Cable Hammer Curl vs Single Arm Dumbbell Hammer Curl Strength Standards
Compare your cable hammer curl and single arm dumbbell hammer curl against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use the selected cable resistance used by one neutral-grip handle or rope end at a time and entered load is the weight of the one dumbbell hammer-curled by one arm at a time.. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Cable Hammer Curl vs Single Arm Dumbbell Hammer Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable hammer curl and single arm dumbbell hammer curl to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your cable hammer curl and single arm dumbbell hammer curl.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Cable Hammer Curl / Single Arm Dumbbell Hammer Curl, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Cable Hammer Curl vs Single Arm Dumbbell Hammer Curl Standards
How to read the table: The first number is Cable Hammer Curl; the second is Single Arm Dumbbell Hammer Curl. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 13 / 15 lb 5.9 / 6.8 kg | 21 / 25 lb 9.5 / 11.3 kg | 32 / 38 lb 14.5 / 17.2 kg | 45 / 53 lb 20.4 / 24 kg |
| 130 lb 59 kg | 13 / 16 lb 5.9 / 7.3 kg | 23 / 26 lb 10.4 / 11.8 kg | 34 / 40 lb 15.4 / 18.1 kg | 47 / 56 lb 21.3 / 25.4 kg |
| 140 lb 63.5 kg | 14 / 17 lb 6.4 / 7.7 kg | 24 / 28 lb 10.9 / 12.7 kg | 36 / 42 lb 16.3 / 19.1 kg | 50 / 59 lb 22.7 / 26.8 kg |
| 150 lb 68 kg | 15 / 18 lb 6.8 / 8.2 kg | 25 / 29 lb 11.3 / 13.2 kg | 38 / 44 lb 17.2 / 20 kg | 52 / 62 lb 23.6 / 28.1 kg |
| 160 lb 72.6 kg | 15 / 19 lb 6.8 / 8.6 kg | 26 / 30 lb 11.8 / 13.6 kg | 39 / 45 lb 17.7 / 20.4 kg | 54 / 64 lb 24.5 / 29 kg |
| 170 lb 77.1 kg | 16 / 19 lb 7.3 / 8.6 kg | 27 / 32 lb 12.2 / 14.5 kg | 41 / 47 lb 18.6 / 21.3 kg | 57 / 67 lb 25.9 / 30.4 kg |
| 180 lb 81.6 kg | 16 / 20 lb 7.3 / 9.1 kg | 28 / 33 lb 12.7 / 15 kg | 42 / 49 lb 19.1 / 22.2 kg | 59 / 69 lb 26.8 / 31.3 kg |
| 190 lb 86.2 kg | 17 / 21 lb 7.7 / 9.5 kg | 29 / 34 lb 13.2 / 15.4 kg | 44 / 51 lb 20 / 23.1 kg | 61 / 72 lb 27.7 / 32.7 kg |
| 200 lb 90.7 kg | 18 / 22 lb 8.2 / 10 kg | 30 / 35 lb 13.6 / 15.9 kg | 46 / 53 lb 20.9 / 24 kg | 63 / 75 lb 28.6 / 34 kg |
| 210 lb 95.3 kg | 18 / 22 lb 8.2 / 10 kg | 31 / 36 lb 14.1 / 16.3 kg | 47 / 55 lb 21.3 / 24.9 kg | 65 / 77 lb 29.5 / 34.9 kg |
| 220 lb 99.8 kg | 19 / 23 lb 8.6 / 10.4 kg | 32 / 37 lb 14.5 / 16.8 kg | 49 / 56 lb 22.2 / 25.4 kg | 67 / 79 lb 30.4 / 35.8 kg |
| 230 lb 104.3 kg | 19 / 24 lb 8.6 / 10.9 kg | 33 / 39 lb 15 / 17.7 kg | 50 / 58 lb 22.7 / 26.3 kg | 69 / 82 lb 31.3 / 37.2 kg |
| 240 lb 108.9 kg | 20 / 25 lb 9.1 / 11.3 kg | 34 / 40 lb 15.4 / 18.1 kg | 51 / 60 lb 23.1 / 27.2 kg | 71 / 84 lb 32.2 / 38.1 kg |
| 250 lb 113.4 kg | 20 / 25 lb 9.1 / 11.3 kg | 35 / 41 lb 15.9 / 18.6 kg | 53 / 61 lb 24 / 27.7 kg | 73 / 86 lb 33.1 / 39 kg |
| 260 lb 117.9 kg | 21 / 26 lb 9.5 / 11.8 kg | 36 / 42 lb 16.3 / 19.1 kg | 54 / 63 lb 24.5 / 28.6 kg | 75 / 89 lb 34 / 40.4 kg |
| 270 lb 122.5 kg | 21 / 27 lb 9.5 / 12.2 kg | 37 / 43 lb 16.8 / 19.5 kg | 56 / 64 lb 25.4 / 29 kg | 77 / 91 lb 34.9 / 41.3 kg |
