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

Level

Beg.

20 kg
(45 lb)

11 kg
(24 lb)

Nov.

32 kg
(70 lb)

18 kg
(40 lb)

Int.

47 kg
(103 lb)

28 kg
(62 lb)

Adv.

65 kg
(142 lb)

40 kg
(88 lb)

Pro

84 kg
(186 lb)

53 kg
(118 lb)

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 (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	26	44	69	99	133
120	30	49	75	107	142
130	33	54	81	114	150
140	37	59	87	120	157
150	40	63	92	127	165
160	44	67	97	133	171
170	47	72	102	138	178
180	51	76	107	144	184
190	54	80	112	150	191
200	57	83	116	155	197
210	60	87	121	160	202
220	63	91	125	165	208
230	66	94	129	169	213
240	69	98	133	174	218
250	72	101	137	179	223
260	75	104	141	183	228
270	77	108	145	187	233
280	80	111	148	191	238
290	83	114	152	195	242
300	85	117	155	199	246
310	88	120	159	203	251

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	60	88	121	158
20	44	69	101	139	181
25	45	70	103	142	186
30	45	70	103	142	186
35	45	70	103	142	186
40	45	70	103	142	186
45	43	67	98	135	176
50	40	63	92	127	165
55	37	58	85	117	153
60	34	53	78	107	140
65	31	48	70	97	126
70	27	43	63	87	113
75	24	38	56	78	101
80	22	34	50	69	90
85	20	31	45	62	81
90	18	28	41	56	73

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	25	42	63	87
100	16	28	46	68	93
110	18	31	50	72	98
120	20	34	53	77	103
130	22	37	57	81	108
140	24	40	60	85	112
150	26	42	63	88	116
160	28	45	66	92	120
170	30	47	69	95	124
180	32	49	72	99	128
190	33	51	74	102	132
200	35	54	77	105	135
210	37	56	79	108	138
220	39	58	82	110	141
230	40	60	84	113	144
240	42	62	86	116	147
250	43	63	89	118	150
260	45	65	91	121	153

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	34	53	75	100
20	23	39	60	86	115
25	24	40	62	88	118
30	24	40	62	88	118
35	24	40	62	88	118
40	24	40	62	88	118
45	22	38	59	84	112
50	21	36	55	79	105
55	19	33	51	73	97
60	18	30	46	66	89
65	16	27	42	60	80
70	14	24	38	54	72
75	13	22	34	48	64
80	12	20	30	43	57
85	10	17	27	39	51
90	9	16	24	35	46

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 (lb)

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
110	26	44	69	99	133
120	30	49	75	107	142
130	33	54	81	114	150
140	37	59	87	120	157
150	40	63	92	127	165
160	44	67	97	133	171
170	47	72	102	138	178
180	51	76	107	144	184
190	54	80	112	150	191
200	57	83	116	155	197
210	60	87	121	160	202
220	63	91	125	165	208
230	66	94	129	169	213
240	69	98	133	174	218
250	72	101	137	179	223
260	75	104	141	183	228
270	77	108	145	187	233
280	80	111	148	191	238
290	83	114	152	195	242
300	85	117	155	199	246
310	88	120	159	203	251

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	60	88	121	158
20	44	69	101	139	181
25	45	70	103	142	186
30	45	70	103	142	186
35	45	70	103	142	186
40	45	70	103	142	186
45	43	67	98	135	176
50	40	63	92	127	165
55	37	58	85	117	153
60	34	53	78	107	140
65	31	48	70	97	126
70	27	43	63	87	113
75	24	38	56	78	101
80	22	34	50	69	90
85	20	31	45	62	81
90	18	28	41	56	73

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	25	42	63	87
100	16	28	46	68	93
110	18	31	50	72	98
120	20	34	53	77	103
130	22	37	57	81	108
140	24	40	60	85	112
150	26	42	63	88	116
160	28	45	66	92	120
170	30	47	69	95	124
180	32	49	72	99	128
190	33	51	74	102	132
200	35	54	77	105	135
210	37	56	79	108	138
220	39	58	82	110	141
230	40	60	84	113	144
240	42	62	86	116	147
250	43	63	89	118	150
260	45	65	91	121	153

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	34	53	75	100
20	23	39	60	86	115
25	24	40	62	88	118
30	24	40	62	88	118
35	24	40	62	88	118
40	24	40	62	88	118
45	22	38	59	84	112
50	21	36	55	79	105
55	19	33	51	73	97
60	18	30	46	66	89
65	16	27	42	60	80
70	14	24	38	54	72
75	13	22	34	48	64
80	12	20	30	43	57
85	10	17	27	39	51
90	9	16	24	35	46

