If I can lift a given weight on Bench Press, what should I lift on Hammer Curl?

Enter your Bench Press weight in the exercise comparison tool. Lyfta estimates an equivalent Hammer Curl based on how those two lifts typically compare at the same strength percentile.

Is Bench Press vs Hammer Curl a 1:1 conversion?

Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Hammer Curl can be higher or lower than your Bench Press depending on the lifts.

Which lifts can I compare?

You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.

Is the equivalent weight a training recommendation?

No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.

Exercise Comparison

Bench Press vs Hammer Curl

Enter what you lift on one exercise to see the equivalent weight on the other.

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Bench Press weight

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Compare with another lift

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Triceps Pushdown

Lateral Raise

Lever Leg Extension

Full Squat

Straight Back Seated Row

Seated Shoulder Press

Bar Lateral Pulldown

Dumbbell Bench Press

Bent Over Row

Barbell Curl

Lever Seated Leg Curl

Frequently asked questions

If I can lift a given weight on Bench Press, what should I lift on Hammer Curl?: Enter your Bench Press weight in the exercise comparison tool. Lyfta estimates an equivalent Hammer Curl based on how those two lifts typically compare at the same strength percentile.
Is Bench Press vs Hammer Curl a 1:1 conversion?: Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Hammer Curl can be higher or lower than your Bench Press depending on the lifts.
Which lifts can I compare?: You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.
Is the equivalent weight a training recommendation?: No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.