Barbell Curl

Barbell Curl shows average weight and strength standards as a reference for arms. Primary muscles: Biceps brachii.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 103 lb

Women 54 lb

Barbell Curl: Average weight [1RM]

Level
Beginner	38 lb	14 lb
Novice	66 lb	31 lb
Intermediate	103 lb	54 lb
Advanced	149 lb	85 lb
Elite	201 lb	120 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	20	39	67	102	142
120	23	44	73	110	151
130	27	49	79	117	160
140	30	54	85	124	169
150	34	58	91	131	177
160	37	63	97	138	184
170	41	67	102	145	192
180	44	72	108	151	199
190	47	76	113	157	206
200	50	80	118	163	213
210	54	84	122	168	219
220	57	88	127	174	225
230	60	91	131	179	231
240	63	95	136	184	237
250	66	99	140	189	243
260	69	102	144	194	248
270	71	106	148	199	254
280	74	109	152	203	259
290	77	112	156	208	264
300	80	115	160	212	269
310	82	119	164	217	274

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	32	56	88	127	171
20	37	64	101	145	195
25	38	66	103	149	201
30	38	66	103	149	201
35	38	66	103	149	201
40	38	66	103	149	201
45	36	63	98	141	190
50	34	59	92	133	179
55	31	54	85	123	165
60	29	50	78	112	151
65	26	45	70	101	136
70	23	40	63	91	122
75	21	36	56	81	109
80	19	32	50	73	98
85	17	29	45	65	88
90	15	26	41	59	79

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	7	19	38	62	92
100	9	21	41	67	98
110	10	24	45	71	103
120	12	26	48	75	108
130	13	29	51	79	112
140	15	31	54	83	117
150	16	33	56	86	121
160	18	35	59	90	125
170	19	37	62	93	128
180	21	39	64	96	132
190	22	41	67	99	135
200	23	43	69	102	139
210	25	44	71	104	142
220	26	46	73	107	145
230	27	48	75	109	148
240	28	49	77	112	151
250	29	51	79	114	153
260	31	52	81	116	156

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	12	26	46	72	103
20	14	30	53	83	117
25	14	31	54	85	120
30	14	31	54	85	120
35	14	31	54	85	120
40	14	31	54	85	120
45	14	29	52	81	114
50	13	27	48	76	107
55	12	25	45	70	99
60	11	23	41	64	91
65	10	21	37	58	82
70	9	19	33	52	73
75	8	17	30	46	66
80	7	15	27	41	59
85	6	13	24	37	53
90	6	12	21	33	47

Group	Muscles
Primary muscles	Biceps brachii
Secondary muscles	Forearm flexors
Stabilizers	None
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	20	39	67	102	142
120	23	44	73	110	151
130	27	49	79	117	160
140	30	54	85	124	169
150	34	58	91	131	177
160	37	63	97	138	184
170	41	67	102	145	192
180	44	72	108	151	199
190	47	76	113	157	206
200	50	80	118	163	213
210	54	84	122	168	219
220	57	88	127	174	225
230	60	91	131	179	231
240	63	95	136	184	237
250	66	99	140	189	243
260	69	102	144	194	248
270	71	106	148	199	254
280	74	109	152	203	259
290	77	112	156	208	264
300	80	115	160	212	269
310	82	119	164	217	274

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	32	56	88	127	171
20	37	64	101	145	195
25	38	66	103	149	201
30	38	66	103	149	201
35	38	66	103	149	201
40	38	66	103	149	201
45	36	63	98	141	190
50	34	59	92	133	179
55	31	54	85	123	165
60	29	50	78	112	151
65	26	45	70	101	136
70	23	40	63	91	122
75	21	36	56	81	109
80	19	32	50	73	98
85	17	29	45	65	88
90	15	26	41	59	79

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	7	19	38	62	92
100	9	21	41	67	98
110	10	24	45	71	103
120	12	26	48	75	108
130	13	29	51	79	112
140	15	31	54	83	117
150	16	33	56	86	121
160	18	35	59	90	125
170	19	37	62	93	128
180	21	39	64	96	132
190	22	41	67	99	135
200	23	43	69	102	139
210	25	44	71	104	142
220	26	46	73	107	145
230	27	48	75	109	148
240	28	49	77	112	151
250	29	51	79	114	153
260	31	52	81	116	156

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	12	26	46	72	103
20	14	30	53	83	117
25	14	31	54	85	120
30	14	31	54	85	120
35	14	31	54	85	120
40	14	31	54	85	120
45	14	29	52	81	114
50	13	27	48	76	107
55	12	25	45	70	99
60	11	23	41	64	91
65	10	21	37	58	82
70	9	19	33	52	73
75	8	17	30	46	66
80	7	15	27	41	59
85	6	13	24	37	53
90	6	12	21	33	47

Barbell Curl

Average weight: Intermediate

Barbell Curl: Average weight [1RM]

Barbell Curl: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

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World records

How to read the table

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Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	20	39	67	102	142
120	23	44	73	110	151
130	27	49	79	117	160
140	30	54	85	124	169
150	34	58	91	131	177
160	37	63	97	138	184
170	41	67	102	145	192
180	44	72	108	151	199
190	47	76	113	157	206
200	50	80	118	163	213
210	54	84	122	168	219
220	57	88	127	174	225
230	60	91	131	179	231
240	63	95	136	184	237
250	66	99	140	189	243
260	69	102	144	194	248
270	71	106	148	199	254
280	74	109	152	203	259
290	77	112	156	208	264
300	80	115	160	212	269
310	82	119	164	217	274

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	32	56	88	127	171
20	37	64	101	145	195
25	38	66	103	149	201
30	38	66	103	149	201
35	38	66	103	149	201
40	38	66	103	149	201
45	36	63	98	141	190
50	34	59	92	133	179
55	31	54	85	123	165
60	29	50	78	112	151
65	26	45	70	101	136
70	23	40	63	91	122
75	21	36	56	81	109
80	19	32	50	73	98
85	17	29	45	65	88
90	15	26	41	59	79

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	7	19	38	62	92
100	9	21	41	67	98
110	10	24	45	71	103
120	12	26	48	75	108
130	13	29	51	79	112
140	15	31	54	83	117
150	16	33	56	86	121
160	18	35	59	90	125
170	19	37	62	93	128
180	21	39	64	96	132
190	22	41	67	99	135
200	23	43	69	102	139
210	25	44	71	104	142
220	26	46	73	107	145
230	27	48	75	109	148
240	28	49	77	112	151
250	29	51	79	114	153
260	31	52	81	116	156

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	12	26	46	72	103
20	14	30	53	83	117
25	14	31	54	85	120
30	14	31	54	85	120
35	14	31	54	85	120
40	14	31	54	85	120
45	14	29	52	81	114
50	13	27	48	76	107
55	12	25	45	70	99
60	11	23	41	64	91
65	10	21	37	58	82
70	9	19	33	52	73
75	8	17	30	46	66
80	7	15	27	41	59
85	6	13	24	37	53
90	6	12	21	33	47