Barbell Curl Standards (lb)

These barbell curl strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our barbell curl standards are based on 323,000 lifts collected from users of Strength Level.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Barbell Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 23 x0.19 45 x0.37 75 x0.62 112 x0.93 155 x1.29
130 27 x0.21 50 x0.38 81 x0.62 120 x0.92 164 x1.26
140 30 x0.22 54 x0.39 87 x0.62 127 x0.91 172 x1.23
150 34 x0.23 59 x0.39 93 x0.62 134 x0.89 181 x1.2
160 37 x0.23 64 x0.4 98 x0.62 141 x0.88 188 x1.18
170 41 x0.24 68 x0.4 104 x0.61 147 x0.87 196 x1.15
180 44 x0.25 72 x0.4 109 x0.61 154 x0.85 203 x1.13
190 47 x0.25 76 x0.4 114 x0.6 160 x0.84 210 x1.11
200 51 x0.25 80 x0.4 119 x0.6 165 x0.83 217 x1.08
210 54 x0.26 84 x0.4 124 x0.59 171 x0.81 223 x1.06
220 57 x0.26 88 x0.4 129 x0.58 177 x0.8 229 x1.04
230 60 x0.26 92 x0.4 133 x0.58 182 x0.79 235 x1.02
240 63 x0.26 96 x0.4 138 x0.57 187 x0.78 241 x1.01
250 66 x0.26 99 x0.4 142 x0.57 192 x0.77 247 x0.99
260 69 x0.26 103 x0.4 146 x0.56 197 x0.76 253 x0.97
270 71 x0.26 106 x0.39 150 x0.56 202 x0.75 258 x0.96
280 74 x0.26 110 x0.39 154 x0.55 206 x0.74 263 x0.94
290 77 x0.27 113 x0.39 158 x0.55 211 x0.73 268 x0.92
300 80 x0.27 116 x0.39 162 x0.54 215 x0.72 273 x0.91
310 82 x0.27 119 x0.38 166 x0.53 220 x0.71 278 x0.9

These male standards are based on 109,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Barbell Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 9 x0.09 22 x0.22 41 x0.41 67 x0.67 97 x0.97
110 11 x0.1 24 x0.22 44 x0.4 71 x0.64 101 x0.92
120 12 x0.1 26 x0.22 47 x0.39 74 x0.62 106 x0.88
130 13 x0.1 28 x0.22 50 x0.38 77 x0.6 110 x0.84
140 15 x0.1 30 x0.21 52 x0.37 81 x0.58 113 x0.81
150 16 x0.11 32 x0.21 55 x0.36 84 x0.56 117 x0.78
160 17 x0.11 34 x0.21 57 x0.36 86 x0.54 120 x0.75
170 18 x0.11 35 x0.21 59 x0.35 89 x0.52 123 x0.73
180 20 x0.11 37 x0.21 61 x0.34 92 x0.51 126 x0.7
190 21 x0.11 39 x0.2 63 x0.33 94 x0.5 129 x0.68
200 22 x0.11 40 x0.2 65 x0.33 97 x0.48 132 x0.66
210 23 x0.11 42 x0.2 67 x0.32 99 x0.47 135 x0.64
220 24 x0.11 43 x0.2 69 x0.31 101 x0.46 137 x0.62
230 25 x0.11 44 x0.19 71 x0.31 103 x0.45 140 x0.61
240 26 x0.11 46 x0.19 73 x0.3 105 x0.44 142 x0.59
250 27 x0.11 47 x0.19 74 x0.3 107 x0.43 145 x0.58
260 28 x0.11 48 x0.19 76 x0.29 109 x0.42 147 x0.56

These female standards are based on 13,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises