EZ Bar Curl Standards

Measured in lb

EZ Bar Curl strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community EZ Bar Curl standards are based on 327,729 lifts by Strength Level users

Male
Female

Male

Male EZ Bar Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	45 lb
Novice	70 lb
Intermediate	103 lb
Advanced	142 lb
Elite	186 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.40x
Intermediate	0.60x
Advanced	0.85x
Elite	1.10x

How much should I be able to EZ Bar Curl? (lb)

What is the average EZ Bar Curl? The average EZ Bar Curl weight for a male lifter is 103 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good EZ Bar Curl? Male beginners should aim to lift 45 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	26	44	69	99	133
120	30	49	75	107	142
130	33	54	81	114	150
140	37	59	87	120	157
150	40	63	92	127	165
160	44	67	97	133	171
170	47	72	102	138	178
180	51	76	107	144	184
190	54	80	112	150	191
200	57	83	116	155	197
210	60	87	121	160	202
220	63	91	125	165	208
230	66	94	129	169	213
240	69	98	133	174	218
250	72	101	137	179	223
260	75	104	141	183	228
270	77	108	145	187	233
280	80	111	148	191	238
290	83	114	152	195	242
300	85	117	155	199	246
310	88	120	159	203	251

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	60	88	121	158
20	44	69	101	139	181
25	45	70	103	142	186
30	45	70	103	142	186
35	45	70	103	142	186
40	45	70	103	142	186
45	43	67	98	135	176
50	40	63	92	127	165
55	37	58	85	117	153
60	34	53	78	107	140
65	31	48	70	97	126
70	27	43	63	87	113
75	24	38	56	78	101
80	22	34	50	69	90
85	20	31	45	62	81
90	18	28	41	56	73

How many sets and reps of EZ Bar Curl should I do?

These are the most popular EZ Bar Curl workouts done by male lifters:

3x10 20%

3x8 11%

3x12 10%

4x10 7%

3x15 4%

2x10 4%

4x12 4%

4x8 4%

5x10 3%

2x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	20%	1272
2	3	8	11%	711
3	3	12	10%	614
4	4	10	7%	437
5	3	15	4%	279
6	2	10	4%	255
7	4	12	4%	248
8	4	8	4%	240
9	5	10	3%	222
10	2	12	2%	157

Calculate Your Strength Level

Female

Female EZ Bar Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	24 lb
Novice	40 lb
Intermediate	62 lb
Advanced	88 lb
Elite	118 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.40x
Advanced	0.60x
Elite	0.80x

How much should I be able to EZ Bar Curl? (lb)

What is the average EZ Bar Curl? The average EZ Bar Curl weight for a female lifter is 62 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good EZ Bar Curl? Female beginners should aim to lift 24 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	25	42	63	87
100	16	28	46	68	93
110	18	31	50	72	98
120	20	34	53	77	103
130	22	37	57	81	108
140	24	40	60	85	112
150	26	42	63	88	116
160	28	45	66	92	120
170	30	47	69	95	124
180	32	49	72	99	128
190	33	51	74	102	132
200	35	54	77	105	135
210	37	56	79	108	138
220	39	58	82	110	141
230	40	60	84	113	144
240	42	62	86	116	147
250	43	63	89	118	150
260	45	65	91	121	153

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	34	53	75	100
20	23	39	60	86	115
25	24	40	62	88	118
30	24	40	62	88	118
35	24	40	62	88	118
40	24	40	62	88	118
45	22	38	59	84	112
50	21	36	55	79	105
55	19	33	51	73	97
60	18	30	46	66	89
65	16	27	42	60	80
70	14	24	38	54	72
75	13	22	34	48	64
80	12	20	30	43	57
85	10	17	27	39	51
90	9	16	24	35	46

How many sets and reps of EZ Bar Curl should I do?

These are the most popular EZ Bar Curl workouts done by female lifters:

3x10 24%

3x12 10%

4x10 8%

3x8 8%

3x15 7%

4x12 5%

2x8 4%

5x10 4%

2x10 4%

5x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	129
2	3	12	10%	55
3	4	10	8%	43
4	3	8	8%	41
5	3	15	7%	39
6	4	12	5%	25
7	2	8	4%	21
7	5	10	4%	21
9	2	10	4%	20
10	5	5	3%	17

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Boostcamp is the last lifting app you'll ever need. Follow proven programs, create custom programs, and track workouts–all for free.

