I know 7 of you are probably gonna wanna jump in and say it's impossible to say and bla bla...but here's what I want to know:
I'm new to working out and want to set some specific goals. Since I never worked out, I would consider myself to be weak. I want to get to a point where I can say I'm "decently strong" After doing some research I read from multiple sources that benching 1.5x your body weight is considered strong, so I set my goal to be able to get my bench up to 1.5x my body weight. My question is, what is considered "decently strong" for a one arm dumbbell curl? I want something to set as a goal. I'm a little dude. 5'4, 130 pounds.
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Thread: How much should I curl?
05-16-2012, 03:28 AM #1
How much should I curl?
05-16-2012, 03:33 AM #2
05-16-2012, 03:45 AM #3
Well i'm 5'7, weight 66kg(near 146lbs), i can curl 20lbs each side+bar, so around 55lbs, maybe a little less for 10-12 reps
Not sure if that helps, but thats all i got :P
Btw you should be more worried about Military press, Bench, Pull ups and rows for upperbody. But yeah i guess curls are good exercises 2... just be sure not to forget the big ones!
05-16-2012, 03:47 AM #4
05-16-2012, 04:00 AM #5
To set a goal on an exercise i usually get the max i can do today lets say you can curl 10lbs each side+ bar, i'd work on getting it to 17.5lbs+bar, thats a solid goal for bicep curl. Or you can 15lbs each side, go for 20lbs(more weight=more difficult to keep putting more plates on it).
In other words, set goals based on your profile today, work from that. Worry about being "strong" compared to others after you beat yourself!
05-16-2012, 06:36 AM #6
05-16-2012, 06:59 AM #7
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05-16-2012, 07:17 AM #8
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I've heard of people with 16" arms that curl 60 lb dumbbells. And then there are guys with 17" arms that curl 30 lb dumbbells. I believe nice sized biceps have way more to do with technique and % of fast twitch fibers than the weight you're curling.Follow me on:
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05-16-2012, 08:00 AM #9
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05-16-2012, 08:03 AM #10
You want to be able to curl your bodyweight to really impress anybody. That's a goal we should all aspire to. One arm, I'd say at least 30% of your body weight. I would say 50%, but in reality your dumbbell curl will be less than half of your barbell curl so I guestimated at 60%*0.5xbodyweight.
Edit: Also, to the best of my knowledge, Kanis is right. There doesn't seem to be an obvious correlation to size and bicep strength past a certain bare minimum. Some people seem to just have a good biomechanical advantage in their biceps, and so they can curl a million tons without much difficulty OR size. I curl huge but there are a lot of people I've seen in gyms with bigger biceps than me. Mine aren't small by any means, they just aren't amazing looking.
05-16-2012, 08:23 AM #11
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05-16-2012, 08:27 AM #12
Yeah i forgot to mention it, my arms aren't big at all.
I've seen guys a lot bigger than me doing almost half of what i do.
Strenght sure helps you to get your size going, but it doesn't mean size.
05-16-2012, 09:32 AM #13
I think if you could max dumbbell curl 60 lbs. in each arm, with proper form, that would be decent.
Repping 40-45 lbs. for 10 reps per arm, with proper form, would be decent.
05-16-2012, 01:47 PM #14
05-16-2012, 01:51 PM #15
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07-02-2013, 12:53 AM #16
07-02-2013, 12:57 AM #17
07-06-2013, 04:29 PM #18
07-06-2013, 04:35 PM #19
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It all depends how strong you are but for me I can curl 95lb with barbell and 60-70lb with dumbbell srs
07-06-2013, 05:41 PM #20
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