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 165,000 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 46 x0.38 76 x0.64 114 x0.95 157 x1.31
130 28 x0.22 51 x0.39 83 x0.64 122 x0.94 166 x1.28
140 32 x0.23 56 x0.4 89 x0.63 129 x0.92 174 x1.25
150 35 x0.24 61 x0.4 95 x0.63 136 x0.91 183 x1.22
160 39 x0.24 65 x0.41 100 x0.63 143 x0.89 190 x1.19
170 42 x0.25 70 x0.41 106 x0.62 149 x0.88 198 x1.16
180 46 x0.25 74 x0.41 111 x0.62 156 x0.86 205 x1.14
190 49 x0.26 78 x0.41 116 x0.61 162 x0.85 212 x1.12
200 52 x0.26 82 x0.41 121 x0.61 168 x0.84 219 x1.09
210 55 x0.26 86 x0.41 126 x0.6 173 x0.82 225 x1.07
220 58 x0.27 90 x0.41 131 x0.59 179 x0.81 232 x1.05
230 61 x0.27 94 x0.41 135 x0.59 184 x0.8 238 x1.03
240 64 x0.27 98 x0.41 140 x0.58 189 x0.79 244 x1.01
250 67 x0.27 101 x0.4 144 x0.58 194 x0.78 249 x1
260 70 x0.27 105 x0.4 148 x0.57 199 x0.77 255 x0.98
270 73 x0.27 108 x0.4 152 x0.56 204 x0.76 260 x0.96
280 76 x0.27 112 x0.4 156 x0.56 209 x0.74 265 x0.95
290 79 x0.27 115 x0.4 160 x0.55 213 x0.73 271 x0.93
300 81 x0.27 118 x0.39 164 x0.55 218 x0.73 276 x0.92
310 84 x0.27 121 x0.39 168 x0.54 222 x0.72 280 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 10 x0.1 23 x0.23 42 x0.42 67 x0.67 97 x0.97
110 11 x0.1 25 x0.22 45 x0.41 71 x0.65 102 x0.92
120 12 x0.1 27 x0.22 48 x0.4 74 x0.62 106 x0.88
130 14 x0.11 29 x0.22 50 x0.39 78 x0.6 110 x0.84
140 15 x0.11 30 x0.22 53 x0.38 81 x0.58 113 x0.81
150 16 x0.11 32 x0.21 55 x0.37 84 x0.56 116 x0.78
160 17 x0.11 34 x0.21 57 x0.36 86 x0.54 120 x0.75
170 19 x0.11 36 x0.21 59 x0.35 89 x0.52 123 x0.72
180 20 x0.11 37 x0.21 61 x0.34 91 x0.51 126 x0.7
190 21 x0.11 39 x0.2 63 x0.33 94 x0.49 128 x0.68
200 22 x0.11 40 x0.2 65 x0.33 96 x0.48 131 x0.66
210 23 x0.11 42 x0.2 67 x0.32 98 x0.47 134 x0.64
220 24 x0.11 43 x0.2 69 x0.31 100 x0.46 136 x0.62
230 25 x0.11 44 x0.19 70 x0.31 102 x0.44 138 x0.6
240 26 x0.11 46 x0.19 72 x0.3 104 x0.43 141 x0.59
250 27 x0.11 47 x0.19 74 x0.29 106 x0.42 143 x0.57
260 28 x0.11 48 x0.18 75 x0.29 108 x0.42 145 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

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