BW	Beg.	Nov.	Int.	Adv.	Pro
110	26	44	69	99	133
120	30	49	75	107	142
130	33	54	81	114	150
140	37	59	87	120	157
150	40	63	92	127	165
160	44	67	97	133	171
170	47	72	102	138	178
180	51	76	107	144	184
190	54	80	112	150	191
200	57	83	116	155	197
210	60	87	121	160	202
220	63	91	125	165	208
230	66	94	129	169	213
240	69	98	133	174	218
250	72	101	137	179	223
260	75	104	141	183	228
270	77	108	145	187	233
280	80	111	148	191	238
290	83	114	152	195	242
300	85	117	155	199	246
310	88	120	159	203	251

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	60	88	121	158
20	44	69	101	139	181
25	45	70	103	142	186
30	45	70	103	142	186
35	45	70	103	142	186
40	45	70	103	142	186
45	43	67	98	135	176
50	40	63	92	127	165
55	37	58	85	117	153
60	34	53	78	107	140
65	31	48	70	97	126
70	27	43	63	87	113
75	24	38	56	78	101
80	22	34	50	69	90
85	20	31	45	62	81
90	18	28	41	56	73

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	25	42	63	87
100	16	28	46	68	93
110	18	31	50	72	98
120	20	34	53	77	103
130	22	37	57	81	108
140	24	40	60	85	112
150	26	42	63	88	116
160	28	45	66	92	120
170	30	47	69	95	124
180	32	49	72	99	128
190	33	51	74	102	132
200	35	54	77	105	135
210	37	56	79	108	138
220	39	58	82	110	141
230	40	60	84	113	144
240	42	62	86	116	147
250	43	63	89	118	150
260	45	65	91	121	153

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	34	53	75	100
20	23	39	60	86	115
25	24	40	62	88	118
30	24	40	62	88	118
35	24	40	62	88	118
40	24	40	62	88	118
45	22	38	59	84	112
50	21	36	55	79	105
55	19	33	51	73	97
60	18	30	46	66	89
65	16	27	42	60	80
70	14	24	38	54	72
75	13	22	34	48	64
80	12	20	30	43	57
85	10	17	27	39	51
90	9	16	24	35	46

BW	Beg.	Nov.	Int.	Adv.	Pro
110	26	44	69	99	133
120	30	49	75	107	142
130	33	54	81	114	150
140	37	59	87	120	157
150	40	63	92	127	165
160	44	67	97	133	171
170	47	72	102	138	178
180	51	76	107	144	184
190	54	80	112	150	191
200	57	83	116	155	197
210	60	87	121	160	202
220	63	91	125	165	208
230	66	94	129	169	213
240	69	98	133	174	218
250	72	101	137	179	223
260	75	104	141	183	228
270	77	108	145	187	233
280	80	111	148	191	238
290	83	114	152	195	242
300	85	117	155	199	246
310	88	120	159	203	251

Age	Beg.	Nov.	Int.	Adv.	Pro
15	38	60	88	121	158
20	44	69	101	139	181
25	45	70	103	142	186
30	45	70	103	142	186
35	45	70	103	142	186
40	45	70	103	142	186
45	43	67	98	135	176
50	40	63	92	127	165
55	37	58	85	117	153
60	34	53	78	107	140
65	31	48	70	97	126
70	27	43	63	87	113
75	24	38	56	78	101
80	22	34	50	69	90
85	20	31	45	62	81
90	18	28	41	56	73

BW	Beg.	Nov.	Int.	Adv.	Pro
90	13	25	42	63	87
100	16	28	46	68	93
110	18	31	50	72	98
120	20	34	53	77	103
130	22	37	57	81	108
140	24	40	60	85	112
150	26	42	63	88	116
160	28	45	66	92	120
170	30	47	69	95	124
180	32	49	72	99	128
190	33	51	74	102	132
200	35	54	77	105	135
210	37	56	79	108	138
220	39	58	82	110	141
230	40	60	84	113	144
240	42	62	86	116	147
250	43	63	89	118	150
260	45	65	91	121	153

Age	Beg.	Nov.	Int.	Adv.	Pro
15	20	34	53	75	100
20	23	39	60	86	115
25	24	40	62	88	118
30	24	40	62	88	118
35	24	40	62	88	118
40	24	40	62	88	118
45	22	38	59	84	112
50	21	36	55	79	105
55	19	33	51	73	97
60	18	30	46	66	89
65	16	27	42	60	80
70	14	24	38	54	72
75	13	22	34	48	64
80	12	20	30	43	57
85	10	17	27	39	51
90	9	16	24	35	46