Barbell Curl Strength Standards for Men and Women
Discover how your 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 Barbell Curl Strength Level
Calculate Your Barbell Curl Strength
Barbell Curl Weight Standards
Compare your Barbell Curl performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 44 lbs |
| Novice | 72 lbs |
| Intermediate | 109 lbs |
| Advanced | 155 lbs |
| Elite | 207 lbs |
Barbell Curl Bodyweight Ratio Standards
See how your Barbell Curl strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.20 |
| Novice | 0.40 |
| Intermediate | 0.60 |
| Advanced | 0.85 |
| Elite | 1.15 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.10 |
| Novice | 0.20 |
| Intermediate | 0.40 |
| Advanced | 0.60 |
| Elite | 0.85 |
Barbell Curl Standards by Bodyweight
Find the Barbell Curl strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 26 lbs | 45 lbs | 73 lbs | 108 lbs | 148 lbs |
| 120 lbs | 29 lbs | 50 lbs | 79 lbs | 116 lbs | 157 lbs |
| 130 lbs | 33 lbs | 55 lbs | 85 lbs | 123 lbs | 166 lbs |
| 140 lbs | 36 lbs | 60 lbs | 91 lbs | 130 lbs | 175 lbs |
| 150 lbs | 40 lbs | 64 lbs | 97 lbs | 137 lbs | 183 lbs |
| 160 lbs | 43 lbs | 69 lbs | 103 lbs | 144 lbs | 190 lbs |
| 170 lbs | 47 lbs | 73 lbs | 108 lbs | 151 lbs | 198 lbs |
| 180 lbs | 50 lbs | 78 lbs | 114 lbs | 157 lbs | 205 lbs |
| 190 lbs | 53 lbs | 82 lbs | 119 lbs | 163 lbs | 212 lbs |
| 200 lbs | 56 lbs | 86 lbs | 124 lbs | 169 lbs | 219 lbs |
| 210 lbs | 60 lbs | 90 lbs | 128 lbs | 174 lbs | 225 lbs |
| 220 lbs | 63 lbs | 94 lbs | 133 lbs | 180 lbs | 231 lbs |
| 230 lbs | 66 lbs | 97 lbs | 137 lbs | 185 lbs | 237 lbs |
| 240 lbs | 69 lbs | 101 lbs | 142 lbs | 190 lbs | 243 lbs |
| 250 lbs | 72 lbs | 105 lbs | 146 lbs | 195 lbs | 249 lbs |
| 260 lbs | 75 lbs | 108 lbs | 150 lbs | 200 lbs | 254 lbs |
| 270 lbs | 77 lbs | 112 lbs | 154 lbs | 205 lbs | 260 lbs |
| 280 lbs | 80 lbs | 115 lbs | 158 lbs | 209 lbs | 265 lbs |
| 290 lbs | 83 lbs | 118 lbs | 162 lbs | 214 lbs | 270 lbs |
| 300 lbs | 86 lbs | 121 lbs | 166 lbs | 218 lbs | 275 lbs |
| 310 lbs | 88 lbs | 125 lbs | 170 lbs | 223 lbs | 280 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 13 lbs | 25 lbs | 44 lbs | 68 lbs | 98 lbs |
| 100 lbs | 15 lbs | 27 lbs | 47 lbs | 73 lbs | 104 lbs |
| 110 lbs | 16 lbs | 30 lbs | 51 lbs | 77 lbs | 109 lbs |
| 120 lbs | 18 lbs | 32 lbs | 54 lbs | 81 lbs | 114 lbs |
| 130 lbs | 19 lbs | 35 lbs | 57 lbs | 85 lbs | 118 lbs |
| 140 lbs | 21 lbs | 37 lbs | 60 lbs | 89 lbs | 123 lbs |
| 150 lbs | 22 lbs | 39 lbs | 62 lbs | 92 lbs | 127 lbs |
| 160 lbs | 24 lbs | 41 lbs | 65 lbs | 96 lbs | 131 lbs |
| 170 lbs | 25 lbs | 43 lbs | 68 lbs | 99 lbs | 134 lbs |
| 180 lbs | 27 lbs | 45 lbs | 70 lbs | 102 lbs | 138 lbs |
| 190 lbs | 28 lbs | 47 lbs | 73 lbs | 105 lbs | 141 lbs |
| 200 lbs | 29 lbs | 49 lbs | 75 lbs | 108 lbs | 145 lbs |
| 210 lbs | 31 lbs | 50 lbs | 77 lbs | 110 lbs | 148 lbs |
| 220 lbs | 32 lbs | 52 lbs | 79 lbs | 113 lbs | 151 lbs |
| 230 lbs | 33 lbs | 54 lbs | 81 lbs | 115 lbs | 154 lbs |
| 240 lbs | 34 lbs | 55 lbs | 83 lbs | 118 lbs | 157 lbs |
| 250 lbs | 35 lbs | 57 lbs | 85 lbs | 120 lbs | 159 lbs |
| 260 lbs | 37 lbs | 58 lbs | 87 lbs | 122 lbs | 162 lbs |
