Reverse Barbell Curl Standards (kg)

The average Reverse Barbell Curl is 38 kg for men and 22 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Reverse Barbell Curl strength standards are based on 168,328 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Reverse Barbell Curl Standards (kg)

Weight

Strength Level	Weight
Beginner	13 kg
Novice	24 kg
Intermediate	38 kg
Advanced	56 kg
Elite	77 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.50x
Advanced	0.75x
Elite	1.00x

How much should I be able to Reverse Barbell Curl? (kg)

What is the average Reverse Barbell Curl? The average Reverse Barbell Curl weight for a male lifter is 38 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Reverse Barbell Curl? Male beginners should aim to lift 13 kg (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
50	6	13	24	37	53
55	8	15	27	41	57
60	9	18	29	44	61
65	11	20	32	48	65
70	12	22	35	51	69
75	14	24	38	54	73
80	15	26	40	57	76
85	17	28	42	60	80
90	18	30	45	63	83
95	20	32	47	66	86
100	21	34	49	68	89
105	23	35	52	71	92
110	24	37	54	73	95
115	26	39	56	76	98
120	27	40	58	78	100
125	28	42	60	80	103
130	30	44	62	82	105
135	31	45	63	85	108
140	32	47	65	87	110

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	48	66
20	12	23	37	55	75
25	13	24	38	56	77
30	13	24	38	56	77
35	13	24	38	56	77
40	13	24	38	56	77
45	12	22	36	53	73
50	11	21	34	50	68
55	10	19	31	46	63
60	10	18	29	42	58
65	9	16	26	38	52
70	8	14	23	34	47
75	7	13	21	31	42
80	6	11	19	28	38
85	6	10	17	25	34
90	5	9	15	22	30

How many sets and reps of Reverse Barbell Curl should I do?

These are the most popular Reverse Barbell Curl workouts done by male lifters:

3x10 22%

3x8 11%

3x12 11%

3x15 6%

4x8 5%

2x10 5%

4x12 5%

4x10 4%

2x15 4%

2x12 4%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	642
2	3	8	11%	329
3	3	12	11%	327
4	3	15	6%	171
5	4	8	5%	150
6	2	10	5%	144
7	4	12	5%	142
8	4	10	4%	120
9	2	15	4%	115
10	2	12	4%	109

Female

Female Reverse Barbell Curl Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	7 kg
Novice	13 kg
Intermediate	22 kg
Advanced	32 kg
Elite	44 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.10x
Novice	0.20x
Intermediate	0.35x
Advanced	0.50x
Elite	0.65x

How much should I be able to Reverse Barbell Curl? (kg)

What is the average Reverse Barbell Curl? The average Reverse Barbell Curl weight for a female lifter is 22 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Reverse Barbell Curl? Female beginners should aim to lift 7 kg (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
40	5	10	17	27	37
45	6	11	18	28	39
50	6	12	19	29	40
55	6	12	20	30	41
60	7	13	21	31	42
65	7	13	22	32	43
70	8	14	22	33	44
75	8	14	23	33	45
80	9	15	24	34	46
85	9	15	24	35	47
90	9	16	25	36	48
95	10	16	25	36	48
100	10	17	26	37	49
105	10	17	26	37	50
110	10	17	27	38	50
115	11	18	27	38	51
120	11	18	28	39	52

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	18	27	37
20	7	13	21	31	42
25	7	13	22	32	44
30	7	13	22	32	44
35	7	13	22	32	44
40	7	13	22	32	44
45	7	13	20	30	41
50	6	12	19	28	39
55	6	11	18	26	36
60	5	10	16	24	33
65	5	9	15	22	29
70	4	8	13	19	27
75	4	7	12	17	24
80	4	6	11	16	21
85	3	6	9	14	19
90	3	5	8	13	17

How many sets and reps of Reverse Barbell Curl should I do?