Get Boostcamp for free on iOS and Android:

★★★★★ 4.8 Stars with 10,000+ Ratings

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

Other Languages

EZ Bar Curl (EN)
Curls mit der SZ-Hantel (DE)
Curl con barra Z (ES)
Curl avec barre EZ (FR)
Uginanie przedramion ze sztangą łamaną (PL)
Curl con Barra EZ (IT)
Rosca com barra EZ (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
110	26	44	69	99	133
120	30	49	75	107	142
130	33	54	81	114	150
140	37	59	87	120	157
150	40	63	92	127	165
160	44	67	97	133	171
170	47	72	102	138	178
180	51	76	107	144	184
190	54	80	112	150	191
200	57	83	116	155	197
210	60	87	121	160	202
220	63	91	125	165	208
230	66	94	129	169	213
240	69	98	133	174	218
250	72	101	137	179	223
260	75	104	141	183	228
270	77	108	145	187	233
280	80	111	148	191	238
290	83	114	152	195	242
300	85	117	155	199	246
310	88	120	159	203	251

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	60	88	121	158
20	44	69	101	139	181
25	45	70	103	142	186
30	45	70	103	142	186
35	45	70	103	142	186
40	45	70	103	142	186
45	43	67	98	135	176
50	40	63	92	127	165
55	37	58	85	117	153
60	34	53	78	107	140
65	31	48	70	97	126
70	27	43	63	87	113
75	24	38	56	78	101
80	22	34	50	69	90
85	20	31	45	62	81
90	18	28	41	56	73

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	25	42	63	87
100	16	28	46	68	93
110	18	31	50	72	98
120	20	34	53	77	103
130	22	37	57	81	108
140	24	40	60	85	112
150	26	42	63	88	116
160	28	45	66	92	120
170	30	47	69	95	124
180	32	49	72	99	128
190	33	51	74	102	132
200	35	54	77	105	135
210	37	56	79	108	138
220	39	58	82	110	141
230	40	60	84	113	144
240	42	62	86	116	147
250	43	63	89	118	150
260	45	65	91	121	153

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	34	53	75	100
20	23	39	60	86	115
25	24	40	62	88	118
30	24	40	62	88	118
35	24	40	62	88	118
40	24	40	62	88	118
45	22	38	59	84	112
50	21	36	55	79	105
55	19	33	51	73	97
60	18	30	46	66	89
65	16	27	42	60	80
70	14	24	38	54	72
75	13	22	34	48	64
80	12	20	30	43	57
85	10	17	27	39	51
90	9	16	24	35	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	129
2	3	12	10%	55
3	4	10	8%	43
4	3	8	8%	41
5	3	15	7%	39
6	4	12	5%	25
7	2	8	4%	21
7	5	10	4%	21
9	2	10	4%	20
10	5	5	3%	17

BW	Beg.	Nov.	Int.	Adv.	Elite
110	26	44	69	99	133
120	30	49	75	107	142
130	33	54	81	114	150
140	37	59	87	120	157
150	40	63	92	127	165
160	44	67	97	133	171
170	47	72	102	138	178
180	51	76	107	144	184
190	54	80	112	150	191
200	57	83	116	155	197
210	60	87	121	160	202
220	63	91	125	165	208
230	66	94	129	169	213
240	69	98	133	174	218
250	72	101	137	179	223
260	75	104	141	183	228
270	77	108	145	187	233
280	80	111	148	191	238
290	83	114	152	195	242
300	85	117	155	199	246
310	88	120	159	203	251

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	60	88	121	158
20	44	69	101	139	181
25	45	70	103	142	186
30	45	70	103	142	186
35	45	70	103	142	186
40	45	70	103	142	186
45	43	67	98	135	176
50	40	63	92	127	165
55	37	58	85	117	153
60	34	53	78	107	140
65	31	48	70	97	126
70	27	43	63	87	113
75	24	38	56	78	101
80	22	34	50	69	90
85	20	31	45	62	81
90	18	28	41	56	73

