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Preacher Curl Strength Standards for Men and Women

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

Calculate Your Preacher Curl Strength Level

Calculate Your Preacher Curl Strength

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Preacher Curl Weight Standards

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

LevelWeight
Beginner45 lbs
Novice73 lbs
Intermediate109 lbs
Advanced154 lbs
Elite205 lbs

Preacher Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.20
Novice0.35
Intermediate0.60
Advanced0.85
Elite1.10
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.40
Advanced0.60
Elite0.85

Preacher Curl Standards by Bodyweight

Find the Preacher Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs27 lbs47 lbs74 lbs109 lbs148 lbs
120 lbs31 lbs51 lbs80 lbs116 lbs157 lbs
130 lbs34 lbs56 lbs86 lbs123 lbs166 lbs
140 lbs37 lbs60 lbs91 lbs130 lbs174 lbs
150 lbs40 lbs64 lbs97 lbs136 lbs181 lbs
160 lbs43 lbs69 lbs102 lbs143 lbs188 lbs
170 lbs47 lbs73 lbs107 lbs149 lbs195 lbs
180 lbs50 lbs77 lbs112 lbs154 lbs202 lbs
190 lbs53 lbs80 lbs116 lbs160 lbs208 lbs
200 lbs56 lbs84 lbs121 lbs165 lbs214 lbs
210 lbs58 lbs88 lbs125 lbs171 lbs220 lbs
220 lbs61 lbs91 lbs130 lbs176 lbs226 lbs
230 lbs64 lbs95 lbs134 lbs180 lbs232 lbs
240 lbs67 lbs98 lbs138 lbs185 lbs237 lbs
250 lbs69 lbs101 lbs142 lbs190 lbs242 lbs
260 lbs72 lbs105 lbs146 lbs194 lbs247 lbs
270 lbs75 lbs108 lbs149 lbs199 lbs252 lbs
280 lbs77 lbs111 lbs153 lbs203 lbs257 lbs
290 lbs80 lbs114 lbs157 lbs207 lbs262 lbs
300 lbs82 lbs117 lbs160 lbs211 lbs266 lbs
310 lbs84 lbs120 lbs164 lbs215 lbs271 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs14 lbs24 lbs42 lbs66 lbs94 lbs
100 lbs16 lbs28 lbs47 lbs72 lbs102 lbs
110 lbs18 lbs31 lbs51 lbs77 lbs109 lbs
120 lbs20 lbs34 lbs55 lbs83 lbs115 lbs
130 lbs22 lbs37 lbs59 lbs88 lbs121 lbs
140 lbs24 lbs40 lbs63 lbs93 lbs127 lbs
150 lbs26 lbs43 lbs67 lbs98 lbs133 lbs
160 lbs28 lbs46 lbs71 lbs102 lbs138 lbs
170 lbs30 lbs49 lbs74 lbs106 lbs143 lbs
180 lbs32 lbs51 lbs78 lbs111 lbs148 lbs
190 lbs34 lbs54 lbs81 lbs115 lbs153 lbs
200 lbs36 lbs57 lbs84 lbs119 lbs157 lbs
210 lbs38 lbs59 lbs88 lbs122 lbs161 lbs
220 lbs40 lbs61 lbs91 lbs126 lbs166 lbs
230 lbs41 lbs64 lbs94 lbs130 lbs170 lbs
240 lbs43 lbs66 lbs96 lbs133 lbs174 lbs
250 lbs45 lbs68 lbs99 lbs136 lbs178 lbs
260 lbs47 lbs71 lbs102 lbs140 lbs181 lbs

Preacher Curl Standards by Age

Discover how Preacher Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1540 lbs63 lbs94 lbs132 lbs175 lbs
2044 lbs71 lbs107 lbs150 lbs200 lbs
2545 lbs73 lbs109 lbs154 lbs205 lbs
3045 lbs73 lbs109 lbs154 lbs205 lbs
3545 lbs73 lbs109 lbs154 lbs205 lbs
4045 lbs73 lbs109 lbs154 lbs205 lbs
4543 lbs69 lbs104 lbs147 lbs194 lbs
5041 lbs66 lbs98 lbs138 lbs183 lbs
5539 lbs61 lbs91 lbs128 lbs170 lbs
6036 lbs57 lbs84 lbs118 lbs156 lbs
6533 lbs52 lbs77 lbs107 lbs142 lbs
7031 lbs47 lbs70 lbs97 lbs128 lbs
7528 lbs43 lbs63 lbs88 lbs115 lbs
8026 lbs40 lbs57 lbs79 lbs104 lbs
8524 lbs36 lbs52 lbs72 lbs94 lbs
9023 lbs33 lbs48 lbs66 lbs85 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1521 lbs36 lbs57 lbs84 lbs116 lbs
2023 lbs40 lbs64 lbs95 lbs132 lbs
2523 lbs40 lbs66 lbs98 lbs135 lbs
3023 lbs40 lbs66 lbs98 lbs135 lbs
3523 lbs40 lbs66 lbs98 lbs135 lbs
4023 lbs40 lbs66 lbs98 lbs135 lbs
4522 lbs39 lbs63 lbs93 lbs129 lbs
5022 lbs37 lbs59 lbs88 lbs121 lbs
5521 lbs35 lbs55 lbs82 lbs113 lbs
6019 lbs32 lbs51 lbs75 lbs104 lbs
6518 lbs30 lbs47 lbs69 lbs94 lbs
7017 lbs28 lbs43 lbs63 lbs85 lbs
7516 lbs26 lbs39 lbs57 lbs77 lbs
8015 lbs24 lbs36 lbs52 lbs70 lbs
8515 lbs22 lbs33 lbs47 lbs64 lbs
9014 lbs21 lbs31 lbs43 lbs58 lbs

Preacher Curl Overview

The Preacher Curl isolates the biceps by using a preacher bench, allowing for strict form and enhanced muscle contraction.

Muscles Worked

Equipment Needed

Preacher Bench, Barbell or Dumbbells

How To Perform the Preacher Curl

  1. Adjust the preacher bench so the pad rests comfortably under your armpits.
  2. Sit on the bench and grasp a barbell or dumbbells with an underhand grip, shoulder-width apart.
  3. Position your upper arms against the pad, extending your arms fully.
  4. Curl the weight towards your shoulders by flexing your elbows, keeping your upper arms stationary.
  5. Squeeze your biceps at the top of the movement.
  6. Slowly lower the weight back to the starting position, fully extending your arms.
  7. Repeat for the desired number of repetitions.
  8. Exhale while curling the weight up and inhale while lowering it.

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

Pro Tips for Preacher Curl

  • Ensure your upper arms remain in contact with the pad throughout the exercise.
  • Avoid using momentum to lift the weight; focus on controlled movements.
  • Start with lighter weights to master the form before progressing to heavier loads.
  • Keep your wrists straight to avoid strain.

Compare Other Exercises

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