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 490,000 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 x0.61 103 x0.93 143 x1.3
120 23 x0.19 44 x0.37 74 x0.61 111 x0.92 153 x1.27
130 27 x0.21 49 x0.38 80 x0.61 118 x0.91 162 x1.24
140 30 x0.22 54 x0.38 86 x0.61 125 x0.9 170 x1.22
150 34 x0.22 58 x0.39 92 x0.61 132 x0.88 178 x1.19
160 37 x0.23 63 x0.39 97 x0.61 139 x0.87 186 x1.16
170 40 x0.24 67 x0.4 103 x0.6 146 x0.86 193 x1.14
180 44 x0.24 72 x0.4 108 x0.6 152 x0.84 201 x1.11
190 47 x0.25 76 x0.4 113 x0.59 158 x0.83 207 x1.09
200 50 x0.25 80 x0.4 118 x0.59 164 x0.82 214 x1.07
210 53 x0.25 84 x0.4 123 x0.58 169 x0.81 221 x1.05
220 56 x0.26 87 x0.4 127 x0.58 175 x0.79 227 x1.03
230 59 x0.26 91 x0.4 132 x0.57 180 x0.78 233 x1.01
240 62 x0.26 95 x0.4 136 x0.57 185 x0.77 239 x0.99
250 65 x0.26 98 x0.39 141 x0.56 190 x0.76 244 x0.98
260 68 x0.26 102 x0.39 145 x0.56 195 x0.75 250 x0.96
270 71 x0.26 105 x0.39 149 x0.55 200 x0.74 255 x0.94
280 74 x0.26 109 x0.39 153 x0.55 204 x0.73 260 x0.93
290 76 x0.26 112 x0.39 157 x0.54 209 x0.72 265 x0.91
300 79 x0.26 115 x0.38 160 x0.53 213 x0.71 270 x0.9
310 82 x0.26 118 x0.38 164 x0.53 217 x0.7 275 x0.89
All 38 66 104 150 202

These male standards were last updated yesterday and are based on 202,000 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 66 x0.66 96 x0.96
110 11 x0.1 24 x0.22 44 x0.4 70 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 x0.39 78 x0.6 110 x0.85
140 15 x0.11 31 x0.22 53 x0.38 81 x0.58 114 x0.81
150 16 x0.11 32 x0.22 55 x0.37 84 x0.56 118 x0.79
160 18 x0.11 34 x0.22 58 x0.36 87 x0.55 121 x0.76
170 19 x0.11 36 x0.21 60 x0.35 90 x0.53 125 x0.73
180 20 x0.11 38 x0.21 63 x0.35 93 x0.52 128 x0.71
190 22 x0.11 40 x0.21 65 x0.34 96 x0.5 131 x0.69
200 23 x0.11 41 x0.21 67 x0.33 99 x0.49 134 x0.67
210 24 x0.11 43 x0.21 69 x0.33 101 x0.48 137 x0.65
220 25 x0.11 45 x0.2 71 x0.32 103 x0.47 140 x0.64
230 26 x0.11 46 x0.2 73 x0.32 106 x0.46 143 x0.62
240 27 x0.11 48 x0.2 75 x0.31 108 x0.45 145 x0.61
250 29 x0.11 49 x0.2 77 x0.31 110 x0.44 148 x0.59
260 30 x0.11 51 x0.19 78 x0.3 112 x0.43 150 x0.58
All 14 30 53 83 117

These female standards were last updated yesterday and are based on 23,000 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts Sumo Deadlift (experimental) Preacher Curl (experimental) T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Single Leg Squat (experimental) Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Overhead Squat (experimental) Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + More Exercises

Exercise Comparisons

Compare barbell curl versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning Sumo Deadlift Preacher Curl T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension