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Barbell Curl Standards (lb)

Barbell curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our barbell curl standards are based on 821,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Barbell Curl Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 20 x0.18 39 x0.36 67 x0.61 102 x0.92 142 x1.29
120 23 x0.19 44 x0.37 73 x0.61 110 x0.91 151 x1.26
130 27 x0.21 49 x0.38 80 x0.61 117 x0.9 160 x1.23
140 30 x0.22 54 x0.38 86 x0.61 125 x0.89 169 x1.21
150 34 x0.23 58 x0.39 91 x0.61 132 x0.88 177 x1.18
160 37 x0.23 63 x0.39 97 x0.61 138 x0.86 185 x1.15
170 41 x0.24 67 x0.4 102 x0.6 145 x0.85 192 x1.13
180 44 x0.24 72 x0.4 108 x0.6 151 x0.84 199 x1.11
190 47 x0.25 76 x0.4 113 x0.59 157 x0.83 206 x1.09
200 51 x0.25 80 x0.4 118 x0.59 163 x0.81 213 x1.06
210 54 x0.26 84 x0.4 122 x0.58 169 x0.8 219 x1.04
220 57 x0.26 88 x0.4 127 x0.58 174 x0.79 226 x1.03
230 60 x0.26 91 x0.4 132 x0.57 179 x0.78 232 x1.01
240 63 x0.26 95 x0.4 136 x0.57 184 x0.77 237 x0.99
250 66 x0.26 99 x0.39 140 x0.56 189 x0.76 243 x0.97
260 69 x0.26 102 x0.39 145 x0.56 194 x0.75 249 x0.96
270 71 x0.26 106 x0.39 149 x0.55 199 x0.74 254 x0.94
280 74 x0.27 109 x0.39 153 x0.55 204 x0.73 259 x0.93
290 77 x0.27 112 x0.39 157 x0.54 208 x0.72 264 x0.91
300 80 x0.27 116 x0.39 160 x0.53 213 x0.71 269 x0.9
310 82 x0.27 119 x0.38 164 x0.53 217 x0.7 274 x0.88
All 38 66 103 149 201

These male standards were last updated 3 days ago and are based on 276,000 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
90 7 x0.08 19 x0.21 38 x0.42 62 x0.69 91 x1.01
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 x0.64 102 x0.92
120 12 x0.1 27 x0.22 48 x0.4 75 x0.62 106 x0.89
130 14 x0.1 29 x0.22 51 x0.39 79 x0.6 111 x0.85
140 15 x0.11 31 x0.22 53 x0.38 82 x0.59 115 x0.82
150 17 x0.11 33 x0.22 56 x0.37 86 x0.57 119 x0.79
160 18 x0.11 35 x0.22 59 x0.37 89 x0.55 123 x0.77
170 20 x0.11 37 x0.22 61 x0.36 92 x0.54 127 x0.75
180 21 x0.12 39 x0.22 64 x0.35 95 x0.53 130 x0.72
190 22 x0.12 41 x0.21 66 x0.35 98 x0.51 134 x0.7
200 24 x0.12 43 x0.21 68 x0.34 100 x0.5 137 x0.68
210 25 x0.12 44 x0.21 71 x0.34 103 x0.49 140 x0.67
220 26 x0.12 46 x0.21 73 x0.33 106 x0.48 143 x0.65
230 27 x0.12 48 x0.21 75 x0.33 108 x0.47 146 x0.63
240 29 x0.12 49 x0.2 77 x0.32 111 x0.46 148 x0.62
250 30 x0.12 51 x0.2 79 x0.31 113 x0.45 151 x0.6
260 31 x0.12 52 x0.2 81 x0.31 115 x0.44 154 x0.59
All 15 31 54 84 119

These female standards were last updated 3 days ago and are based on 29,000 filtered lifts.

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

What is my exact level?

