EZ Bar Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Bicep
Secondary Muscles	Forearm Flexors
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Bicep

Secondary Muscles

Forearm Flexors

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

Forearm Flexors

EZ Bar Curl Average Weight [1RM]

Level
Beg.	20 kg (45 lbs)	11 kg (24 lbs)
Nov.	32 kg (70 lbs)	18 kg (40 lbs)
Int.	47 kg (103 lbs)	28 kg (62 lbs)
Adv.	65 kg (142 lbs)	40 kg (88 lbs)
Pro	84 kg (186 lbs)	53 kg (118 lbs)

Level

Beg.

20 kg
(45 lbs)

11 kg
(24 lbs)

Nov.

32 kg
(70 lbs)

18 kg
(40 lbs)

Int.

47 kg
(103 lbs)

28 kg
(62 lbs)

Adv.

65 kg
(142 lbs)

40 kg
(88 lbs)

Pro

84 kg
(186 lbs)

53 kg
(118 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

EZ Bar Curl Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	12	20	31	45	61
55	14	23	34	49	65
60	15	25	37	52	69
65	17	27	40	55	72
70	19	29	43	59	76
75	21	32	45	62	79
80	22	34	48	64	83
85	24	36	50	67	86
90	26	38	52	70	89
95	27	39	55	72	92
100	29	41	57	75	94
105	30	43	59	77	97
110	32	45	61	79	100
115	33	46	63	82	102
120	34	48	65	84	104
125	36	50	67	86	107
130	37	51	68	88	109
135	38	53	70	90	111
140	40	54	72	92	113

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	17	27	40	55	72
20	20	31	46	63	82
25	20	32	47	65	84
30	20	32	47	65	84
35	20	32	47	65	84
40	20	32	47	65	84
45	19	30	44	61	80
50	18	28	42	58	75
55	17	26	39	53	69
60	15	24	35	49	63
65	14	22	32	44	57
70	12	19	29	39	51
75	11	17	26	35	46
80	10	16	23	31	41
85	9	14	20	28	37
90	8	13	18	25	33

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	11	19	28	39
45	7	13	21	31	42
50	8	14	23	33	44
55	9	16	24	35	47
60	10	17	26	37	49
65	11	18	28	39	52
70	12	20	29	41	54
75	13	21	31	43	56
80	14	22	32	44	57
85	15	23	33	46	59
90	16	24	35	47	61
95	17	25	36	49	63
100	18	26	37	50	64
105	18	27	38	51	66
110	19	28	39	53	67
115	20	29	41	54	69
120	21	30	42	55	70

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	15	24	34	46
20	10	18	27	39	52
25	11	18	28	40	53
30	11	18	28	40	53
35	11	18	28	40	53
40	11	18	28	40	53
45	10	17	27	38	51
50	10	16	25	36	48
55	9	15	23	33	44
60	8	14	21	30	40
65	7	12	19	27	36
70	7	11	17	24	33
75	6	10	15	22	29
80	5	9	14	19	26
85	5	8	12	17	23
90	4	7	11	16	21

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

EZ Bar Curl Average Weight [1RM]

EZ Bar Curl Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	12	20	31	45	61
55	14	23	34	49	65
60	15	25	37	52	69
65	17	27	40	55	72
70	19	29	43	59	76
75	21	32	45	62	79
80	22	34	48	64	83
85	24	36	50	67	86
90	26	38	52	70	89
95	27	39	55	72	92
100	29	41	57	75	94
105	30	43	59	77	97
110	32	45	61	79	100
115	33	46	63	82	102
120	34	48	65	84	104
125	36	50	67	86	107
130	37	51	68	88	109
135	38	53	70	90	111
140	40	54	72	92	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	17	27	40	55	72
20	20	31	46	63	82
25	20	32	47	65	84
30	20	32	47	65	84
35	20	32	47	65	84
40	20	32	47	65	84
45	19	30	44	61	80
50	18	28	42	58	75
55	17	26	39	53	69
60	15	24	35	49	63
65	14	22	32	44	57
70	12	19	29	39	51
75	11	17	26	35	46
80	10	16	23	31	41
85	9	14	20	28	37
90	8	13	18	25	33

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	11	19	28	39
45	7	13	21	31	42
50	8	14	23	33	44
55	9	16	24	35	47
60	10	17	26	37	49
65	11	18	28	39	52
70	12	20	29	41	54
75	13	21	31	43	56
80	14	22	32	44	57
85	15	23	33	46	59
90	16	24	35	47	61
95	17	25	36	49	63
100	18	26	37	50	64
105	18	27	38	51	66
110	19	28	39	53	67
115	20	29	41	54	69
120	21	30	42	55	70

