120	32.52	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12	12	11.5	11.5	11
Silver II	120	36.03	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13	13	12.5	12.5
Silver III	120	39.55	19.5	19	18	17.5	17	16.5	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5
Gold I	120	43.06	21	20.5	20	19	18.5	18	17.5	17	17	16.5	16	15.5	15.5	15	14.5
Gold II	120	46.58	23	22	21.5	21	20	19.5	19	18.5	18	17.5	17.5	17	16.5	16	16
Gold III	120	50.09	24.5	23.5	23	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17.5	17
Titanium I	120	53.61	26	25.5	24.5	24	23	22.5	22	21.5	21	20.5	20	19.5	19	18.5	18
Titanium II	120	61.52	30	29	28	27.5	26.5	26	25	24.5	24	23.5	23	22	21.5	21	21
Titanium III	120	68.55	33.5	32.5	31.5	30.5	29.5	29	28	27.5	26.5	26	25.5	24.5	24	23.5	23
IRON	120	75.58	37	35.5	34.5	33.5	32.5	31.5	31	30	29.5	28.5	28	27	26.5	26	25.5

Hammer 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	8.11	4	4	4	4	3.5	3.5	3.5	3.5	3.5	3.5	3	3	3	3	3
Copper III	50	12.17	6	6	6	5.5	5.5	5.5	5	5	5	5	4.5	4.5	4.5	4.5	4.5
Silver I	50	15.01	7.5	7.5	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5	5.5
Silver II	50	16.63	8.5	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6	6
Silver III	50	18.25	9	9	8.5	8.5	8	8	7.5	7.5	7.5	7	7	7	6.5	6.5	6.5
Gold I	50	19.87	10	9.5	9.5	9	9	8.5	8.5	8	8	7.5	7.5	7.5	7	7	7
Gold II	50	21.49	10.5	10.5	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	7.5	7.5	7.5
Gold III	50	23.12	11.5	11	11	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8
Titanium I	50	24.74	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5
Titanium II	50	28.39	14	13.5	13	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5
Titanium III	50	31.63	15.5	15	14.5	14	14	13.5	13	12.5	12.5	12	12	11.5	11.5	11	11
IRON	50	34.88	17	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	9.23	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	60	13.84	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5	5	5	5	5
Silver I	60	17.07	8.5	8.5	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6
Silver II	60	18.92	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	60	20.76	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	60	22.61	11	11	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	8
Gold II	60	24.45	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	60	26.3	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9
Titanium I	60	28.14	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	60	32.3	16	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12	11.5	11.5	11
Titanium III	60	35.99	17.5	17	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	13	12.5	12
IRON	60	39.68	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	9.87	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	70	14.81	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	70	18.27	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	70	20.24	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7.5	7	7
Silver III	70	22.21	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5
Gold I	70	24.19	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5
Gold II	70	26.16	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9
Gold III	70	28.14	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	70	30.11	15	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5
Titanium II	70	34.56	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13	13	12.5	12.5	12	12
Titanium III	70	38.5	19	18.5	18	17	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13
IRON	70	42.45	21	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	14.5	14.5
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	10.25	5	5	5	5	4.5	4.5	4.5	4.5	4	4	4	4	4	3.5	3.5
Copper III	80	15.37	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5	5.5
Silver I	80	18.96	9.5	9	9	8.5	8.5	8	8	7.5	7.5	7.5	7	7	7	6.5	6.5
Silver II	80	21.01	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7.5
Silver III	80	23.05	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8
Gold I	80	25.1	12.5	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	9	8.5
Gold II	80	27.15	13.5	13	12.5	12	12	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9.5
Gold III	80	29.2	14.5	14	13.5	13	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10
Titanium I	80	31.25	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5
Titanium II	80	35.86	17.5	17	16.5	16	15.5	15	15	14.5	14	13.5	13.5	13	13	12.5	12
Titanium III	80	39.96	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15	15	14.5	14	14	13.5
IRON	80	44.06	21.5	21	20.5	19.5	19	18.5	18	17.5	17	17	16.5	16	15.5	15.5	15
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	10.46	5.5	5	5	5	4.5	4.5	4.5	4.5	4.5	4	4	4	4	4	3.5
Copper III	90	15.69	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5	5.5
Silver I	90	19.36	9.5	9.5	9	9	8.5	8.5	8	8	7.5	7.5	7.5	7	7	7	6.5
Silver II	90	21.45	10.5	10.5	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	7.5	7.5	7.5