These are the most popular Reverse Barbell Curl workouts done by female lifters:

3x10 23%

3x12 12%

3x8 11%

4x10 7%

2x10 6%

2x12 4%

3x15 3%

3x5 3%

2x15 3%

2x5 2%

4x8 2%

3x6 2%

2x8 2%

4x12 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	22
2	3	12	12%	12
3	3	8	11%	11
4	4	10	7%	7
5	2	10	6%	6
6	2	12	4%	4
7	3	15	3%	3
7	3	5	3%	3
7	2	15	3%	3
10	2	5	2%	2
10	4	8	2%	2
10	3	6	2%	2
10	2	8	2%	2
10	4	12	2%	2

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Reverse Barbell Curl strength standards

Strength Level analysed 17,351 qualifying results from 168,328 community lifts to produce our Reverse Barbell Curl strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	168,328
Qualifying results	17,351
Male results	16,672
Female results	679
Data start	3 October 2019
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	13	24	37	53
55	8	15	27	41	57
60	9	18	29	44	61
65	11	20	32	48	65
70	12	22	35	51	69
75	14	24	38	54	73
80	15	26	40	57	76
85	17	28	42	60	80
90	18	30	45	63	83
95	20	32	47	66	86
100	21	34	49	68	89
105	23	35	52	71	92
110	24	37	54	73	95
115	26	39	56	76	98
120	27	40	58	78	100
125	28	42	60	80	103
130	30	44	62	82	105
135	31	45	63	85	108
140	32	47	65	87	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	48	66
20	12	23	37	55	75
25	13	24	38	56	77
30	13	24	38	56	77
35	13	24	38	56	77
40	13	24	38	56	77
45	12	22	36	53	73
50	11	21	34	50	68
55	10	19	31	46	63
60	10	18	29	42	58
65	9	16	26	38	52
70	8	14	23	34	47
75	7	13	21	31	42
80	6	11	19	28	38
85	6	10	17	25	34
90	5	9	15	22	30

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	642
2	3	8	11%	329
3	3	12	11%	327
4	3	15	6%	171
5	4	8	5%	150
6	2	10	5%	144
7	4	12	5%	142
8	4	10	4%	120
9	2	15	4%	115
10	2	12	4%	109

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	10	17	27	37
45	6	11	18	28	39
50	6	12	19	29	40
55	6	12	20	30	41
60	7	13	21	31	42
65	7	13	22	32	43
70	8	14	22	33	44
75	8	14	23	33	45
80	9	15	24	34	46
85	9	15	24	35	47
90	9	16	25	36	48
95	10	16	25	36	48
100	10	17	26	37	49
105	10	17	26	37	50
110	10	17	27	38	50
115	11	18	27	38	51
120	11	18	28	39	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	18	27	37
20	7	13	21	31	42
25	7	13	22	32	44
30	7	13	22	32	44
35	7	13	22	32	44
40	7	13	22	32	44
45	7	13	20	30	41
50	6	12	19	28	39
55	6	11	18	26	36
60	5	10	16	24	33
65	5	9	15	22	29
70	4	8	13	19	27
75	4	7	12	17	24
80	4	6	11	16	21
85	3	6	9	14	19
90	3	5	8	13	17

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	22
2	3	12	12%	12
3	3	8	11%	11
4	4	10	7%	7
5	2	10	6%	6
6	2	12	4%	4
7	3	15	3%	3
7	3	5	3%	3
7	2	15	3%	3
10	2	5	2%	2
10	4	8	2%	2
10	3	6	2%	2
10	2	8	2%	2
10	4	12	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	13	24	37	53
55	8	15	27	41	57
60	9	18	29	44	61
65	11	20	32	48	65
70	12	22	35	51	69
75	14	24	38	54	73
80	15	26	40	57	76
85	17	28	42	60	80
90	18	30	45	63	83
95	20	32	47	66	86
100	21	34	49	68	89
105	23	35	52	71	92
110	24	37	54	73	95
115	26	39	56	76	98
120	27	40	58	78	100
125	28	42	60	80	103
130	30	44	62	82	105
135	31	45	63	85	108
140	32	47	65	87	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	48	66
20	12	23	37	55	75
25	13	24	38	56	77
30	13	24	38	56	77
35	13	24	38	56	77
40	13	24	38	56	77
45	12	22	36	53	73
50	11	21	34	50	68
55	10	19	31	46	63
60	10	18	29	42	58
65	9	16	26	38	52
70	8	14	23	34	47
75	7	13	21	31	42
80	6	11	19	28	38
85	6	10	17	25	34
90	5	9	15	22	30

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	642
2	3	8	11%	329
3	3	12	11%	327
4	3	15	6%	171
5	4	8	5%	150
6	2	10	5%	144
7	4	12	5%	142
8	4	10	4%	120
9	2	15	4%	115
10	2	12	4%	109

