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EZ Bar Curl Strength Standards for Men and Women

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

Calculate Your EZ Bar Curl Strength Level

Calculate Your EZ Bar Curl Strength

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EZ Bar Curl Weight Standards

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

LevelWeight
Beginner55 lbs
Novice80 lbs
Intermediate113 lbs
Advanced152 lbs
Elite196 lbs

EZ Bar Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.25
Novice0.40
Intermediate0.60
Advanced0.85
Elite1.10
LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.40
Advanced0.60
Elite0.80

EZ Bar Curl Standards by Bodyweight

Find the EZ Bar Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs36 lbs54 lbs79 lbs109 lbs143 lbs
120 lbs40 lbs59 lbs85 lbs117 lbs152 lbs
130 lbs43 lbs64 lbs91 lbs124 lbs160 lbs
140 lbs47 lbs69 lbs97 lbs130 lbs167 lbs
150 lbs50 lbs73 lbs102 lbs137 lbs175 lbs
160 lbs54 lbs77 lbs107 lbs143 lbs181 lbs
170 lbs57 lbs82 lbs112 lbs148 lbs188 lbs
180 lbs61 lbs86 lbs117 lbs154 lbs194 lbs
190 lbs64 lbs90 lbs122 lbs160 lbs201 lbs
200 lbs67 lbs93 lbs126 lbs165 lbs207 lbs
210 lbs70 lbs97 lbs131 lbs170 lbs212 lbs
220 lbs73 lbs101 lbs135 lbs175 lbs218 lbs
230 lbs76 lbs104 lbs139 lbs179 lbs223 lbs
240 lbs79 lbs108 lbs143 lbs184 lbs228 lbs
250 lbs82 lbs111 lbs147 lbs189 lbs233 lbs
260 lbs85 lbs114 lbs151 lbs193 lbs238 lbs
270 lbs87 lbs118 lbs155 lbs197 lbs243 lbs
280 lbs90 lbs121 lbs158 lbs201 lbs248 lbs
290 lbs93 lbs124 lbs162 lbs205 lbs252 lbs
300 lbs95 lbs127 lbs165 lbs209 lbs256 lbs
310 lbs98 lbs130 lbs169 lbs213 lbs261 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs23 lbs35 lbs52 lbs73 lbs97 lbs
100 lbs26 lbs38 lbs56 lbs78 lbs103 lbs
110 lbs28 lbs41 lbs60 lbs82 lbs108 lbs
120 lbs30 lbs44 lbs63 lbs87 lbs113 lbs
130 lbs32 lbs47 lbs67 lbs91 lbs118 lbs
140 lbs34 lbs50 lbs70 lbs95 lbs122 lbs
150 lbs36 lbs52 lbs73 lbs98 lbs126 lbs
160 lbs38 lbs55 lbs76 lbs102 lbs130 lbs
170 lbs40 lbs57 lbs79 lbs105 lbs134 lbs
180 lbs42 lbs59 lbs82 lbs109 lbs138 lbs
190 lbs43 lbs61 lbs84 lbs112 lbs142 lbs
200 lbs45 lbs64 lbs87 lbs115 lbs145 lbs
210 lbs47 lbs66 lbs89 lbs118 lbs148 lbs
220 lbs49 lbs68 lbs92 lbs120 lbs151 lbs
230 lbs50 lbs70 lbs94 lbs123 lbs154 lbs
240 lbs52 lbs72 lbs96 lbs126 lbs157 lbs
250 lbs53 lbs73 lbs99 lbs128 lbs160 lbs
260 lbs55 lbs75 lbs101 lbs131 lbs163 lbs

EZ Bar Curl Standards by Age

Discover how EZ Bar Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1548 lbs70 lbs98 lbs131 lbs168 lbs
2054 lbs79 lbs111 lbs149 lbs191 lbs
2555 lbs80 lbs113 lbs152 lbs196 lbs
3055 lbs80 lbs113 lbs152 lbs196 lbs
3555 lbs80 lbs113 lbs152 lbs196 lbs
4055 lbs80 lbs113 lbs152 lbs196 lbs
4553 lbs77 lbs108 lbs145 lbs186 lbs
5050 lbs73 lbs102 lbs137 lbs175 lbs
5547 lbs68 lbs95 lbs127 lbs163 lbs
6044 lbs63 lbs88 lbs117 lbs150 lbs
6541 lbs58 lbs80 lbs107 lbs136 lbs
7037 lbs53 lbs73 lbs97 lbs123 lbs
7534 lbs48 lbs66 lbs88 lbs111 lbs
8032 lbs44 lbs60 lbs79 lbs100 lbs
8530 lbs41 lbs55 lbs72 lbs91 lbs
9028 lbs38 lbs51 lbs66 lbs83 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1530 lbs44 lbs63 lbs85 lbs110 lbs
2033 lbs49 lbs70 lbs96 lbs125 lbs
2534 lbs50 lbs72 lbs98 lbs128 lbs
3034 lbs50 lbs72 lbs98 lbs128 lbs
3534 lbs50 lbs72 lbs98 lbs128 lbs
4034 lbs50 lbs72 lbs98 lbs128 lbs
4532 lbs48 lbs69 lbs94 lbs122 lbs
5031 lbs46 lbs65 lbs89 lbs115 lbs
5529 lbs43 lbs61 lbs83 lbs107 lbs
6028 lbs40 lbs56 lbs76 lbs99 lbs
6526 lbs37 lbs52 lbs70 lbs90 lbs
7024 lbs34 lbs48 lbs64 lbs82 lbs
7523 lbs32 lbs44 lbs58 lbs74 lbs
8022 lbs30 lbs40 lbs53 lbs67 lbs
8520 lbs27 lbs37 lbs49 lbs61 lbs
9019 lbs26 lbs34 lbs45 lbs56 lbs

EZ Bar Curl Overview

The EZ Bar Curl is an effective bicep isolation exercise that targets the biceps brachii, promoting arm muscle growth and strength through a controlled curling motion.

Muscles Worked

Equipment Needed

EZ Bar

How To Perform the EZ Bar Curl

  1. Start by standing upright with your feet shoulder-width apart, holding an EZ bar with an underhand grip (palms facing up) at shoulder-width.
  2. Keep your elbows close to your torso and your back straight.
  3. Exhale and curl the bar upwards, contracting your biceps, while keeping your upper arms stationary.
  4. Continue lifting until your biceps are fully contracted and the bar is at shoulder level.
  5. Hold the contracted position for a second and squeeze your biceps.
  6. Inhale and slowly lower the bar back to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.

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

Pro Tips for EZ Bar Curl

  • Keep your elbows stationary and close to your torso throughout the movement.
  • Avoid using momentum by swinging your body; focus on controlled, slow movements.
  • Maintain a neutral wrist position to prevent strain.
  • Ensure full range of motion to maximize muscle engagement.

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