| 280 lb 127 kg | 22 / 27 lb 10 / 12.2 kg | 38 / 44 lb 17.2 / 20 kg | 57 / 66 lb 25.9 / 29.9 kg | 79 / 93 lb 35.8 / 42.2 kg |
| 290 lb 131.5 kg | 23 / 28 lb 10.4 / 12.7 kg | 38 / 45 lb 17.2 / 20.4 kg | 58 / 68 lb 26.3 / 30.8 kg | 81 / 95 lb 36.7 / 43.1 kg |
| 300 lb 136.1 kg | 23 / 28 lb 10.4 / 12.7 kg | 39 / 46 lb 17.7 / 20.9 kg | 60 / 69 lb 27.2 / 31.3 kg | 83 / 98 lb 37.6 / 44.5 kg |
Women’s Cable Hammer Curl vs Single Arm Dumbbell Hammer Curl Standards
How to read the table: The first number is Cable Hammer Curl; the second is Single Arm Dumbbell Hammer Curl. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 7 / 8 lb 3.2 / 3.6 kg | 11 / 14 lb 5 / 6.4 kg | 18 / 21 lb 8.2 / 9.5 kg | 27 / 30 lb 12.2 / 13.6 kg |
| 110 lb 49.9 kg | 7 / 9 lb 3.2 / 4.1 kg | 12 / 15 lb 5.4 / 6.8 kg | 20 / 22 lb 9.1 / 10 kg | 28 / 32 lb 12.7 / 14.5 kg |
| 120 lb 54.4 kg | 8 / 9 lb 3.6 / 4.1 kg | 13 / 16 lb 5.9 / 7.3 kg | 21 / 23 lb 9.5 / 10.4 kg | 30 / 34 lb 13.6 / 15.4 kg |
| 130 lb 59 kg | 8 / 10 lb 3.6 / 4.5 kg | 14 / 16 lb 6.4 / 7.3 kg | 22 / 25 lb 10 / 11.3 kg | 32 / 35 lb 14.5 / 15.9 kg |
| 140 lb 63.5 kg | 9 / 11 lb 4.1 / 5 kg | 14 / 17 lb 6.4 / 7.7 kg | 23 / 26 lb 10.4 / 11.8 kg | 33 / 37 lb 15 / 16.8 kg |
| 150 lb 68 kg | 9 / 11 lb 4.1 / 5 kg | 15 / 18 lb 6.8 / 8.2 kg | 24 / 27 lb 10.9 / 12.2 kg | 35 / 39 lb 15.9 / 17.7 kg |
| 160 lb 72.6 kg | 9 / 11 lb 4.1 / 5 kg | 16 / 19 lb 7.3 / 8.6 kg | 25 / 28 lb 11.3 / 12.7 kg | 37 / 41 lb 16.8 / 18.6 kg |
| 170 lb 77.1 kg | 10 / 12 lb 4.5 / 5.4 kg | 16 / 20 lb 7.3 / 9.1 kg | 26 / 29 lb 11.8 / 13.2 kg | 38 / 42 lb 17.2 / 19.1 kg |
| 180 lb 81.6 kg | 10 / 12 lb 4.5 / 5.4 kg | 17 / 20 lb 7.7 / 9.1 kg | 27 / 30 lb 12.2 / 13.6 kg | 40 / 44 lb 18.1 / 20 kg |
| 190 lb 86.2 kg | 11 / 13 lb 5 / 5.9 kg | 18 / 21 lb 8.2 / 9.5 kg | 28 / 32 lb 12.7 / 14.5 kg | 41 / 46 lb 18.6 / 20.9 kg |
| 200 lb 90.7 kg | 11 / 13 lb 5 / 5.9 kg | 18 / 22 lb 8.2 / 10 kg | 29 / 33 lb 13.2 / 15 kg | 42 / 47 lb 19.1 / 21.3 kg |
| 210 lb 95.3 kg | 11 / 14 lb 5 / 6.4 kg | 19 / 23 lb 8.6 / 10.4 kg | 30 / 34 lb 13.6 / 15.4 kg | 44 / 49 lb 20 / 22.2 kg |
| 220 lb 99.8 kg | 12 / 14 lb 5.4 / 6.4 kg | 19 / 23 lb 8.6 / 10.4 kg | 31 / 35 lb 14.1 / 15.9 kg | 45 / 50 lb 20.4 / 22.7 kg |
| 230 lb 104.3 kg | 12 / 15 lb 5.4 / 6.8 kg | 20 / 24 lb 9.1 / 10.9 kg | 32 / 36 lb 14.5 / 16.3 kg | 47 / 52 lb 21.3 / 23.6 kg |
| 240 lb 108.9 kg | 12 / 15 lb 5.4 / 6.8 kg | 21 / 25 lb 9.5 / 11.3 kg | 33 / 37 lb 15 / 16.8 kg | 48 / 53 lb 21.8 / 24 kg |
How Your Cable Hammer Curl vs Single Arm Dumbbell Hammer Curl Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the cable hammer curl strength level
The standards use the sex-specific thresholds from the individual Cable Hammer Curl tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the single arm dumbbell hammer curl strength level
The standards use the sex-specific thresholds from the individual Single Arm Dumbbell Hammer Curl tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 cable hammer curl | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the single arm dumbbell hammer curl | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Cable Hammer Curl and Single Arm Dumbbell Hammer Curl Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the single arm dumbbell hammer curl standard is higher; below zero means the cable hammer curl standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The cable hammer curl and single arm dumbbell hammer curl standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, and 170 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
3.6 → 6.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the single arm dumbbell hammer curl standard minus the cable hammer curl standard. A plus sign means the single arm dumbbell hammer curl standard is higher. A minus sign means the cable hammer curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +8 lb +3.6 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +6 lb +2.7 kg | +9 lb +4.1 kg |
| 140 lb 63.5 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +6 lb +2.8 kg | +9 lb +4.1 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | +4 lb +1.9 kg | +6 lb +2.8 kg | +10 lb +4.5 kg |
| 160 lb 72.6 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +10 lb +4.5 kg |
| 170 lb 77.1 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +10 lb +4.5 kg |
| 180 lb 81.6 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +7 lb +3.1 kg | +10 lb +4.5 kg |
| 190 lb 86.2 kg | +4 lb +1.8 kg | +5 lb +2.2 kg | +7 lb +3.1 kg | +11 lb +5 kg |
| 200 lb 90.7 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +7 lb +3.1 kg | +12 lb +5.4 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +5 lb +2.2 kg | +8 lb +3.6 kg | +12 lb +5.4 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +12 lb +5.4 kg |
| 230 lb 104.3 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +13 lb +5.9 kg |
| 240 lb 108.9 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +9 lb +4.1 kg | +13 lb +5.9 kg |
| 250 lb 113.4 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +8 lb +3.7 kg | +13 lb +5.9 kg |
| 260 lb 117.9 kg | +5 lb +2.3 kg | +6 lb +2.8 kg | +9 lb +4.1 kg | +14 lb +6.4 kg |
| 270 lb 122.5 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +14 lb +6.4 kg |
| 280 lb 127 kg | +5 lb +2.2 kg | +6 lb +2.8 kg | +9 lb +4 kg | +14 lb +6.4 kg |
| 290 lb 131.5 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +10 lb +4.5 kg | +14 lb +6.4 kg |
| 300 lb 136.1 kg | +5 lb +2.3 kg | +7 lb +3.2 kg | +9 lb +4.1 kg | +15 lb +6.9 kg |
How Women’s Cable Hammer Curl and Single Arm Dumbbell Hammer Curl Standards Differ
What the women’s data shows:
The cable hammer curl and single arm dumbbell hammer curl standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1.4 → 2.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the single arm dumbbell hammer curl standard minus the cable hammer curl standard. A plus sign means the single arm dumbbell hammer curl standard is higher. A minus sign means the cable hammer curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +1 lb +0.4 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +3 lb +1.4 kg |
| 110 lb 49.9 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | +4 lb +1.8 kg |
| 120 lb 54.4 kg | +1 lb +0.5 kg | +3 lb +1.4 kg | +2 lb +0.9 kg | +4 lb +1.8 kg |
| 130 lb 59 kg | +2 lb +0.9 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +3 lb +1.4 kg |
| 140 lb 63.5 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 150 lb 68 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +3 lb +1.3 kg | +4 lb +1.8 kg |
| 160 lb 72.6 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +3 lb +1.4 kg | +4 lb +1.8 kg |
| 170 lb 77.1 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +3 lb +1.4 kg | +4 lb +1.9 kg |
| 180 lb 81.6 kg | +2 lb +0.9 kg | +3 lb +1.4 kg | +3 lb +1.4 kg | +4 lb +1.9 kg |
| 190 lb 86.2 kg | +2 lb +0.9 kg | +3 lb +1.3 kg | +4 lb +1.8 kg | +5 lb +2.3 kg |
| 200 lb 90.7 kg | +2 lb +0.9 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +5 lb +2.2 kg |
| 210 lb 95.3 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +5 lb +2.2 kg |
| 220 lb 99.8 kg | +2 lb +1 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +5 lb +2.3 kg |
| 230 lb 104.3 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +5 lb +2.3 kg |
| 240 lb 108.9 kg | +3 lb +1.4 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +5 lb +2.2 kg |
Cable Hammer Curl and Single Arm Dumbbell Hammer Curl Exercises Used by This Calculator
This calculator uses a strict cable hammer curl test and a strict single arm dumbbell hammer curl test. Use strict canonical Cable Hammer Curl and Single Arm Dumbbell Hammer Curl tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Cable Hammer Curl setup and load convention
the selected cable resistance used by one neutral-grip handle or rope end at a time total reps across both arms combined curl with a neutral wrist, keep the upper arm stable, and lower under control without shoulder swing or two-hand rope assistance Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use the canonical Single Arm Dumbbell Hammer Curl setup and load convention
entered load is the weight of the one dumbbell hammer-curled by one arm at a time. total valid reps across both arms combined Curl the dumbbell through arm bend while keeping a neutral or hammer grip, then lower under control to the same bottom range without shoulder swing. A valid finish requires clear arm bend with neutral wrist, stable upper arm, and no shoulder heave, trunk lean, or body English. Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Cable Hammer Curl result and one recent Single Arm Dumbbell Hammer Curl result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Cable Hammer Curl — View the individual Cable Hammer Curl standards and next strength-level target.
- Single Arm Dumbbell Hammer Curl — View the individual Single Arm Dumbbell Hammer Curl standards and next strength-level target.
- Dumbbell Hammer Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Biceps Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Curls — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Barbell Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.