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	10	17	27	37
45	6	11	18	28	39
50	6	12	19	29	40
55	6	12	20	30	41
60	7	13	21	31	42
65	7	13	22	32	43
70	8	14	22	33	44
75	8	14	23	33	45
80	9	15	24	34	46
85	9	15	24	35	47
90	9	16	25	36	48
95	10	16	25	36	48
100	10	17	26	37	49
105	10	17	26	37	50
110	10	17	27	38	50
115	11	18	27	38	51
120	11	18	28	39	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	18	27	37
20	7	13	21	31	42
25	7	13	22	32	44
30	7	13	22	32	44
35	7	13	22	32	44
40	7	13	22	32	44
45	7	13	20	30	41
50	6	12	19	28	39
55	6	11	18	26	36
60	5	10	16	24	33
65	5	9	15	22	29
70	4	8	13	19	27
75	4	7	12	17	24
80	4	6	11	16	21
85	3	6	9	14	19
90	3	5	8	13	17

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	22
2	3	12	12%	12
3	3	8	11%	11
4	4	10	7%	7
5	2	10	6%	6
6	2	12	4%	4
7	3	15	3%	3
7	3	5	3%	3
7	2	15	3%	3
10	2	5	2%	2
10	4	8	2%	2
10	3	6	2%	2
10	2	8	2%	2
10	4	12	2%	2

Reverse Barbell Curl Standards (kg)

Male

Male Reverse Barbell Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Reverse Barbell Curl? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Reverse Barbell Curl should I do?

Female

Female Reverse Barbell Curl Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Reverse Barbell Curl? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Reverse Barbell Curl should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Reverse Barbell Curl strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	6	13	24	37	53
55	8	15	27	41	57
60	9	18	29	44	61
65	11	20	32	48	65
70	12	22	35	51	69
75	14	24	38	54	73
80	15	26	40	57	76
85	17	28	42	60	80
90	18	30	45	63	83
95	20	32	47	66	86
100	21	34	49	68	89
105	23	35	52	71	92
110	24	37	54	73	95
115	26	39	56	76	98
120	27	40	58	78	100
125	28	42	60	80	103
130	30	44	62	82	105
135	31	45	63	85	108
140	32	47	65	87	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	11	20	33	48	66
20	12	23	37	55	75
25	13	24	38	56	77
30	13	24	38	56	77
35	13	24	38	56	77
40	13	24	38	56	77
45	12	22	36	53	73
50	11	21	34	50	68
55	10	19	31	46	63
60	10	18	29	42	58
65	9	16	26	38	52
70	8	14	23	34	47
75	7	13	21	31	42
80	6	11	19	28	38
85	6	10	17	25	34
90	5	9	15	22	30

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	642
2	3	8	11%	329
3	3	12	11%	327
4	3	15	6%	171
5	4	8	5%	150
6	2	10	5%	144
7	4	12	5%	142
8	4	10	4%	120
9	2	15	4%	115
10	2	12	4%	109

BW	Beg.	Nov.	Int.	Adv.	Elite
40	5	10	17	27	37
45	6	11	18	28	39
50	6	12	19	29	40
55	6	12	20	30	41
60	7	13	21	31	42
65	7	13	22	32	43
70	8	14	22	33	44
75	8	14	23	33	45
80	9	15	24	34	46
85	9	15	24	35	47
90	9	16	25	36	48
95	10	16	25	36	48
100	10	17	26	37	49
105	10	17	26	37	50
110	10	17	27	38	50
115	11	18	27	38	51
120	11	18	28	39	52

Age	Beg.	Nov.	Int.	Adv.	Elite
15	6	11	18	27	37
20	7	13	21	31	42
25	7	13	22	32	44
30	7	13	22	32	44
35	7	13	22	32	44
40	7	13	22	32	44
45	7	13	20	30	41
50	6	12	19	28	39
55	6	11	18	26	36
60	5	10	16	24	33
65	5	9	15	22	29
70	4	8	13	19	27
75	4	7	12	17	24
80	4	6	11	16	21
85	3	6	9	14	19
90	3	5	8	13	17

Rank	Sets	Reps	Percent	Workouts
1	3	10	23%	22
2	3	12	12%	12
3	3	8	11%	11
4	4	10	7%	7
5	2	10	6%	6
6	2	12	4%	4
7	3	15	3%	3
7	3	5	3%	3
7	2	15	3%	3
10	2	5	2%	2
10	4	8	2%	2
10	3	6	2%	2
10	2	8	2%	2
10	4	12	2%	2