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 357,000 lifts by Strength Level users.

Go to 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
120 23 x0.19 45 x0.37 74 x0.62 111 x0.93 154 x1.28
130 27 x0.21 49 x0.38 81 x0.62 119 x0.92 163 x1.25
140 30 x0.22 54 x0.39 87 x0.62 127 x0.9 172 x1.23
150 34 x0.23 59 x0.39 92 x0.62 134 x0.89 180 x1.2
160 37 x0.23 63 x0.4 98 x0.61 140 x0.88 188 x1.17
170 41 x0.24 68 x0.4 104 x0.61 147 x0.86 195 x1.15
180 44 x0.24 72 x0.4 109 x0.6 153 x0.85 202 x1.12
190 47 x0.25 76 x0.4 114 x0.6 159 x0.84 209 x1.1
200 51 x0.25 80 x0.4 119 x0.59 165 x0.83 216 x1.08
210 54 x0.26 84 x0.4 124 x0.59 171 x0.81 223 x1.06
220 57 x0.26 88 x0.4 128 x0.58 176 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 x0.4 137 x0.57 187 x0.78 241 x1
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 x0.76 252 x0.97
270 72 x0.26 106 x0.39 150 x0.56 201 x0.75 257 x0.95
280 74 x0.27 110 x0.39 154 x0.55 206 x0.74 263 x0.94
290 77 x0.27 113 x0.39 158 x0.54 211 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 x0.39 166 x0.53 219 x0.71 278 x0.9
All 38 67 105 152 204

These male standards were last updated yesterday and are based on 135,000 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 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 x0.38 78 x0.6 110 x0.84
140 15 x0.11 30 x0.22 53 x0.37 81 x0.58 113 x0.81
150 16 x0.11 32 x0.21 55 x0.37 84 x0.56 117 x0.78
160 17 x0.11 34 x0.21 57 x0.36 87 x0.54 121 x0.75
170 19 x0.11 36 x0.21 60 x0.35 90 x0.53 124 x0.73
180 20 x0.11 37 x0.21 62 x0.34 92 x0.51 127 x0.71
190 21 x0.11 39 x0.21 64 x0.34 95 x0.5 130 x0.68
200 22 x0.11 41 x0.2 66 x0.33 97 x0.49 133 x0.66
210 23 x0.11 42 x0.2 68 x0.32 100 x0.47 136 x0.65
220 25 x0.11 44 x0.2 70 x0.32 102 x0.46 138 x0.63
230 26 x0.11 45 x0.2 72 x0.31 104 x0.45 141 x0.61
240 27 x0.11 47 x0.19 73 x0.31 106 x0.44 143 x0.6
250 28 x0.11 48 x0.19 75 x0.3 108 x0.43 146 x0.58
260 29 x0.11 49 x0.19 77 x0.3 110 x0.42 148 x0.57
All 14 30 53 82 116

These female standards were last updated yesterday and are based on 15,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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 T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension