Barbell Bench Press vs Cable Wrist Curl Strength Standards
Compare your bench press and cable wrist 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: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. For the second exercise, flex the wrists through a controlled range, then return under control without moving the elbows or shoulders to create momentum. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Bench Press vs Cable Wrist Curl Strength Standards
The paired standards below show what the bench press and cable wrist curl each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Bench Press / Cable Wrist Curl in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Bench Press vs Cable Wrist 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 | Bench Press | 151 lb68.5 kg | 188 lb85.3 kg | 225 lb102.1 kg | 261 lb118.4 kg |
| Cable Wrist Curl | 17 lb7.7 kg | 28 lb12.7 kg | 43 lb19.5 kg | 60 lb27.2 kg | |
| 130 lb59 kg | Bench Press | 159 lb72.1 kg | 198 lb89.8 kg | 237 lb107.5 kg | 276 lb125.2 kg |
| Cable Wrist Curl | 18 lb8.2 kg | 30 lb13.6 kg | 45 lb20.4 kg | 63 lb28.6 kg | |
| 140 lb63.5 kg | Bench Press | 167 lb75.7 kg | 208 lb94.3 kg | 249 lb112.9 kg | 290 lb131.5 kg |
| Cable Wrist Curl | 19 lb8.6 kg | 31 lb14.1 kg | 47 lb21.3 kg | 66 lb29.9 kg | |
| 150 lb68 kg | Bench Press | 175 lb79.4 kg | 218 lb98.9 kg | 261 lb118.4 kg | 303 lb137.4 kg |
| Cable Wrist Curl | 20 lb9.1 kg | 32 lb14.5 kg | 50 lb22.7 kg | 69 lb31.3 kg | |
| 160 lb72.6 kg | Bench Press | 183 lb83 kg | 227 lb103 kg | 272 lb123.4 kg | 317 lb143.8 kg |
| Cable Wrist Curl | 21 lb9.5 kg | 34 lb15.4 kg | 52 lb23.6 kg | 72 lb32.7 kg | |
| 170 lb77.1 kg | Bench Press | 190 lb86.2 kg | 237 lb107.5 kg | 283 lb128.4 kg | 330 lb149.7 kg |
| Cable Wrist Curl | 21 lb9.5 kg | 35 lb15.9 kg | 54 lb24.5 kg | 75 lb34 kg | |
| 180 lb81.6 kg | Bench Press | 198 lb89.8 kg | 246 lb111.6 kg | 294 lb133.4 kg | 342 lb155.1 kg |
| Cable Wrist Curl | 22 lb10 kg | 37 lb16.8 kg | 56 lb25.4 kg | 78 lb35.4 kg | |
| 190 lb86.2 kg | Bench Press | 205 lb93 kg | 255 lb115.7 kg | 305 lb138.3 kg | 355 lb161 kg |
| Cable Wrist Curl | 23 lb10.4 kg | 38 lb17.2 kg | 58 lb26.3 kg | 81 lb36.7 kg | |
| 200 lb90.7 kg | Bench Press | 212 lb96.2 kg | 264 lb119.7 kg | 316 lb143.3 kg | 367 lb166.5 kg |
| Cable Wrist Curl | 24 lb10.9 kg | 39 lb17.7 kg | 60 lb27.2 kg | 84 lb38.1 kg | |
| 210 lb95.3 kg | Bench Press | 219 lb99.3 kg | 273 lb123.8 kg | 326 lb147.9 kg | 379 lb171.9 kg |
| Cable Wrist Curl | 25 lb11.3 kg | 41 lb18.6 kg | 62 lb28.1 kg | 87 lb39.5 kg | |
| 220 lb99.8 kg | Bench Press | 226 lb102.5 kg | 281 lb127.5 kg | 336 lb152.4 kg | 391 lb177.4 kg |
| Cable Wrist Curl | 25 lb11.3 kg | 42 lb19.1 kg | 64 lb29 kg | 89 lb40.4 kg | |
| 230 lb104.3 kg | Bench Press | 233 lb105.7 kg | 290 lb131.5 kg | 346 lb156.9 kg | 403 lb182.8 kg |
| Cable Wrist Curl | 26 lb11.8 kg | 43 lb19.5 kg | 66 lb29.9 kg | 92 lb41.7 kg | |
| 240 lb108.9 kg | Bench Press | 240 lb108.9 kg | 298 lb135.2 kg | 356 lb161.5 kg | 415 lb188.2 kg |
| Cable Wrist Curl | 27 lb12.2 kg | 44 lb20 kg | 68 lb30.8 kg | 95 lb43.1 kg | |
| 250 lb113.4 kg | Bench Press | 246 lb111.6 kg | 306 lb138.8 kg | 366 lb166 kg | 426 lb193.2 kg |
| Cable Wrist Curl | 28 lb12.7 kg | 46 lb20.9 kg | 70 lb31.8 kg | 97 lb44 kg | |
| 260 lb117.9 kg | Bench Press | 253 lb114.8 kg | 314 lb142.4 kg | 376 lb170.6 kg | 438 lb198.7 kg |
| Cable Wrist Curl | 28 lb12.7 kg | 47 lb21.3 kg | 71 lb32.2 kg | 100 lb45.4 kg | |
| 270 lb122.5 kg | Bench Press | 259 lb117.5 kg | 322 lb146.1 kg | 386 lb175.1 kg | 449 lb203.7 kg |
| Cable Wrist Curl | 29 lb13.2 kg | 48 lb21.8 kg | 73 lb33.1 kg | 102 lb46.3 kg | |
| 280 lb127 kg | Bench Press | 265 lb120.2 kg | 330 lb149.7 kg | 395 lb179.2 kg | 460 lb208.7 kg |
| Cable Wrist Curl | 30 lb13.6 kg | 49 lb22.2 kg | 75 lb34 kg | 105 lb47.6 kg | |
| 290 lb131.5 kg | Bench Press | 272 lb123.4 kg | 338 lb153.3 kg | 404 lb183.3 kg | 471 lb213.6 kg |
| Cable Wrist Curl | 30 lb13.6 kg | 50 lb22.7 kg | 77 lb34.9 kg | 107 lb48.5 kg | |
| 300 lb136.1 kg | Bench Press | 278 lb126.1 kg | 346 lb156.9 kg | 414 lb187.8 kg | 481 lb218.2 kg |
| Cable Wrist Curl | 31 lb14.1 kg | 52 lb23.6 kg | 79 lb35.8 kg | 110 lb49.9 kg |
Women’s Bench Press vs Cable Wrist 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 | Bench Press | 69 lb31.3 kg | 88 lb39.9 kg | 114 lb51.7 kg | 145 lb65.8 kg |
| Cable Wrist Curl | 9 lb4.1 kg | 16 lb7.3 kg | 25 lb11.3 kg | 36 lb16.3 kg | |
| 110 lb49.9 kg | Bench Press | 73 lb33.1 kg | 94 lb42.6 kg | 122 lb55.3 kg | 155 lb70.3 kg |
| Cable Wrist Curl | 10 lb4.5 kg | 17 lb7.7 kg | 27 lb12.2 kg | 38 lb17.2 kg | |
| 120 lb54.4 kg | Bench Press | 78 lb35.4 kg | 99 lb44.9 kg | 129 lb58.5 kg | 164 lb74.4 kg |
| Cable Wrist Curl | 10 lb4.5 kg | 18 lb8.2 kg | 28 lb12.7 kg | 41 lb18.6 kg | |
| 130 lb59 kg | Bench Press | 82 lb37.2 kg | 105 lb47.6 kg | 136 lb61.7 kg | 173 lb78.5 kg |
| Cable Wrist Curl | 11 lb5 kg | 19 lb8.6 kg | 30 lb13.6 kg | 43 lb19.5 kg | |
| 140 lb63.5 kg | Bench Press | 86 lb39 kg | 110 lb49.9 kg | 143 lb64.9 kg | 181 lb82.1 kg |
| Cable Wrist Curl | 11 lb5 kg | 20 lb9.1 kg | 32 lb14.5 kg | 45 lb20.4 kg | |
| 150 lb68 kg | Bench Press | 90 lb40.8 kg | 115 lb52.2 kg | 150 lb68 kg | 190 lb86.2 kg |
| Cable Wrist Curl | 12 lb5.4 kg | 21 lb9.5 kg | 33 lb15 kg | 47 lb21.3 kg | |
| 160 lb72.6 kg | Bench Press | 94 lb42.6 kg | 120 lb54.4 kg | 157 lb71.2 kg | 198 lb89.8 kg |
| Cable Wrist Curl | 13 lb5.9 kg | 22 lb10 kg | 34 lb15.4 kg | 49 lb22.2 kg | |
| 170 lb77.1 kg | Bench Press | 98 lb44.5 kg | 125 lb56.7 kg | 163 lb73.9 kg | 207 lb93.9 kg |
| Cable Wrist Curl | 13 lb5.9 kg | 23 lb10.4 kg | 36 lb16.3 kg | 51 lb23.1 kg | |
| 180 lb81.6 kg | Bench Press | 102 lb46.3 kg | 130 lb59 kg | 169 lb76.7 kg | 215 lb97.5 kg |
| Cable Wrist Curl | 14 lb6.4 kg | 24 lb10.9 kg | 37 lb16.8 kg | 53 lb24 kg | |
| 190 lb86.2 kg | Bench Press | 105 lb47.6 kg | 135 lb61.2 kg | 176 lb79.8 kg | 222 lb100.7 kg |
| Cable Wrist Curl | 14 lb6.4 kg | 25 lb11.3 kg | 39 lb17.7 kg | 55 lb24.9 kg | |
| 200 lb90.7 kg | Bench Press | 109 lb49.4 kg | 139 lb63 kg | 182 lb82.6 kg | 230 lb104.3 kg |
| Cable Wrist Curl | 15 lb6.8 kg | 25 lb11.3 kg | 40 lb18.1 kg | 57 lb25.9 kg | |
| 210 lb95.3 kg | Bench Press | 113 lb51.3 kg | 144 lb65.3 kg | 188 lb85.3 kg | 238 lb108 kg |
| Cable Wrist Curl | 15 lb6.8 kg | 26 lb11.8 kg | 41 lb18.6 kg | 59 lb26.8 kg | |
| 220 lb99.8 kg | Bench Press | 116 lb52.6 kg | 148 lb67.1 kg | 194 lb88 kg | 245 lb111.1 kg |
| Cable Wrist Curl | 15 lb6.8 kg | 27 lb12.2 kg | 43 lb19.5 kg | 61 lb27.7 kg | |
