Dumbbell Lunge vs Cable Hamstring Curl
Compare your dumbbell lunge and cable hamstring curl against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. For the second exercise, curl one heel toward the body through a repeatable hamstring range and return under control without hip swing, knee drift, stack bounce, or shortened range. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Lunge vs Cable Hamstring Curl Strength Standards
These bodyweight tables place the dumbbell lunge and cable hamstring curl targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Dumbbell Lunge / Cable Hamstring Curl, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Dumbbell Lunge vs Cable Hamstring Curl Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Dumbbell Lunge | 62 lb28.1 kg | 92 lb41.7 kg | 129 lb58.5 kg | 171 lb77.6 kg |
| Cable Hamstring Curl | 17 lb7.7 kg | 28 lb12.7 kg | 45 lb20.4 kg | 64 lb29 kg | |
| 130 lb59 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 180 lb81.6 kg |
| Cable Hamstring Curl | 18 lb8.2 kg | 30 lb13.6 kg | 47 lb21.3 kg | 68 lb30.8 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 69 lb31.3 kg | 102 lb46.3 kg | 143 lb64.9 kg | 189 lb85.7 kg |
| Cable Hamstring Curl | 19 lb8.6 kg | 31 lb14.1 kg | 50 lb22.7 kg | 71 lb32.2 kg | |
| 150 lb68 kg | Dumbbell Lunge | 72 lb32.7 kg | 107 lb48.5 kg | 149 lb67.6 kg | 198 lb89.8 kg |
| Cable Hamstring Curl | 20 lb9.1 kg | 32 lb14.5 kg | 52 lb23.6 kg | 74 lb33.6 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 75 lb34 kg | 111 lb50.3 kg | 156 lb70.8 kg | 207 lb93.9 kg |
| Cable Hamstring Curl | 21 lb9.5 kg | 34 lb15.4 kg | 54 lb24.5 kg | 78 lb35.4 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 78 lb35.4 kg | 116 lb52.6 kg | 162 lb73.5 kg | 215 lb97.5 kg |
| Cable Hamstring Curl | 21 lb9.5 kg | 35 lb15.9 kg | 57 lb25.9 kg | 81 lb36.7 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 81 lb36.7 kg | 121 lb54.9 kg | 169 lb76.7 kg | 224 lb101.6 kg |
| Cable Hamstring Curl | 22 lb10 kg | 37 lb16.8 kg | 59 lb26.8 kg | 84 lb38.1 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 84 lb38.1 kg | 125 lb56.7 kg | 175 lb79.4 kg | 232 lb105.2 kg |
| Cable Hamstring Curl | 23 lb10.4 kg | 38 lb17.2 kg | 61 lb27.7 kg | 87 lb39.5 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 87 lb39.5 kg | 129 lb58.5 kg | 181 lb82.1 kg | 240 lb108.9 kg |
| Cable Hamstring Curl | 24 lb10.9 kg | 39 lb17.7 kg | 63 lb28.6 kg | 90 lb40.8 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 90 lb40.8 kg | 134 lb60.8 kg | 187 lb84.8 kg | 248 lb112.5 kg |
| Cable Hamstring Curl | 25 lb11.3 kg | 41 lb18.6 kg | 65 lb29.5 kg | 93 lb42.2 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 93 lb42.2 kg | 138 lb62.6 kg | 193 lb87.5 kg | 256 lb116.1 kg |
| Cable Hamstring Curl | 25 lb11.3 kg | 42 lb19.1 kg | 67 lb30.4 kg | 96 lb43.5 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 95 lb43.1 kg | 142 lb64.4 kg | 199 lb90.3 kg | 264 lb119.7 kg |
| Cable Hamstring Curl | 26 lb11.8 kg | 43 lb19.5 kg | 69 lb31.3 kg | 99 lb44.9 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 98 lb44.5 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg |
| Cable Hamstring Curl | 27 lb12.2 kg | 44 lb20 kg | 71 lb32.2 kg | 102 lb46.3 kg | |
| 250 lb113.4 kg | Dumbbell Lunge | 101 lb45.8 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg |
| Cable Hamstring Curl | 28 lb12.7 kg | 46 lb20.9 kg | 73 lb33.1 kg | 104 lb47.2 kg | |
| 260 lb117.9 kg | Dumbbell Lunge | 104 lb47.2 kg | 154 lb69.9 kg | 216 lb98 kg | 286 lb129.7 kg |
| Cable Hamstring Curl | 28 lb12.7 kg | 47 lb21.3 kg | 75 lb34 kg | 107 lb48.5 kg | |
| 270 lb122.5 kg | Dumbbell Lunge | 106 lb48.1 kg | 158 lb71.7 kg | 221 lb100.2 kg | 293 lb132.9 kg |
| Cable Hamstring Curl | 29 lb13.2 kg | 48 lb21.8 kg | 77 lb34.9 kg | 110 lb49.9 kg | |
| 280 lb127 kg | Dumbbell Lunge | 109 lb49.4 kg | 162 lb73.5 kg | 227 lb103 kg | 300 lb136.1 kg |
| Cable Hamstring Curl | 30 lb13.6 kg | 49 lb22.2 kg | 79 lb35.8 kg | 113 lb51.3 kg | |
| 290 lb131.5 kg | Dumbbell Lunge | 111 lb50.3 kg | 166 lb75.3 kg | 232 lb105.2 kg | 308 lb139.7 kg |
| Cable Hamstring Curl | 30 lb13.6 kg | 50 lb22.7 kg | 81 lb36.7 kg | 115 lb52.2 kg | |
| 300 lb136.1 kg | Dumbbell Lunge | 114 lb51.7 kg | 169 lb76.7 kg | 237 lb107.5 kg | 315 lb142.9 kg |
| Cable Hamstring Curl | 31 lb14.1 kg | 52 lb23.6 kg | 83 lb37.6 kg | 118 lb53.5 kg |
Women’s Dumbbell Lunge vs Cable Hamstring Curl Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Dumbbell Lunge | 38 lb17.2 kg | 57 lb25.9 kg | 82 lb37.2 kg | 112 lb50.8 kg |
| Cable Hamstring Curl | 11 lb5 kg | 18 lb8.2 kg | 27 lb12.2 kg | 40 lb18.1 kg | |
| 110 lb49.9 kg | Dumbbell Lunge | 41 lb18.6 kg | 61 lb27.7 kg | 87 lb39.5 kg | 120 lb54.4 kg |
| Cable Hamstring Curl | 11 lb5 kg | 19 lb8.6 kg | 29 lb13.2 kg | 43 lb19.5 kg | |
| 120 lb54.4 kg | Dumbbell Lunge | 43 lb19.5 kg | 65 lb29.5 kg | 92 lb41.7 kg | 127 lb57.6 kg |
| Cable Hamstring Curl | 12 lb5.4 kg | 20 lb9.1 kg | 31 lb14.1 kg | 46 lb20.9 kg | |
| 130 lb59 kg | Dumbbell Lunge | 45 lb20.4 kg | 68 lb30.8 kg | 97 lb44 kg | 134 lb60.8 kg |
| Cable Hamstring Curl | 13 lb5.9 kg | 21 lb9.5 kg | 33 lb15 kg | 48 lb21.8 kg | |
| 140 lb63.5 kg | Dumbbell Lunge | 48 lb21.8 kg | 72 lb32.7 kg | 102 lb46.3 kg | 140 lb63.5 kg |
| Cable Hamstring Curl | 13 lb5.9 kg | 22 lb10 kg | 34 lb15.4 kg | 51 lb23.1 kg | |
| 150 lb68 kg | Dumbbell Lunge | 50 lb22.7 kg | 75 lb34 kg | 107 lb48.5 kg | 147 lb66.7 kg |
| Cable Hamstring Curl | 14 lb6.4 kg | 23 lb10.4 kg | 36 lb16.3 kg | 53 lb24 kg | |
| 160 lb72.6 kg | Dumbbell Lunge | 52 lb23.6 kg | 78 lb35.4 kg | 112 lb50.8 kg | 153 lb69.4 kg |
| Cable Hamstring Curl | 15 lb6.8 kg | 24 lb10.9 kg | 38 lb17.2 kg | 55 lb24.9 kg | |
| 170 lb77.1 kg | Dumbbell Lunge | 54 lb24.5 kg | 82 lb37.2 kg | 116 lb52.6 kg | 160 lb72.6 kg |
| Cable Hamstring Curl | 15 lb6.8 kg | 25 lb11.3 kg | 39 lb17.7 kg | 58 lb26.3 kg | |
| 180 lb81.6 kg | Dumbbell Lunge | 56 lb25.4 kg | 85 lb38.6 kg | 121 lb54.9 kg | 166 lb75.3 kg |
| Cable Hamstring Curl | 16 lb7.3 kg | 26 lb11.8 kg | 41 lb18.6 kg | 60 lb27.2 kg | |
| 190 lb86.2 kg | Dumbbell Lunge | 59 lb26.8 kg | 88 lb39.9 kg | 125 lb56.7 kg | 172 lb78 kg |
| Cable Hamstring Curl | 16 lb7.3 kg | 27 lb12.2 kg | 42 lb19.1 kg | 62 lb28.1 kg | |
| 200 lb90.7 kg | Dumbbell Lunge | 61 lb27.7 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Cable Hamstring Curl | 17 lb7.7 kg | 28 lb12.7 kg | 44 lb20 kg | 64 lb29 kg | |
| 210 lb95.3 kg | Dumbbell Lunge | 63 lb28.6 kg | 94 lb42.6 kg | 134 lb60.8 kg | 184 lb83.5 kg |
| Cable Hamstring Curl | 18 lb8.2 kg | 29 lb13.2 kg | 45 lb20.4 kg | 66 lb29.9 kg | |
| 220 lb99.8 kg | Dumbbell Lunge | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 190 lb86.2 kg |
| Cable Hamstring Curl | 18 lb8.2 kg | 30 lb13.6 kg | 46 lb20.9 kg | 68 lb30.8 kg | |