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	15	24	34	46
20	10	18	27	39	52
25	11	18	28	40	53
30	11	18	28	40	53
35	11	18	28	40	53
40	11	18	28	40	53
45	10	17	27	38	51
50	10	16	25	36	48
55	9	15	23	33	44
60	8	14	21	30	40
65	7	12	19	27	36
70	7	11	17	24	33
75	6	10	15	22	29
80	5	9	14	19	26
85	5	8	12	17	23
90	4	7	11	16	21

BW	Beg.	Nov.	Int.	Adv.	Pro
50	12	20	31	45	61
55	14	23	34	49	65
60	15	25	37	52	69
65	17	27	40	55	72
70	19	29	43	59	76
75	21	32	45	62	79
80	22	34	48	64	83
85	24	36	50	67	86
90	26	38	52	70	89
95	27	39	55	72	92
100	29	41	57	75	94
105	30	43	59	77	97
110	32	45	61	79	100
115	33	46	63	82	102
120	34	48	65	84	104
125	36	50	67	86	107
130	37	51	68	88	109
135	38	53	70	90	111
140	40	54	72	92	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	17	27	40	55	72
20	20	31	46	63	82
25	20	32	47	65	84
30	20	32	47	65	84
35	20	32	47	65	84
40	20	32	47	65	84
45	19	30	44	61	80
50	18	28	42	58	75
55	17	26	39	53	69
60	15	24	35	49	63
65	14	22	32	44	57
70	12	19	29	39	51
75	11	17	26	35	46
80	10	16	23	31	41
85	9	14	20	28	37
90	8	13	18	25	33

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	11	19	28	39
45	7	13	21	31	42
50	8	14	23	33	44
55	9	16	24	35	47
60	10	17	26	37	49
65	11	18	28	39	52
70	12	20	29	41	54
75	13	21	31	43	56
80	14	22	32	44	57
85	15	23	33	46	59
90	16	24	35	47	61
95	17	25	36	49	63
100	18	26	37	50	64
105	18	27	38	51	66
110	19	28	39	53	67
115	20	29	41	54	69
120	21	30	42	55	70

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	15	24	34	46
20	10	18	27	39	52
25	11	18	28	40	53
30	11	18	28	40	53
35	11	18	28	40	53
40	11	18	28	40	53
45	10	17	27	38	51
50	10	16	25	36	48
55	9	15	23	33	44
60	8	14	21	30	40
65	7	12	19	27	36
70	7	11	17	24	33
75	6	10	15	22	29
80	5	9	14	19	26
85	5	8	12	17	23
90	4	7	11	16	21

BW	Beg.	Nov.	Int.	Adv.	Pro
50	12	20	31	45	61
55	14	23	34	49	65
60	15	25	37	52	69
65	17	27	40	55	72
70	19	29	43	59	76
75	21	32	45	62	79
80	22	34	48	64	83
85	24	36	50	67	86
90	26	38	52	70	89
95	27	39	55	72	92
100	29	41	57	75	94
105	30	43	59	77	97
110	32	45	61	79	100
115	33	46	63	82	102
120	34	48	65	84	104
125	36	50	67	86	107
130	37	51	68	88	109
135	38	53	70	90	111
140	40	54	72	92	113

Age	Beg.	Nov.	Int.	Adv.	Pro
15	17	27	40	55	72
20	20	31	46	63	82
25	20	32	47	65	84
30	20	32	47	65	84
35	20	32	47	65	84
40	20	32	47	65	84
45	19	30	44	61	80
50	18	28	42	58	75
55	17	26	39	53	69
60	15	24	35	49	63
65	14	22	32	44	57
70	12	19	29	39	51
75	11	17	26	35	46
80	10	16	23	31	41
85	9	14	20	28	37
90	8	13	18	25	33

BW	Beg.	Nov.	Int.	Adv.	Pro
40	6	11	19	28	39
45	7	13	21	31	42
50	8	14	23	33	44
55	9	16	24	35	47
60	10	17	26	37	49
65	11	18	28	39	52
70	12	20	29	41	54
75	13	21	31	43	56
80	14	22	32	44	57
85	15	23	33	46	59
90	16	24	35	47	61
95	17	25	36	49	63
100	18	26	37	50	64
105	18	27	38	51	66
110	19	28	39	53	67
115	20	29	41	54	69
120	21	30	42	55	70

Age	Beg.	Nov.	Int.	Adv.	Pro
15	9	15	24	34	46
20	10	18	27	39	52
25	11	18	28	40	53
30	11	18	28	40	53
35	11	18	28	40	53
40	11	18	28	40	53
45	10	17	27	38	51
50	10	16	25	36	48
55	9	15	23	33	44
60	8	14	21	30	40
65	7	12	19	27	36
70	7	11	17	24	33
75	6	10	15	22	29
80	5	9	14	19	26
85	5	8	12	17	23
90	4	7	11	16	21