Barbell Curl Standards by Age
Discover how Barbell Curl strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 38 lbs | 62 lbs | 94 lbs | 133 lbs | 177 lbs |
| 20 | 43 lbs | 70 lbs | 107 lbs | 151 lbs | 201 lbs |
| 25 | 44 lbs | 72 lbs | 109 lbs | 155 lbs | 207 lbs |
| 30 | 44 lbs | 72 lbs | 109 lbs | 155 lbs | 207 lbs |
| 35 | 44 lbs | 72 lbs | 109 lbs | 155 lbs | 207 lbs |
| 40 | 44 lbs | 72 lbs | 109 lbs | 155 lbs | 207 lbs |
| 45 | 42 lbs | 69 lbs | 104 lbs | 147 lbs | 196 lbs |
| 50 | 40 lbs | 65 lbs | 98 lbs | 139 lbs | 185 lbs |
| 55 | 37 lbs | 60 lbs | 91 lbs | 129 lbs | 171 lbs |
| 60 | 35 lbs | 56 lbs | 84 lbs | 118 lbs | 157 lbs |
| 65 | 32 lbs | 51 lbs | 76 lbs | 107 lbs | 142 lbs |
| 70 | 29 lbs | 46 lbs | 69 lbs | 97 lbs | 128 lbs |
| 75 | 27 lbs | 42 lbs | 62 lbs | 87 lbs | 115 lbs |
| 80 | 25 lbs | 38 lbs | 56 lbs | 79 lbs | 104 lbs |
| 85 | 23 lbs | 35 lbs | 51 lbs | 71 lbs | 94 lbs |
| 90 | 21 lbs | 32 lbs | 47 lbs | 65 lbs | 85 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 18 lbs | 32 lbs | 52 lbs | 78 lbs | 109 lbs |
| 20 | 20 lbs | 36 lbs | 59 lbs | 89 lbs | 123 lbs |
| 25 | 20 lbs | 37 lbs | 60 lbs | 91 lbs | 126 lbs |
| 30 | 20 lbs | 37 lbs | 60 lbs | 91 lbs | 126 lbs |
| 35 | 20 lbs | 37 lbs | 60 lbs | 91 lbs | 126 lbs |
| 40 | 20 lbs | 37 lbs | 60 lbs | 91 lbs | 126 lbs |
| 45 | 20 lbs | 35 lbs | 58 lbs | 87 lbs | 120 lbs |
| 50 | 19 lbs | 33 lbs | 54 lbs | 82 lbs | 113 lbs |
| 55 | 18 lbs | 31 lbs | 51 lbs | 76 lbs | 105 lbs |
| 60 | 17 lbs | 29 lbs | 47 lbs | 70 lbs | 97 lbs |
| 65 | 16 lbs | 27 lbs | 43 lbs | 64 lbs | 88 lbs |
| 70 | 15 lbs | 25 lbs | 39 lbs | 58 lbs | 79 lbs |
| 75 | 14 lbs | 23 lbs | 36 lbs | 52 lbs | 72 lbs |
| 80 | 13 lbs | 21 lbs | 33 lbs | 47 lbs | 65 lbs |
| 85 | 12 lbs | 19 lbs | 30 lbs | 43 lbs | 59 lbs |
| 90 | 12 lbs | 18 lbs | 27 lbs | 39 lbs | 53 lbs |
Barbell Curl Overview
The barbell curl is an essential upper-body exercise that targets the biceps, helping to build strength and size in the arms through a controlled curling motion.
Muscles Worked
Equipment Needed
Barbell
How To Perform the Barbell Curl
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up) and arms fully extended.
- Keep your elbows close to your torso and your back straight.
- Inhale and curl the barbell upward by contracting your biceps, keeping your upper arms stationary.
- Continue lifting until the bar is at shoulder level and your biceps are fully contracted.
- Hold the contraction for a brief moment and then exhale as you slowly lower the barbell back to the starting position.
Want to perfect your form? Check out our detailed guide on Barbell Curl for proper technique and tips.
Pro Tips for Barbell Curl
- Avoid swinging your body or using momentum to lift the bar.
- Keep your elbows stationary to isolate the biceps more effectively.
- Ensure a full range of motion by fully extending your arms at the bottom and fully contracting at the top.
- Start with a lighter weight to master the form before progressing to heavier weights.
Barbell Curl Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Barbell Curl?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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