| 230 lb104.3 kg | Dumbbell Lunge | 66 lb29.9 kg | 100 lb45.4 kg | 142 lb64.4 kg | 195 lb88.5 kg |
| Cable Hamstring Curl | 19 lb8.6 kg | 31 lb14.1 kg | 48 lb21.8 kg | 70 lb31.8 kg | |
| 240 lb108.9 kg | Dumbbell Lunge | 68 lb30.8 kg | 103 lb46.7 kg | 146 lb66.2 kg | 201 lb91.2 kg |
| Cable Hamstring Curl | 19 lb8.6 kg | 31 lb14.1 kg | 49 lb22.2 kg | 73 lb33.1 kg |
How Your Dumbbell Lunge vs Cable Hamstring Curl Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Dumbbell Lunge vs Cable Hamstring Curl comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the dumbbell lunge strength level
The standards use the sex-specific combined-load thresholds from the individual Dumbbell Lunge tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lunge more load without requiring strength to increase pound for pound.
3. Find the cable hamstring curl strength level
The cable hamstring curl rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the dumbbell lunge | Use combined-dumbbell estimated max and adjust targets with the two-thirds rule. |
| Rate the cable hamstring curl | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Dumbbell Lunge and Cable Hamstring Curl Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
48.6 → 89.4 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Hamstring Curl standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Hamstring Curl standard is higher, and below zero means the Dumbbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Dumbbell Lunge and Cable Hamstring Curl Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 32.7 to 58.1 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Hamstring Curl standard minus the Dumbbell Lunge standard: zero means equal, above zero means the Cable Hamstring Curl standard is higher, and below zero means the Dumbbell Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Dumbbell Lunge and Cable Hamstring Curl Exercises Used by This Calculator
Valid results depend on using the specified dumbbell lunge and cable hamstring curl technique and load convention. Use strict, repeatable Dumbbell Lunge and Cable Hamstring Curl tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter combined load from two matched dumbbells
Use one forward or reverse lunge direction for the set, reach at least parallel front-thigh depth with the back knee near the floor, and return to stable standing. Do not enter per-hand load, stationary split squats, walking or Bulgarian lunges, support, bounce, partial reps, or substitutions.
Use the Cable Hamstring Curl setup and load convention
The selected cable-stack resistance used by one leg at a time. Total valid cable hamstring curl reps across both legs combined. Curl one heel toward the body through a repeatable hamstring range and return under control without hip swing, knee drift, stack bounce, or shortened range. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Dumbbell Lunge result and one recent Cable Hamstring Curl result
First lift: combined dumbbell load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Dumbbell Lunge — View the individual Dumbbell Lunge standards and next strength-level target.
- Cable Hamstring Curl — View the individual Cable Hamstring Curl standards and next strength-level target.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Reverse Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Lying Leg Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.