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

Strength Level Calculator

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 Press 11,346,000 lifts Squat 6,586,000 lifts Deadlift 6,726,000 lifts Shoulder Press 1,712,000 lifts Barbell Curl 821,000 lifts Military Press 218,000 lifts Hex Bar Deadlift 260,000 lifts Incline Bench Press 340,000 lifts Sumo Deadlift 87,000 lifts Bent Over Row 534,000 lifts Front Squat 544,000 lifts Close Grip Bench Press 39,000 lifts Hip Thrust 129,000 lifts Romanian Deadlift 138,000 lifts EZ Bar Curl 9,000 lifts Rack Pull 31,000 lifts Barbell Shrug 95,000 lifts Seated Shoulder Press 32,000 lifts Decline Bench Press 66,000 lifts Preacher Curl 28,000 lifts Pendlay Row 45,000 lifts Box Squat 19,000 lifts Floor Press 12,000 lifts T-Bar Row 66,000 lifts Barbell Lunge 10,000 lifts Upright Row 44,000 lifts Tricep Extension 45,000 lifts Lying Tricep Extension 59,000 lifts Split Squat 5,000 lifts Bulgarian Split Squat 9,000 lifts Reverse Barbell Curl 1,000 lifts Stiff Legged Deadlift 14,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 9,000 lifts Reverse Grip Bench Press 899 lifts Landmine Squat 3,000 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 931,000 lifts Push Ups 448,000 lifts Dips 373,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts Crunches 30,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Lunge 7,000 lifts Single Leg Squat 16,000 lifts Handstand Push Ups 10,000 lifts Hanging Leg Raise 1,000 lifts Burpees 10,000 lifts Inverted Row 760 lifts Lying Leg Raise 700 lifts Glute Bridge 839 lifts Back Extension 1,000 lifts Toes To Bar 805 lifts Glute Ham Raise 381 lifts

Olympic

Power Clean 408,000 lifts Snatch 155,000 lifts Clean and Jerk 152,000 lifts Clean 120,000 lifts Push Press 105,000 lifts Overhead Squat 15,000 lifts Hang Clean 3,000 lifts Clean and Press 106,000 lifts Push Jerk 15,000 lifts Power Snatch 8,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 796,000 lifts Dumbbell Curl 635,000 lifts Dumbbell Shoulder Press 397,000 lifts Incline Dumbbell Bench Press 190,000 lifts Dumbbell Row 155,000 lifts Dumbbell Lateral Raise 191,000 lifts Dumbbell Hammer Curl 44,000 lifts Dumbbell Fly 49,000 lifts Goblet Squat 25,000 lifts Dumbbell Tricep Extension 39,000 lifts Dumbbell Lunge 41,000 lifts Arnold Press 15,000 lifts Dumbbell Bulgarian Split Squat 17,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Front Raise 37,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Reverse Fly 6,000 lifts Dumbbell Concentration Curl 30,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Tricep Kickback 1,000 lifts Incline Dumbbell Fly 16,000 lifts Chest Supported Dumbbell Row 950 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 316,000 lifts Chest Press 64,000 lifts Horizontal Leg Press 180,000 lifts Leg Extension 109,000 lifts Pec Deck Fly 20,000 lifts Calf Raise 62,000 lifts Machine Shoulder Press 28,000 lifts Lying Leg Curl 33,000 lifts Seated Leg Curl 43,000 lifts Vertical Leg Press 17,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Seated Calf Raise 10,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 250,000 lifts Seated Cable Row 42,000 lifts Tricep Pushdown 76,000 lifts Tricep Rope Pushdown 53,000 lifts Cable Curl 2,000 lifts Cable Fly 12,000 lifts Face Pull 13,000 lifts Cable Crunch 836 lifts One Arm Cable Curl 737 lifts Cable Lateral Raise 1,000 lifts Cable Pull Through 462 lifts + More Exercises

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Exercise Comparisons

Compare barbell curl versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Military Press Hex Bar Deadlift Incline Bench Press Sumo Deadlift Bent Over Row Front Squat Close Grip Bench Press Hip Thrust Romanian Deadlift EZ Bar Curl Rack Pull Barbell Shrug Seated Shoulder Press Decline Bench Press Preacher Curl Pendlay Row Box Squat Floor Press T-Bar Row Barbell Lunge Upright Row Tricep Extension Lying Tricep Extension Split Squat Bulgarian Split Squat Reverse Barbell Curl Stiff Legged Deadlift Good Morning Zercher Squat Wrist Curl Reverse Grip Bench Press Landmine Squat Reverse Wrist Curl