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  1. #1
    Registered User Alfredo44's Avatar
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    How much should I curl?

    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.

  2. #2
    Registered User Macsthetics's Avatar
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    25kg i guess

  3. #3
    You got a new private msg guinaoum1's Avatar
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    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!

  4. #4
    Registered User Alfredo44's Avatar
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    Originally Posted by guinaoum1 View Post
    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!
    So you're saying a bar with weights using both arms to curl? And yeah, I'm doing a whole package of upper body exercises. Just specifically asking about curls because I need help setting a goal for that.

  5. #5
    You got a new private msg guinaoum1's Avatar
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    Originally Posted by Alfredo44 View Post
    So you're saying a bar with weights using both arms to curl? And yeah, I'm doing a whole package of upper body exercises. Just specifically asking about curls because I need help setting a goal for that.
    hum, yes the bar+weights. i feel i cheat too much on the db curl when weights start to get higher.
    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!

  6. #6
    Never Back Down ThatOneLurker's Avatar
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    Don't forget your squats and deadlifts.

  7. #7
    Eating.... trev71's Avatar
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    Originally Posted by Alfredo44 View Post
    I'm new to working out and want to set some specific goals.
    First goal:
    -- Learn how to work out.

    How to achieve:
    -- Starting Strength Routine.

    That's my nickle.
    --

  8. #8
    LIFT HEAVIER NEXT MONTH kanis999's Avatar
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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.
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  9. #9
    I'll Mod Til I'm Dead ironwill2008's Avatar
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  10. #10
    Banned IDrinkBloodLOL's Avatar
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    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.

  11. #11
    somebody's daughter Retoaded's Avatar
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    35.0 pounds
    O35 and enjoying life.

  12. #12
    You got a new private msg guinaoum1's Avatar
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    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.

  13. #13
    Registered User Rasputin4's Avatar
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    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.

  14. #14
    Registered User Alfredo44's Avatar
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    Thanks for the info gents.

  15. #15
    Keep Pushin' BOOGADA's Avatar
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    Originally Posted by Alfredo44 View Post
    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.
    If you're new to working out why worry about what is considered a strong bicep curl? Afterall, does it really matter? Just lift weights, eat and the results will come.
    325/300/425

  16. #16
    Registered User capaneard1's Avatar
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    Originally Posted by Alfredo44 View Post
    So you're saying a bar with weights using both arms to curl? And yeah, I'm doing a whole package of upper body exercises. Just specifically asking about curls because I need help setting a goal for that.
    So your saying that you lift about 23lbs on each arm using the bar right? and you weigh 146lbs... Not to like dog you but man you should be doing way more then that. Im 15yrs old and only 130lbs and i db curl 40lbs 8 times. But if you did just start i could see that, but if youve been working out for 5-8 months you should be more then that.

  17. #17
    Registered User capaneard1's Avatar
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    Originally Posted by capaneard1 View Post
    So your saying that you lift about 23lbs on each arm using the bar right? and you weigh 146lbs... Not to like dog you but man you should be doing way more then that. Im 15yrs old and only 130lbs and i db curl 40lbs 8 times. But if you did just start i could see that, but if youve been working out for 5-8 months you should be more then that.
    My bad man that post was not to you, disregared all of that i just said

  18. #18
    Registered User DrAbsBrah's Avatar
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    Originally Posted by Alfredo44 View Post
    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.
    You can't compare barbell curl to dumbbell curl: isolation is always more difficult. I'd say for your stats, 25 kg per dumbbell is excessive: I've seen beasts in my gym who can't do that with proper range. If you can do 16kg then I'd consider you decently strong given your stats (I can do around 18kg but my arms, whilst strong, are neither big nor special).

  19. #19
    Registered User Bodybuilding191's Avatar
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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

  20. #20
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    Originally Posted by Retoaded View Post
    35.0 pounds
    Wrong. It's 35.137 pounds.






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