Reverse Barbell Curl Standards

Measured in lb

Reverse Barbell 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 Reverse Barbell Curl standards are based on 83,340 lifts by Strength Level users

Male
Female

Male

Male Reverse Barbell Curl Standards (lb)

Weight

Strength Level	Weight
Beginner	25 lb
Novice	52 lb
Intermediate	92 lb
Advanced	143 lb
Elite	202 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.55x
Advanced	0.85x
Elite	1.20x

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

What is the average Reverse Barbell Curl? The average Reverse Barbell Curl weight for a male lifter is 92 lb (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 25 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	10	29	58	97	144
120	13	33	64	105	154
130	16	37	70	113	163
140	18	41	76	120	171
150	21	46	81	127	180
160	24	50	86	133	188
170	27	54	92	140	195
180	29	57	97	146	202
190	32	61	101	152	209
200	35	65	106	158	216
210	37	68	111	163	223
220	40	72	115	169	229
230	43	75	120	174	235
240	45	79	124	179	241
250	48	82	128	184	247
260	50	85	132	189	252
270	53	88	136	193	258
280	55	92	140	198	263
290	57	95	144	203	268
300	60	98	147	207	273
310	62	101	151	211	278

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	44	78	122	172
20	24	51	90	139	196
25	25	52	92	143	202
30	25	52	92	143	202
35	25	52	92	143	202
40	25	52	92	143	202
45	23	49	87	135	191
50	22	46	82	127	180
55	20	43	76	118	166
60	19	39	69	107	152
65	17	35	62	97	137
70	15	32	56	87	123
75	13	28	50	78	110
80	12	25	45	70	98
85	11	23	40	62	88
90	10	21	36	56	79

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

Calculate Your Strength Level

Female

Female Reverse Barbell Curl Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	2 lb
Novice	20 lb
Intermediate	60 lb
Advanced	121 lb
Elite	198 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.00x
Novice	0.15x
Intermediate	0.40x
Advanced	0.85x
Elite	1.40x

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

What is the average Reverse Barbell Curl? The average Reverse Barbell Curl weight for a female lifter is 60 lb (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 2 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	1	5	27	68	124
100	0	7	33	78	137
110	0	10	40	87	150
120	1	14	46	96	162
130	2	17	52	105	174
140	3	21	58	114	185
150	4	25	64	122	195
160	6	28	70	130	205
170	8	32	76	138	215
180	9	36	81	146	225
190	11	39	87	153	234
200	13	43	92	160	243
210	15	47	98	167	251
220	17	50	103	174	259
230	20	54	108	181	267
240	22	57	113	187	275
250	24	61	118	193	283
260	26	64	123	199	290

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	17	51	103	169
20	2	20	58	118	193
25	2	20	60	121	198
30	2	20	60	121	198
35	2	20	60	121	198
40	2	20	60	121	198
45	2	19	57	114	188
50	2	18	53	107	176
55	2	17	49	99	163
60	2	15	45	91	149
65	1	14	41	82	134
70	1	12	37	73	121
75	1	11	33	66	108
80	1	10	29	59	96
85	1	9	26	53	86
90	1	8	24	47	78

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

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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

Reverse Barbell Curl (EN)
Langhantel-Curls im Obergriff (DE)
Curl con barra agarre prono (ES)
Curl inversé à la barre (FR)
Uginanie przedramion ze sztangą podchwytem (PL)
Curl inverso con Bilanciere (IT)
Rosca com barra com pega invertida (PT)

BW	Beg.	Nov.	Int.	Adv.	Elite
110	10	29	58	97	144
120	13	33	64	105	154
130	16	37	70	113	163
140	18	41	76	120	171
150	21	46	81	127	180
160	24	50	86	133	188
170	27	54	92	140	195
180	29	57	97	146	202
190	32	61	101	152	209
200	35	65	106	158	216
210	37	68	111	163	223
220	40	72	115	169	229
230	43	75	120	174	235
240	45	79	124	179	241
250	48	82	128	184	247
260	50	85	132	189	252
270	53	88	136	193	258
280	55	92	140	198	263
290	57	95	144	203	268
300	60	98	147	207	273
310	62	101	151	211	278

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	44	78	122	172
20	24	51	90	139	196
25	25	52	92	143	202
30	25	52	92	143	202
35	25	52	92	143	202
40	25	52	92	143	202
45	23	49	87	135	191
50	22	46	82	127	180
55	20	43	76	118	166
60	19	39	69	107	152
65	17	35	62	97	137
70	15	32	56	87	123
75	13	28	50	78	110
80	12	25	45	70	98
85	11	23	40	62	88
90	10	21	36	56	79

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
90	1	5	27	68	124
100	0	7	33	78	137
110	0	10	40	87	150
120	1	14	46	96	162
130	2	17	52	105	174
140	3	21	58	114	185
150	4	25	64	122	195
160	6	28	70	130	205
170	8	32	76	138	215
180	9	36	81	146	225
190	11	39	87	153	234
200	13	43	92	160	243
210	15	47	98	167	251
220	17	50	103	174	259
230	20	54	108	181	267
240	22	57	113	187	275
250	24	61	118	193	283
260	26	64	123	199	290

