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Bicep Isolation

Waiter Curl (Dumbbell)

Strength Standards: Waiter Curl (Dumbbell)

LevelMaleFemale
Elite
1.30x BW0.80x BW
Advanced
1.00x BW0.60x BW
Intermediate
0.70x BW0.40x BW
Novice
0.50x BW0.25x BW
Untrained
0.30x BW0.15x BW

Source: Estimated (pattern-based)

Calculate Your Level

Related Exercises

Other bicep isolation exercises with strength standards:

  • Chin-Up (Weighted)
  • Barbell Curl
  • Dumbbell Curl
  • Preacher Curl