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 222,000 lifts collected from users of Strength Level.

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

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Barbell Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 24 x0.2 45 x0.38 75 x0.63 113 x0.94 156 x1.3
130 27 x0.21 50 x0.39 82 x0.63 121 x0.93 165 x1.27
140 31 x0.22 55 x0.39 88 x0.63 128 x0.91 174 x1.24
150 34 x0.23 60 x0.4 94 x0.62 135 x0.9 182 x1.21
160 38 x0.24 64 x0.4 99 x0.62 142 x0.89 190 x1.19
170 41 x0.24 69 x0.4 105 x0.62 148 x0.87 197 x1.16
180 45 x0.25 73 x0.4 110 x0.61 155 x0.86 204 x1.14
190 48 x0.25 77 x0.41 115 x0.61 161 x0.85 211 x1.11
200 51 x0.26 81 x0.41 120 x0.6 166 x0.83 218 x1.09
210 54 x0.26 85 x0.4 125 x0.59 172 x0.82 224 x1.07
220 57 x0.26 89 x0.4 129 x0.59 178 x0.81 231 x1.05
230 60 x0.26 93 x0.4 134 x0.58 183 x0.8 237 x1.03
240 63 x0.26 96 x0.4 138 x0.58 188 x0.78 242 x1.01
250 66 x0.26 100 x0.4 143 x0.57 193 x0.77 248 x0.99
260 69 x0.27 103 x0.4 147 x0.56 198 x0.76 254 x0.98
270 72 x0.27 107 x0.4 151 x0.56 203 x0.75 259 x0.96
280 75 x0.27 110 x0.39 155 x0.55 207 x0.74 264 x0.94
290 77 x0.27 114 x0.39 159 x0.55 212 x0.73 269 x0.93
300 80 x0.27 117 x0.39 163 x0.54 216 x0.72 274 x0.91
310 83 x0.27 120 x0.39 166 x0.54 220 x0.71 279 x0.9

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 42 x0.42 67 x0.67 98 x0.98
110 11 x0.1 24 x0.22 45 x0.41 71 x0.65 102 x0.93
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 78 x0.6 110 x0.84
140 14 x0.1 30 x0.21 52 x0.37 81 x0.58 113 x0.81
150 16 x0.1 32 x0.21 54 x0.36 83 x0.56 117 x0.78
160 17 x0.11 33 x0.21 57 x0.35 86 x0.54 120 x0.75
170 18 x0.11 35 x0.21 59 x0.35 89 x0.52 123 x0.72
180 19 x0.11 37 x0.2 61 x0.34 91 x0.51 126 x0.7
190 20 x0.11 38 x0.2 63 x0.33 94 x0.49 129 x0.68
200 21 x0.11 39 x0.2 65 x0.32 96 x0.48 131 x0.66
210 22 x0.11 41 x0.19 66 x0.32 98 x0.47 134 x0.64
220 23 x0.11 42 x0.19 68 x0.31 100 x0.45 136 x0.62
230 24 x0.11 44 x0.19 70 x0.3 102 x0.44 139 x0.6
240 25 x0.11 45 x0.19 71 x0.3 104 x0.43 141 x0.59
250 26 x0.1 46 x0.18 73 x0.29 106 x0.42 143 x0.57
260 27 x0.1 47 x0.18 75 x0.29 108 x0.41 145 x0.56

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 2,590,000 lifts Deadlift 1,556,000 lifts Squat 1,454,000 lifts Shoulder Press 409,000 lifts Barbell Curl 222,000 lifts Bent Over Row 141,000 lifts Front Squat 142,000 lifts

Bodyweight

Pull Ups 119,000 lifts Dips 47,000 lifts

Olympic

Power Clean 153,000 lifts Clean & Jerk 31,000 lifts Clean 19,000 lifts Snatch 29,000 lifts Push Press 19,000 lifts Clean & Press 68,000 lifts

Dumbbell

Dumbbell Bench Press (experimental) Dumbbell Curl (experimental) Dumbbell Shoulder Press (experimental) Dumbbell Row (experimental) + More Exercises