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Barbell Curl Standards (kg)

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 674,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 9 x0.18 18 x0.36 30 x0.61 46 x0.93 65 x1.3
55 11 x0.19 20 x0.37 34 x0.61 50 x0.92 69 x1.26
60 12 x0.21 23 x0.38 37 x0.61 54 x0.9 74 x1.23
65 14 x0.22 25 x0.39 40 x0.61 58 x0.89 78 x1.2
70 16 x0.23 27 x0.39 43 x0.61 61 x0.87 82 x1.17
75 18 x0.24 30 x0.39 45 x0.61 65 x0.86 86 x1.15
80 19 x0.24 32 x0.4 48 x0.6 68 x0.85 90 x1.12
85 21 x0.25 34 x0.4 51 x0.6 71 x0.83 93 x1.09
90 23 x0.25 36 x0.4 53 x0.59 74 x0.82 96 x1.07
95 24 x0.25 38 x0.4 55 x0.58 76 x0.81 100 x1.05
100 26 x0.26 40 x0.4 58 x0.58 79 x0.79 103 x1.03
105 27 x0.26 42 x0.4 60 x0.57 82 x0.78 106 x1.01
110 29 x0.26 44 x0.4 62 x0.57 84 x0.77 109 x0.99
115 30 x0.26 45 x0.39 64 x0.56 87 x0.76 111 x0.97
120 32 x0.26 47 x0.39 66 x0.55 89 x0.74 114 x0.95
125 33 x0.26 49 x0.39 68 x0.55 92 x0.73 117 x0.93
130 34 x0.26 50 x0.39 70 x0.54 94 x0.72 119 x0.92
135 36 x0.26 52 x0.39 72 x0.54 96 x0.71 122 x0.9
140 37 x0.26 54 x0.38 74 x0.53 98 x0.7 124 x0.89
All 17 30 47 68 91

These male standards were last updated 3 days ago and are based on 235,000 filtered lifts.

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

Female Barbell Curl Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 3 x0.08 8 x0.21 17 x0.42 28 x0.69 41 x1.02
45 4 x0.09 10 x0.22 18 x0.41 30 x0.67 44 x0.97
50 5 x0.1 11 x0.22 20 x0.4 32 x0.64 46 x0.92
55 6 x0.1 12 x0.22 22 x0.39 34 x0.62 48 x0.88
60 6 x0.1 13 x0.22 23 x0.38 36 x0.6 51 x0.84
65 7 x0.11 14 x0.22 24 x0.38 38 x0.58 53 x0.81
70 8 x0.11 15 x0.22 26 x0.37 39 x0.56 54 x0.78
75 8 x0.11 16 x0.22 27 x0.36 41 x0.54 56 x0.75
80 9 x0.11 17 x0.21 28 x0.35 42 x0.53 58 x0.72
85 10 x0.11 18 x0.21 29 x0.35 44 x0.51 60 x0.7
90 10 x0.12 19 x0.21 30 x0.34 45 x0.5 61 x0.68
95 11 x0.12 20 x0.21 32 x0.33 46 x0.49 63 x0.66
100 12 x0.12 21 x0.21 33 x0.33 47 x0.47 64 x0.64
105 12 x0.12 21 x0.2 34 x0.32 49 x0.46 66 x0.62
110 13 x0.12 22 x0.2 35 x0.31 50 x0.45 67 x0.61
115 13 x0.12 23 x0.2 35 x0.31 51 x0.44 68 x0.59
120 14 x0.12 24 x0.2 36 x0.3 52 x0.43 69 x0.58
All 7 14 24 38 54

These female standards were last updated 3 days ago and are based on 26,000 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 8,907,000 lifts Squat 5,243,000 lifts Deadlift 5,333,000 lifts Shoulder Press 1,362,000 lifts Barbell Curl 674,000 lifts Military Press 72,000 lifts Incline Bench Press 243,000 lifts Front Squat 456,000 lifts Bent Over Row 425,000 lifts Hex Bar Deadlift 161,000 lifts Sumo Deadlift 34,000 lifts Hip Thrust 88,000 lifts Romanian Deadlift 103,000 lifts Close Grip Bench Press 15,000 lifts Rack Pull 12,000 lifts Pendlay Row 30,000 lifts Preacher Curl 12,000 lifts Decline Bench Press 49,000 lifts Tricep Extension 35,000 lifts Box Squat 7,000 lifts Barbell Shrug 59,000 lifts T-Bar Row 37,000 lifts Barbell Lunge 3,000 lifts Lying Tricep Extension 26,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Zercher Squat 3,000 lifts Stiff Legged Deadlift 5,000 lifts Good Morning 19,000 lifts Wrist Curl 4,000 lifts Floor Press 4,000 lifts Split Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 743,000 lifts Push Ups 345,000 lifts Dips 300,000 lifts Chin Ups 151,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts One Arm Push Ups 5,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts Crunches 22,000 lifts Handstand Push Ups 4,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 359,000 lifts Clean 103,000 lifts Clean and Jerk 129,000 lifts Snatch 133,000 lifts Push Press 88,000 lifts Overhead Squat 7,000 lifts Push Jerk 11,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 523,000 lifts Dumbbell Curl 459,000 lifts Dumbbell Shoulder Press 267,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Row 116,000 lifts Dumbbell Hammer Curl 17,000 lifts Dumbbell Lateral Raise 78,000 lifts Goblet Squat 8,000 lifts Dumbbell Fly 35,000 lifts Dumbbell Tricep Extension 26,000 lifts Dumbbell Lunge 29,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Arnold Press 5,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Curl 3,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Incline Dumbbell Fly 13,000 lifts Decline Dumbbell Bench Press 2,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 217,000 lifts Horizontal Leg Press 128,000 lifts Chest Press 21,000 lifts Leg Extension 79,000 lifts Machine Shoulder Press 9,000 lifts Calf Raise 45,000 lifts Vertical Leg Press 6,000 lifts Seated Leg Curl 31,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Seated Calf Raise 3,000 lifts Lying Leg Curl 24,000 lifts Hip Adduction 2,000 lifts Hip Abduction 4,000 lifts

Cable

Lat Pulldown 189,000 lifts Seated Cable Row 16,000 lifts Tricep Pushdown 52,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 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 Incline Bench Press Front Squat Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Rack Pull Pendlay Row Preacher Curl Decline Bench Press Tricep Extension Box Squat Barbell Shrug T-Bar Row Barbell Lunge Lying Tricep Extension Upright Row Bulgarian Split Squat Zercher Squat Stiff Legged Deadlift Good Morning Wrist Curl Floor Press Split Squat Reverse Wrist Curl Landmine Squat