| 230 lb104.3 kg | Bench Press | 120 lb54.4 kg | 153 lb69.4 kg | 199 lb90.3 kg | 253 lb114.8 kg |
| Cable Wrist Curl | 16 lb7.3 kg | 28 lb12.7 kg | 44 lb20 kg | 62 lb28.1 kg | |
| 240 lb108.9 kg | Bench Press | 123 lb55.8 kg | 157 lb71.2 kg | 205 lb93 kg | 260 lb117.9 kg |
| Cable Wrist Curl | 16 lb7.3 kg | 29 lb13.2 kg | 45 lb20.4 kg | 64 lb29 kg |
How Your Barbell Bench Press vs Cable Wrist Curl Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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 Barbell Bench Press vs Cable Wrist 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 bench press strength level
The bench press standards use the approved sex-specific reference targets from the individual raw competition-style bench press 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the cable wrist curl strength level
For cable wrist curl, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 bench press | Adjust bench press targets to exact bodyweight with the two-thirds rule. |
| Rate the cable wrist 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Bench Press and Cable Wrist Curl Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 91.2 to 168.3 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Wrist Curl standard minus the Bench Press standard: zero means equal, above zero means the Cable Wrist Curl standard is higher, and below zero means the Bench Press 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 Barbell Bench Press and Cable Wrist Curl Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Bench Press for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 49.5 to 88.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Wrist Curl standard minus the Bench Press standard: zero means equal, above zero means the Cable Wrist Curl standard is higher, and below zero means the Bench Press 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.
Barbell Bench Press and Cable Wrist Curl Exercises Used by This Calculator
For a useful comparison, perform a strict bench press and a strict cable wrist curl using the setup and load rules below. Use strict, repeatable Barbell Bench Press and Cable Wrist 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.
Use a paused competition-style barbell bench press
Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.
Use the Cable Wrist Curl setup and load convention
The entered weight for strict Cable Wrist Curl. Valid Cable Wrist Curl reps. Flex the wrists through a controlled range, then return under control without moving the elbows or shoulders to create momentum. A valid finish requires clear wrist flexion and controlled return without cable rebound. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Bench Press result and one recent Cable Wrist Curl result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Cable Wrist Curl — View the individual Cable Wrist Curl standards and next strength-level target.
- Barbell Wrist Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Wrist Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Reverse Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dead Hang Strength Standards — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Preacher Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.