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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 672,000 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 x0.93 143 x1.3
120 23 x0.19 44 x0.37 73 x0.61 110 x0.92 152 x1.27
130 27 x0.21 49 x0.38 80 x0.61 118 x0.91 161 x1.24
140 30 x0.22 54 x0.38 86 x0.61 125 x0.89 170 x1.21
150 34 x0.22 58 x0.39 92 x0.61 132 x0.88 178 x1.18
160 37 x0.23 63 x0.39 97 x0.61 139 x0.87 185 x1.16
170 41 x0.24 67 x0.4 103 x0.6 145 x0.85 193 x1.13
180 44 x0.24 72 x0.4 108 x0.6 151 x0.84 200 x1.11
190 47 x0.25 76 x0.4 113 x0.59 157 x0.83 207 x1.09
200 50 x0.25 80 x0.4 118 x0.59 163 x0.82 214 x1.07
210 53 x0.25 84 x0.4 123 x0.58 169 x0.8 220 x1.05
220 57 x0.26 88 x0.4 127 x0.58 174 x0.79 226 x1.03
230 60 x0.26 91 x0.4 132 x0.57 180 x0.78 232 x1.01
240 63 x0.26 95 x0.4 136 x0.57 185 x0.77 238 x0.99
250 65 x0.26 99 x0.39 140 x0.56 190 x0.76 244 x0.97
260 68 x0.26 102 x0.39 145 x0.56 195 x0.75 249 x0.96
270 71 x0.26 106 x0.39 149 x0.55 199 x0.74 255 x0.94
280 74 x0.26 109 x0.39 153 x0.55 204 x0.73 260 x0.93
290 77 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 x0.26 119 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 235,000 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 10 x0.1 24 x0.22 44 x0.4 71 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 29 x0.22 50 x0.39 78 x0.6 110 x0.85
140 15 x0.11 31 x0.22 53 x0.38 82 x0.58 114 x0.82
150 16 x0.11 33 x0.22 56 x0.37 85 x0.57 118 x0.79
160 18 x0.11 35 x0.22 58 x0.36 88 x0.55 122 x0.76
170 19 x0.11 37 x0.21 61 x0.36 91 x0.54 126 x0.74
180 20 x0.11 38 x0.21 63 x0.35 94 x0.52 129 x0.72
190 22 x0.11 40 x0.21 65 x0.34 97 x0.51 132 x0.7
200 23 x0.12 42 x0.21 68 x0.34 99 x0.5 135 x0.68
210 24 x0.12 44 x0.21 70 x0.33 102 x0.49 138 x0.66
220 26 x0.12 45 x0.21 72 x0.33 104 x0.47 141 x0.64
230 27 x0.12 47 x0.2 74 x0.32 107 x0.46 144 x0.63
240 28 x0.12 48 x0.2 76 x0.32 109 x0.45 147 x0.61
250 29 x0.12 50 x0.2 78 x0.31 111 x0.45 149 x0.6
260 30 x0.12 51 x0.2 79 x0.31 114 x0.44 152 x0.58
All 14 30 54 83 118

These female standards were last updated yesterday 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 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 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 Deadlift Squat Shoulder Press Military Press Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Romanian Deadlift Hip Thrust Sumo Deadlift Pendlay Row Barbell Shrug Preacher Curl T-Bar Row Rack Pull Close Grip Bench Press Tricep Extension Zercher Squat Decline Bench Press Lying Tricep Extension Stiff Legged Deadlift Upright Row Bulgarian Split Squat Wrist Curl Barbell Lunge Floor Press Box Squat Good Morning Split Squat Landmine Squat Reverse Wrist Curl