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Strict Curl Strength Standards for Men and Women

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

Calculate Your Strict Curl Strength Level

Calculate Your Strict Curl Strength

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Strict Curl Weight Standards

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

LevelWeight
Beginner61 lbs
Novice87 lbs
Intermediate120 lbs
Advanced158 lbs
Elite200 lbs

Strict Curl Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.30
Novice0.45
Intermediate0.65
Advanced0.85
Elite1.10
LevelBodyweight Ratio
Beginner0.10
Novice0.20
Intermediate0.40
Advanced0.60
Elite0.85

Strict Curl Standards by Bodyweight

Find the Strict Curl strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs39 lbs57 lbs80 lbs107 lbs138 lbs
120 lbs44 lbs62 lbs87 lbs115 lbs147 lbs
130 lbs48 lbs68 lbs93 lbs123 lbs155 lbs
140 lbs52 lbs73 lbs99 lbs130 lbs163 lbs
150 lbs56 lbs78 lbs105 lbs137 lbs171 lbs
160 lbs60 lbs83 lbs111 lbs143 lbs178 lbs
170 lbs64 lbs87 lbs116 lbs150 lbs186 lbs
180 lbs68 lbs92 lbs122 lbs156 lbs192 lbs
190 lbs72 lbs96 lbs127 lbs162 lbs199 lbs
200 lbs75 lbs101 lbs132 lbs167 lbs205 lbs
210 lbs79 lbs105 lbs137 lbs173 lbs211 lbs
220 lbs83 lbs109 lbs141 lbs178 lbs217 lbs
230 lbs86 lbs113 lbs146 lbs183 lbs223 lbs
240 lbs89 lbs117 lbs150 lbs188 lbs229 lbs
250 lbs93 lbs121 lbs155 lbs193 lbs234 lbs
260 lbs96 lbs125 lbs159 lbs198 lbs239 lbs
270 lbs99 lbs128 lbs163 lbs203 lbs245 lbs
280 lbs102 lbs132 lbs167 lbs207 lbs250 lbs
290 lbs105 lbs135 lbs171 lbs212 lbs254 lbs
300 lbs108 lbs139 lbs175 lbs216 lbs259 lbs
310 lbs111 lbs142 lbs179 lbs220 lbs264 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs16 lbs28 lbs47 lbs71 lbs101 lbs
100 lbs18 lbs31 lbs50 lbs76 lbs106 lbs
110 lbs19 lbs33 lbs53 lbs80 lbs111 lbs
120 lbs21 lbs35 lbs56 lbs84 lbs115 lbs
130 lbs22 lbs38 lbs59 lbs87 lbs120 lbs
140 lbs24 lbs40 lbs62 lbs91 lbs124 lbs
150 lbs25 lbs42 lbs65 lbs94 lbs128 lbs
160 lbs27 lbs44 lbs67 lbs97 lbs131 lbs
170 lbs28 lbs45 lbs70 lbs100 lbs135 lbs
180 lbs29 lbs47 lbs72 lbs103 lbs138 lbs
190 lbs31 lbs49 lbs74 lbs106 lbs141 lbs
200 lbs32 lbs51 lbs76 lbs108 lbs144 lbs
210 lbs33 lbs52 lbs78 lbs111 lbs147 lbs
220 lbs34 lbs54 lbs81 lbs113 lbs150 lbs
230 lbs35 lbs55 lbs82 lbs116 lbs153 lbs
240 lbs37 lbs57 lbs84 lbs118 lbs156 lbs
250 lbs38 lbs58 lbs86 lbs120 lbs158 lbs
260 lbs39 lbs60 lbs88 lbs122 lbs161 lbs

Strict Curl Standards by Age

Discover how Strict Curl strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1554 lbs76 lbs103 lbs136 lbs171 lbs
2060 lbs85 lbs117 lbs154 lbs195 lbs
2561 lbs87 lbs120 lbs158 lbs200 lbs
3061 lbs87 lbs120 lbs158 lbs200 lbs
3561 lbs87 lbs120 lbs158 lbs200 lbs
4061 lbs87 lbs120 lbs158 lbs200 lbs
4559 lbs83 lbs114 lbs150 lbs190 lbs
5056 lbs79 lbs108 lbs142 lbs179 lbs
5552 lbs73 lbs100 lbs132 lbs166 lbs
6048 lbs68 lbs92 lbs121 lbs152 lbs
6545 lbs62 lbs84 lbs110 lbs139 lbs
7041 lbs57 lbs76 lbs100 lbs125 lbs
7538 lbs52 lbs69 lbs90 lbs113 lbs
8035 lbs47 lbs63 lbs82 lbs102 lbs
8532 lbs43 lbs57 lbs74 lbs92 lbs
9030 lbs40 lbs53 lbs68 lbs84 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1521 lbs35 lbs55 lbs80 lbs110 lbs
2023 lbs39 lbs61 lbs90 lbs124 lbs
2523 lbs39 lbs63 lbs93 lbs127 lbs
3023 lbs39 lbs63 lbs93 lbs127 lbs
3523 lbs39 lbs63 lbs93 lbs127 lbs
4023 lbs39 lbs63 lbs93 lbs127 lbs
4523 lbs38 lbs60 lbs88 lbs121 lbs
5022 lbs36 lbs57 lbs83 lbs114 lbs
5521 lbs34 lbs53 lbs78 lbs106 lbs
6020 lbs32 lbs49 lbs72 lbs98 lbs
6519 lbs30 lbs45 lbs66 lbs89 lbs
7018 lbs28 lbs42 lbs60 lbs81 lbs
7517 lbs26 lbs38 lbs55 lbs73 lbs
8016 lbs24 lbs35 lbs50 lbs67 lbs
8515 lbs22 lbs32 lbs46 lbs61 lbs
9015 lbs21 lbs30 lbs42 lbs56 lbs

Strict Curl Overview

The Strict Curl is a focused bicep exercise that isolates the biceps by minimizing shoulder and body movement, promoting muscle growth and strength in the upper arm.

Muscles Worked

Equipment Needed

Barbell, Dumbbells

How To Perform the Strict Curl

  1. Stand upright with your back against a wall or bench, feet shoulder-width apart.
  2. Hold a barbell or dumbbells with an underhand grip (palms facing up), arms fully extended downward.
  3. Keep your elbows close to your torso and avoid moving your shoulders.
  4. Curl the weight upwards by flexing your biceps, keeping your upper arms stationary.
  5. Continue to curl until the barbell or dumbbells are at shoulder level.
  6. Squeeze the biceps at the top of the movement, then slowly lower the weight back to the starting position.
  7. Repeat for the desired number of repetitions.

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

Pro Tips for Strict Curl

  • Maintain a neutral spine and avoid leaning back or using momentum.
  • Keep your elbows stationary and close to your sides to maximize bicep isolation.
  • Perform the exercise in a slow and controlled manner for better muscle engagement.
  • Use a weight that allows you to complete the set with proper form.

Compare Other Exercises

Exercise Comparison

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