Silver III	90	23.54	11.5	11.5	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8
Gold I	90	25.63	12.5	12.5	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9	9
Gold II	90	27.72	13.5	13	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5
Gold III	90	29.82	14.5	14	14	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5	10
Titanium I	90	31.91	15.5	15	15	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11
Titanium II	90	36.62	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 III	90	40.8	20	19.5	19	18.5	17.5	17.5	17	16.5	16	15.5	15	15	14.5	14	14
IRON	90	44.99	22	21.5	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16	15.5	15
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	10.59	5.5	5	5	5	5	4.5	4.5	4.5	4.5	4	4	4	4	4	4
Copper III	100	15.88	8	7.5	7.5	7.5	7	7	6.5	6.5	6.5	6	6	6	6	5.5	5.5
Silver I	100	19.59	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7	7	7	7
Silver II	100	21.7	11	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5
Silver III	100	23.82	12	11.5	11	11	10.5	10	10	9.5	9.5	9	9	9	8.5	8.5	8
Gold I	100	25.94	13	12.5	12	11.5	11.5	11	11	10.5	10	10	9.5	9.5	9.5	9	9
Gold II	100	28.06	14	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5	10	10	9.5
Gold III	100	30.17	15	14.5	14	13.5	13	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5
Titanium I	100	32.29	16	15.5	15	14.5	14	13.5	13.5	13	12.5	12.5	12	12	11.5	11.5	11
Titanium II	100	37.05	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14	14	13.5	13	13	12.5
Titanium III	100	41.29	20	19.5	19	18.5	18	17.5	17	16.5	16	15.5	15.5	15	14.5	14.5	14
IRON	100	45.52	22.5	21.5	21	20.5	20	19	18.5	18	18	17.5	17	16.5	16	16	15.5
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	10.66	5.5	5	5	5	5	4.5	4.5	4.5	4.5	4	4	4	4	4	4
Copper III	110	15.99	8	7.5	7.5	7.5	7	7	6.5	6.5	6.5	6	6	6	6	5.5	5.5
Silver I	110	19.72	10	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5	7.5	7	7	7
Silver II	110	21.85	11	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8	8	8	7.5	7.5
Silver III	110	23.98	12	11.5	11	11	10.5	10	10	9.5	9.5	9	9	9	8.5	8.5	8
Gold I	110	26.12	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9
Gold II	110	28.25	14	13.5	13	12.5	12.5	12	11.5	11.5	11	11	10.5	10.5	10	10	9.5
Gold III	110	30.38	15	14.5	14	13.5	13.5	13	12.5	12	12	11.5	11.5	11	11	10.5	10.5
Titanium I	110	32.51	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12	12	11.5	11.5	11
Titanium II	110	37.31	18.5	17.5	17	16.5	16	16	15.5	15	14.5	14	14	13.5	13.5	13	12.5
Titanium III	110	41.57	20.5	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5	15	15	14.5	14
IRON	110	45.83	22.5	21.5	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16	16	15.5
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	10.7	5.5	5.5	5	5	5	4.5	4.5	4.5	4.5	4.5	4	4	4	4	4
Copper III	120	16.05	8	8	7.5	7.5	7	7	7	6.5	6.5	6.5	6	6	6	5.5	5.5
Silver I	120	19.8	10	9.5	9	9	8.5	8.5	8.5	8	8	7.5	7.5	7.5	7	7	7
Silver II	120	21.94	11	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5	8	8	7.5	7.5
Silver III	120	24.08	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9	8.5	8.5	8.5
Gold I	120	26.22	13	12.5	12	12	11.5	11	11	10.5	10.5	10	10	9.5	9.5	9	9
Gold II	120	28.36	14	13.5	13	13	12.5	12	11.5	11.5	11	11	10.5	10.5	10	10	9.5
Gold III	120	30.5	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 I	120	32.64	16	15.5	15	14.5	14	14	13.5	13	13	12.5	12	12	11.5	11.5	11
Titanium II	120	37.45	18.5	18	17.5	17	16.5	16	15.5	15	14.5	14.5	14	13.5	13.5	13	12.5
Titanium III	120	41.73	20.5	20	19	18.5	18	17.5	17	16.5	16.5	16	15.5	15	15	14.5	14
IRON	120	46.01	22.5	22	21	20.5	20	19.5	19	18.5	18	17.5	17	16.5	16.5	16	15.5

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

Hammer Curl Strength Standards & Rank Calculator

Enter a recent Hammer Curl set to see where it lands on the IronYou strength ladder.

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

Calculate your Hammer 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.

Hammer 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 Hammer Curl?

Hammer Curl strength should be compared with Hammer Curl standards, not normal supinated curl numbers. IronYou uses the current movement-specific calibration and a defined dumbbell load convention.

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 Hammer Curl rank calculated?

A qualifying Hammer Curl set is processed with the production model for the exercise and mapped to the same 13 ranks used throughout IronYou.

Show the exact production dumbbell load convention. If the app logs one dumbbell, the standards must also display one-dumbbell values.

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 the grip and amount of body swing consistent. Small technique changes can make a noticeable difference on a curl variation.

Want to improve your Hammer 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 Hammer Curl exercise guide