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	17	51	103	169
20	2	20	58	118	193
25	2	20	60	121	198
30	2	20	60	121	198
35	2	20	60	121	198
40	2	20	60	121	198
45	2	19	57	114	188
50	2	18	53	107	176
55	2	17	49	99	163
60	2	15	45	91	149
65	1	14	41	82	134
70	1	12	37	73	121
75	1	11	33	66	108
80	1	10	29	59	96
85	1	9	26	53	86
90	1	8	24	47	78

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
110	10	29	58	97	144
120	13	33	64	105	154
130	16	37	70	113	163
140	18	41	76	120	171
150	21	46	81	127	180
160	24	50	86	133	188
170	27	54	92	140	195
180	29	57	97	146	202
190	32	61	101	152	209
200	35	65	106	158	216
210	37	68	111	163	223
220	40	72	115	169	229
230	43	75	120	174	235
240	45	79	124	179	241
250	48	82	128	184	247
260	50	85	132	189	252
270	53	88	136	193	258
280	55	92	140	198	263
290	57	95	144	203	268
300	60	98	147	207	273
310	62	101	151	211	278

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	44	78	122	172
20	24	51	90	139	196
25	25	52	92	143	202
30	25	52	92	143	202
35	25	52	92	143	202
40	25	52	92	143	202
45	23	49	87	135	191
50	22	46	82	127	180
55	20	43	76	118	166
60	19	39	69	107	152
65	17	35	62	97	137
70	15	32	56	87	123
75	13	28	50	78	110
80	12	25	45	70	98
85	11	23	40	62	88
90	10	21	36	56	79

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
90	1	5	27	68	124
100	0	7	33	78	137
110	0	10	40	87	150
120	1	14	46	96	162
130	2	17	52	105	174
140	3	21	58	114	185
150	4	25	64	122	195
160	6	28	70	130	205
170	8	32	76	138	215
180	9	36	81	146	225
190	11	39	87	153	234
200	13	43	92	160	243
210	15	47	98	167	251
220	17	50	103	174	259
230	20	54	108	181	267
240	22	57	113	187	275
250	24	61	118	193	283
260	26	64	123	199	290

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	17	51	103	169
20	2	20	58	118	193
25	2	20	60	121	198
30	2	20	60	121	198
35	2	20	60	121	198
40	2	20	60	121	198
45	2	19	57	114	188
50	2	18	53	107	176
55	2	17	49	99	163
60	2	15	45	91	149
65	1	14	41	82	134
70	1	12	37	73	121
75	1	11	33	66	108
80	1	10	29	59	96
85	1	9	26	53	86
90	1	8	24	47	78

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
110	10	29	58	97	144
120	13	33	64	105	154
130	16	37	70	113	163
140	18	41	76	120	171
150	21	46	81	127	180
160	24	50	86	133	188
170	27	54	92	140	195
180	29	57	97	146	202
190	32	61	101	152	209
200	35	65	106	158	216
210	37	68	111	163	223
220	40	72	115	169	229
230	43	75	120	174	235
240	45	79	124	179	241
250	48	82	128	184	247
260	50	85	132	189	252
270	53	88	136	193	258
280	55	92	140	198	263
290	57	95	144	203	268
300	60	98	147	207	273
310	62	101	151	211	278

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	44	78	122	172
20	24	51	90	139	196
25	25	52	92	143	202
30	25	52	92	143	202
35	25	52	92	143	202
40	25	52	92	143	202
45	23	49	87	135	191
50	22	46	82	127	180
55	20	43	76	118	166
60	19	39	69	107	152
65	17	35	62	97	137
70	15	32	56	87	123
75	13	28	50	78	110
80	12	25	45	70	98
85	11	23	40	62	88
90	10	21	36	56	79

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
90	1	5	27	68	124
100	0	7	33	78	137
110	0	10	40	87	150
120	1	14	46	96	162
130	2	17	52	105	174
140	3	21	58	114	185
150	4	25	64	122	195
160	6	28	70	130	205
170	8	32	76	138	215
180	9	36	81	146	225
190	11	39	87	153	234
200	13	43	92	160	243
210	15	47	98	167	251
220	17	50	103	174	259
230	20	54	108	181	267
240	22	57	113	187	275
250	24	61	118	193	283
260	26	64	123	199	290

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	17	51	103	169
20	2	20	58	118	193
25	2	20	60	121	198
30	2	20	60	121	198
35	2	20	60	121	198
40	2	20	60	121	198
45	2	19	57	114	188
50	2	18	53	107	176
55	2	17	49	99	163
60	2	15	45	91	149
65	1	14	41	82	134
70	1	12	37	73	121
75	1	11	33	66	108
80	1	10	29	59	96
85	1	9	26	53	86
90	1	8	24	47	78

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