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	25	42	63	87
100	16	28	46	68	93
110	18	31	50	72	98
120	20	34	53	77	103
130	22	37	57	81	108
140	24	40	60	85	112
150	26	42	63	88	116
160	28	45	66	92	120
170	30	47	69	95	124
180	32	49	72	99	128
190	33	51	74	102	132
200	35	54	77	105	135
210	37	56	79	108	138
220	39	58	82	110	141
230	40	60	84	113	144
240	42	62	86	116	147
250	43	63	89	118	150
260	45	65	91	121	153

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	34	53	75	100
20	23	39	60	86	115
25	24	40	62	88	118
30	24	40	62	88	118
35	24	40	62	88	118
40	24	40	62	88	118
45	22	38	59	84	112
50	21	36	55	79	105
55	19	33	51	73	97
60	18	30	46	66	89
65	16	27	42	60	80
70	14	24	38	54	72
75	13	22	34	48	64
80	12	20	30	43	57
85	10	17	27	39	51
90	9	16	24	35	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	129
2	3	12	10%	55
3	4	10	8%	43
4	3	8	8%	41
5	3	15	7%	39
6	4	12	5%	25
7	2	8	4%	21
7	5	10	4%	21
9	2	10	4%	20
10	5	5	3%	17

BW	Beg.	Nov.	Int.	Adv.	Elite
110	26	44	69	99	133
120	30	49	75	107	142
130	33	54	81	114	150
140	37	59	87	120	157
150	40	63	92	127	165
160	44	67	97	133	171
170	47	72	102	138	178
180	51	76	107	144	184
190	54	80	112	150	191
200	57	83	116	155	197
210	60	87	121	160	202
220	63	91	125	165	208
230	66	94	129	169	213
240	69	98	133	174	218
250	72	101	137	179	223
260	75	104	141	183	228
270	77	108	145	187	233
280	80	111	148	191	238
290	83	114	152	195	242
300	85	117	155	199	246
310	88	120	159	203	251

Age	Beg.	Nov.	Int.	Adv.	Elite
15	38	60	88	121	158
20	44	69	101	139	181
25	45	70	103	142	186
30	45	70	103	142	186
35	45	70	103	142	186
40	45	70	103	142	186
45	43	67	98	135	176
50	40	63	92	127	165
55	37	58	85	117	153
60	34	53	78	107	140
65	31	48	70	97	126
70	27	43	63	87	113
75	24	38	56	78	101
80	22	34	50	69	90
85	20	31	45	62	81
90	18	28	41	56	73

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	25	42	63	87
100	16	28	46	68	93
110	18	31	50	72	98
120	20	34	53	77	103
130	22	37	57	81	108
140	24	40	60	85	112
150	26	42	63	88	116
160	28	45	66	92	120
170	30	47	69	95	124
180	32	49	72	99	128
190	33	51	74	102	132
200	35	54	77	105	135
210	37	56	79	108	138
220	39	58	82	110	141
230	40	60	84	113	144
240	42	62	86	116	147
250	43	63	89	118	150
260	45	65	91	121	153

Age	Beg.	Nov.	Int.	Adv.	Elite
15	20	34	53	75	100
20	23	39	60	86	115
25	24	40	62	88	118
30	24	40	62	88	118
35	24	40	62	88	118
40	24	40	62	88	118
45	22	38	59	84	112
50	21	36	55	79	105
55	19	33	51	73	97
60	18	30	46	66	89
65	16	27	42	60	80
70	14	24	38	54	72
75	13	22	34	48	64
80	12	20	30	43	57
85	10	17	27	39	51
90	9	16	24	35	46

Rank	Sets	Reps	Percent	Workouts
1	3	10	24%	129
2	3	12	10%	55
3	4	10	8%	43
4	3	8	8%	41
5	3	15	7%	39
6	4	12	5%	25
7	2	8	4%	21
7	5	10	4%	21
9	2	10	4%	20
10	5	5	3%	17