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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

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Barbell Curl Weight Standards

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

LevelWeight
Beginner44 lbs
Novice72 lbs
Intermediate109 lbs
Advanced155 lbs
Elite207 lbs

Barbell Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.20
Novice0.40
Intermediate0.60
Advanced0.85
Elite1.15
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.40
Advanced0.60
Elite0.85

Barbell Curl Standards by Bodyweight

Find the Barbell Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs26 lbs45 lbs73 lbs108 lbs148 lbs
120 lbs29 lbs50 lbs79 lbs116 lbs157 lbs
130 lbs33 lbs55 lbs85 lbs123 lbs166 lbs
140 lbs36 lbs60 lbs91 lbs130 lbs175 lbs
150 lbs40 lbs64 lbs97 lbs137 lbs183 lbs
160 lbs43 lbs69 lbs103 lbs144 lbs190 lbs
170 lbs47 lbs73 lbs108 lbs151 lbs198 lbs
180 lbs50 lbs78 lbs114 lbs157 lbs205 lbs
190 lbs53 lbs82 lbs119 lbs163 lbs212 lbs
200 lbs56 lbs86 lbs124 lbs169 lbs219 lbs
210 lbs60 lbs90 lbs128 lbs174 lbs225 lbs
220 lbs63 lbs94 lbs133 lbs180 lbs231 lbs
230 lbs66 lbs97 lbs137 lbs185 lbs237 lbs
240 lbs69 lbs101 lbs142 lbs190 lbs243 lbs
250 lbs72 lbs105 lbs146 lbs195 lbs249 lbs
260 lbs75 lbs108 lbs150 lbs200 lbs254 lbs
270 lbs77 lbs112 lbs154 lbs205 lbs260 lbs
280 lbs80 lbs115 lbs158 lbs209 lbs265 lbs
290 lbs83 lbs118 lbs162 lbs214 lbs270 lbs
300 lbs86 lbs121 lbs166 lbs218 lbs275 lbs
310 lbs88 lbs125 lbs170 lbs223 lbs280 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs13 lbs25 lbs44 lbs68 lbs98 lbs
100 lbs15 lbs27 lbs47 lbs73 lbs104 lbs
110 lbs16 lbs30 lbs51 lbs77 lbs109 lbs
120 lbs18 lbs32 lbs54 lbs81 lbs114 lbs
130 lbs19 lbs35 lbs57 lbs85 lbs118 lbs
140 lbs21 lbs37 lbs60 lbs89 lbs123 lbs
150 lbs22 lbs39 lbs62 lbs92 lbs127 lbs
160 lbs24 lbs41 lbs65 lbs96 lbs131 lbs
170 lbs25 lbs43 lbs68 lbs99 lbs134 lbs
180 lbs27 lbs45 lbs70 lbs102 lbs138 lbs
190 lbs28 lbs47 lbs73 lbs105 lbs141 lbs
200 lbs29 lbs49 lbs75 lbs108 lbs145 lbs
210 lbs31 lbs50 lbs77 lbs110 lbs148 lbs
220 lbs32 lbs52 lbs79 lbs113 lbs151 lbs
230 lbs33 lbs54 lbs81 lbs115 lbs154 lbs
240 lbs34 lbs55 lbs83 lbs118 lbs157 lbs
250 lbs35 lbs57 lbs85 lbs120 lbs159 lbs
260 lbs37 lbs58 lbs87 lbs122 lbs162 lbs

Barbell Curl Standards by Age

Discover how Barbell Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1538 lbs62 lbs94 lbs133 lbs177 lbs
2043 lbs70 lbs107 lbs151 lbs201 lbs
2544 lbs72 lbs109 lbs155 lbs207 lbs
3044 lbs72 lbs109 lbs155 lbs207 lbs
3544 lbs72 lbs109 lbs155 lbs207 lbs
4044 lbs72 lbs109 lbs155 lbs207 lbs
4542 lbs69 lbs104 lbs147 lbs196 lbs
5040 lbs65 lbs98 lbs139 lbs185 lbs
5537 lbs60 lbs91 lbs129 lbs171 lbs
6035 lbs56 lbs84 lbs118 lbs157 lbs
6532 lbs51 lbs76 lbs107 lbs142 lbs
7029 lbs46 lbs69 lbs97 lbs128 lbs
7527 lbs42 lbs62 lbs87 lbs115 lbs
8025 lbs38 lbs56 lbs79 lbs104 lbs
8523 lbs35 lbs51 lbs71 lbs94 lbs
9021 lbs32 lbs47 lbs65 lbs85 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1518 lbs32 lbs52 lbs78 lbs109 lbs
2020 lbs36 lbs59 lbs89 lbs123 lbs
2520 lbs37 lbs60 lbs91 lbs126 lbs
3020 lbs37 lbs60 lbs91 lbs126 lbs
3520 lbs37 lbs60 lbs91 lbs126 lbs
4020 lbs37 lbs60 lbs91 lbs126 lbs
4520 lbs35 lbs58 lbs87 lbs120 lbs
5019 lbs33 lbs54 lbs82 lbs113 lbs
5518 lbs31 lbs51 lbs76 lbs105 lbs
6017 lbs29 lbs47 lbs70 lbs97 lbs
6516 lbs27 lbs43 lbs64 lbs88 lbs
7015 lbs25 lbs39 lbs58 lbs79 lbs
7514 lbs23 lbs36 lbs52 lbs72 lbs
8013 lbs21 lbs33 lbs47 lbs65 lbs
8512 lbs19 lbs30 lbs43 lbs59 lbs
9012 lbs18 lbs27 lbs39 lbs53 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

  1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up) and arms fully extended.
  2. Keep your elbows close to your torso and your back straight.
  3. Inhale and curl the barbell upward by contracting your biceps, keeping your upper arms stationary.
  4. Continue lifting until the bar is at shoulder level and your biceps are fully contracted.
  5. 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.

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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