No Result
View All Result
No Result
View All Result
No Result
View All Result

Reverse Barbell Curl Strength Standards for Men and Women

Discover how your Reverse Barbell Curl performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Reverse Barbell Curl Strength Level

Calculate Your Reverse Barbell Curl Strength

Quick Navigation

Reverse Barbell Curl Weight Standards

Compare your Reverse Barbell Curl performance to these weight standards and see where you stand.

LevelWeight
Beginner28 lbs
Novice55 lbs
Intermediate95 lbs
Advanced146 lbs
Elite205 lbs

Reverse Barbell Curl Bodyweight Ratio Standards

See how your Reverse Barbell Curl strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.55
Advanced0.85
Elite1.20
LevelBodyweight Ratio
Beginner0.00
Novice0.15
Intermediate0.40
Advanced0.85
Elite1.40

Reverse Barbell Curl Standards by Bodyweight

Find the Reverse Barbell Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs13 lbs32 lbs61 lbs100 lbs147 lbs
120 lbs16 lbs36 lbs67 lbs108 lbs157 lbs
130 lbs19 lbs40 lbs73 lbs116 lbs166 lbs
140 lbs21 lbs44 lbs79 lbs123 lbs174 lbs
150 lbs24 lbs49 lbs84 lbs130 lbs183 lbs
160 lbs27 lbs53 lbs89 lbs136 lbs191 lbs
170 lbs30 lbs57 lbs95 lbs143 lbs198 lbs
180 lbs32 lbs60 lbs100 lbs149 lbs205 lbs
190 lbs35 lbs64 lbs104 lbs155 lbs212 lbs
200 lbs38 lbs68 lbs109 lbs161 lbs219 lbs
210 lbs40 lbs71 lbs114 lbs166 lbs226 lbs
220 lbs43 lbs75 lbs118 lbs172 lbs232 lbs
230 lbs46 lbs78 lbs123 lbs177 lbs238 lbs
240 lbs48 lbs82 lbs127 lbs182 lbs244 lbs
250 lbs51 lbs85 lbs131 lbs187 lbs250 lbs
260 lbs53 lbs88 lbs135 lbs192 lbs255 lbs
270 lbs56 lbs91 lbs139 lbs196 lbs261 lbs
280 lbs58 lbs95 lbs143 lbs201 lbs266 lbs
290 lbs60 lbs98 lbs147 lbs206 lbs271 lbs
300 lbs63 lbs101 lbs150 lbs210 lbs276 lbs
310 lbs65 lbs104 lbs154 lbs214 lbs281 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs4 lbs8 lbs30 lbs71 lbs127 lbs
100 lbs3 lbs10 lbs36 lbs81 lbs140 lbs
110 lbs3 lbs13 lbs43 lbs90 lbs153 lbs
120 lbs4 lbs17 lbs49 lbs99 lbs165 lbs
130 lbs5 lbs20 lbs55 lbs108 lbs177 lbs
140 lbs6 lbs24 lbs61 lbs117 lbs188 lbs
150 lbs7 lbs28 lbs67 lbs125 lbs198 lbs
160 lbs9 lbs31 lbs73 lbs133 lbs208 lbs
170 lbs11 lbs35 lbs79 lbs141 lbs218 lbs
180 lbs12 lbs39 lbs84 lbs149 lbs228 lbs
190 lbs14 lbs42 lbs90 lbs156 lbs237 lbs
200 lbs16 lbs46 lbs95 lbs163 lbs246 lbs
210 lbs18 lbs50 lbs101 lbs170 lbs254 lbs
220 lbs20 lbs53 lbs106 lbs177 lbs262 lbs
230 lbs23 lbs57 lbs111 lbs184 lbs270 lbs
240 lbs25 lbs60 lbs116 lbs190 lbs278 lbs
250 lbs27 lbs64 lbs121 lbs196 lbs286 lbs
260 lbs29 lbs67 lbs126 lbs202 lbs293 lbs

Reverse Barbell Curl Standards by Age

Discover how Reverse Barbell Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1524 lbs47 lbs81 lbs125 lbs175 lbs
2027 lbs54 lbs93 lbs142 lbs199 lbs
2528 lbs55 lbs95 lbs146 lbs205 lbs
3028 lbs55 lbs95 lbs146 lbs205 lbs
3528 lbs55 lbs95 lbs146 lbs205 lbs
4028 lbs55 lbs95 lbs146 lbs205 lbs
4526 lbs52 lbs90 lbs138 lbs194 lbs
5025 lbs49 lbs85 lbs130 lbs183 lbs
5523 lbs46 lbs79 lbs121 lbs169 lbs
6022 lbs42 lbs72 lbs110 lbs155 lbs
6520 lbs38 lbs65 lbs100 lbs140 lbs
7018 lbs35 lbs59 lbs90 lbs126 lbs
7516 lbs31 lbs53 lbs81 lbs113 lbs
8015 lbs28 lbs48 lbs73 lbs101 lbs
8514 lbs26 lbs43 lbs65 lbs91 lbs
9013 lbs24 lbs39 lbs59 lbs82 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
155 lbs20 lbs54 lbs106 lbs172 lbs
205 lbs23 lbs61 lbs121 lbs196 lbs
255 lbs23 lbs63 lbs124 lbs201 lbs
305 lbs23 lbs63 lbs124 lbs201 lbs
355 lbs23 lbs63 lbs124 lbs201 lbs
405 lbs23 lbs63 lbs124 lbs201 lbs
455 lbs22 lbs60 lbs117 lbs191 lbs
505 lbs21 lbs56 lbs110 lbs179 lbs
555 lbs20 lbs52 lbs102 lbs166 lbs
605 lbs18 lbs48 lbs94 lbs152 lbs
654 lbs17 lbs44 lbs85 lbs137 lbs
704 lbs15 lbs40 lbs76 lbs124 lbs
754 lbs14 lbs36 lbs69 lbs111 lbs
804 lbs13 lbs32 lbs62 lbs99 lbs
854 lbs12 lbs29 lbs56 lbs89 lbs
904 lbs11 lbs27 lbs50 lbs81 lbs

Reverse Barbell Curl Overview

The Reverse Barbell Curl targets the biceps and forearms, emphasizing the brachialis and brachioradialis muscles through a reverse grip, enhancing arm strength and definition.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Reverse Barbell Curl

  1. Start by standing with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down) at shoulder-width.
  2. Keep your elbows close to your torso and your back straight.
  3. Curl the barbell upwards by contracting your biceps, ensuring your forearms do most of the lifting.
  4. Continue to lift until your biceps are fully contracted and the barbell is at shoulder level.
  5. Hold the contraction for a moment, then slowly lower the barbell back to the starting position.
  6. Repeat for the desired number of reps, maintaining controlled movements throughout.
  7. Inhale as you lower the barbell and exhale as you lift it.

Want to perfect your form? Check out our detailed guide on Reverse Barbell Curl for proper technique and tips.

Pro Tips for Reverse Barbell Curl

  • Ensure your elbows remain stationary and close to your torso to maximize bicep engagement.
  • Avoid using momentum; focus on slow and controlled movements to enhance muscle activation.
  • Start with a lighter weight to master the form before progressing to heavier weights.
  • If you experience wrist discomfort, consider using an EZ bar for a more ergonomic grip.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Reverse Barbell Curl?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
No Result
View All Result

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.