Reverse Barbell Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Bicep
Secondary Muscles	Forearm Extensor Muscles
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Bicep

Secondary Muscles

Forearm Extensor Muscles

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique

Grip Muscles

Forearm Flexors

Reverse Barbell Curl Average Weight [1RM]

Level
Beg.	11 kg (25 lb)	1 kg (2 lb)
Nov.	24 kg (52 lb)	9 kg (20 lb)
Int.	42 kg (92 lb)	27 kg (60 lb)
Adv.	65 kg (143 lb)	55 kg (121 lb)
Pro	91 kg (202 lb)	90 kg (198 lb)

Level

Beg.

11 kg
(25 lb)

1 kg
(2 lb)

Nov.

24 kg
(52 lb)

9 kg
(20 lb)

Int.

42 kg
(92 lb)

27 kg
(60 lb)

Adv.

65 kg
(143 lb)

55 kg
(121 lb)

Pro

91 kg
(202 lb)

90 kg
(198 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.

Reverse Barbell Curl Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	10	29	58	97	144
120	13	33	64	105	154
130	16	37	70	113	163
140	18	41	76	120	171
150	21	46	81	127	180
160	24	50	86	133	188
170	27	54	92	140	195
180	29	57	97	146	202
190	32	61	101	152	209
200	35	65	106	158	216
210	37	68	111	163	223
220	40	72	115	169	229
230	43	75	120	174	235
240	45	79	124	179	241
250	48	82	128	184	247
260	50	85	132	189	252
270	53	88	136	193	258
280	55	92	140	198	263
290	57	95	144	203	268
300	60	98	147	207	273
310	62	101	151	211	278

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	44	78	122	172
20	24	51	90	139	196
25	25	52	92	143	202
30	25	52	92	143	202
35	25	52	92	143	202
40	25	52	92	143	202
45	23	49	87	135	191
50	22	46	82	127	180
55	20	43	76	118	166
60	19	39	69	107	152
65	17	35	62	97	137
70	15	32	56	87	123
75	13	28	50	78	110
80	12	25	45	70	98
85	11	23	40	62	88
90	10	21	36	56	79

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	1	5	27	68	124
100	0	7	33	78	137
110	0	10	40	87	150
120	1	14	46	96	162
130	2	17	52	105	174
140	3	21	58	114	185
150	4	25	64	122	195
160	6	28	70	130	205
170	8	32	76	138	215
180	9	36	81	146	225
190	11	39	87	153	234
200	13	43	92	160	243
210	15	47	98	167	251
220	17	50	103	174	259
230	20	54	108	181	267
240	22	57	113	187	275
250	24	61	118	193	283
260	26	64	123	199	290

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	17	51	103	169
20	2	20	58	118	193
25	2	20	60	121	198
30	2	20	60	121	198
35	2	20	60	121	198
40	2	20	60	121	198
45	2	19	57	114	188
50	2	18	53	107	176
55	2	17	49	99	163
60	2	15	45	91	149
65	1	14	41	82	134
70	1	12	37	73	121
75	1	11	33	66	108
80	1	10	29	59	96
85	1	9	26	53	86
90	1	8	24	47	78

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

Reverse Barbell Curl Average Weight [1RM]

Reverse Barbell 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	10	29	58	97	144
120	13	33	64	105	154
130	16	37	70	113	163
140	18	41	76	120	171
150	21	46	81	127	180
160	24	50	86	133	188
170	27	54	92	140	195
180	29	57	97	146	202
190	32	61	101	152	209
200	35	65	106	158	216
210	37	68	111	163	223
220	40	72	115	169	229
230	43	75	120	174	235
240	45	79	124	179	241
250	48	82	128	184	247
260	50	85	132	189	252
270	53	88	136	193	258
280	55	92	140	198	263
290	57	95	144	203	268
300	60	98	147	207	273
310	62	101	151	211	278

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	44	78	122	172
20	24	51	90	139	196
25	25	52	92	143	202
30	25	52	92	143	202
35	25	52	92	143	202
40	25	52	92	143	202
45	23	49	87	135	191
50	22	46	82	127	180
55	20	43	76	118	166
60	19	39	69	107	152
65	17	35	62	97	137
70	15	32	56	87	123
75	13	28	50	78	110
80	12	25	45	70	98
85	11	23	40	62	88
90	10	21	36	56	79

BW	Beg.	Nov.	Int.	Adv.	Pro
90	1	5	27	68	124
100	0	7	33	78	137
110	0	10	40	87	150
120	1	14	46	96	162
130	2	17	52	105	174
140	3	21	58	114	185
150	4	25	64	122	195
160	6	28	70	130	205
170	8	32	76	138	215
180	9	36	81	146	225
190	11	39	87	153	234
200	13	43	92	160	243
210	15	47	98	167	251
220	17	50	103	174	259
230	20	54	108	181	267
240	22	57	113	187	275
250	24	61	118	193	283
260	26	64	123	199	290

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	17	51	103	169
20	2	20	58	118	193
25	2	20	60	121	198
30	2	20	60	121	198
35	2	20	60	121	198
40	2	20	60	121	198
45	2	19	57	114	188
50	2	18	53	107	176
55	2	17	49	99	163
60	2	15	45	91	149
65	1	14	41	82	134
70	1	12	37	73	121
75	1	11	33	66	108
80	1	10	29	59	96
85	1	9	26	53	86
90	1	8	24	47	78

BW	Beg.	Nov.	Int.	Adv.	Pro
110	10	29	58	97	144
120	13	33	64	105	154
130	16	37	70	113	163
140	18	41	76	120	171
150	21	46	81	127	180
160	24	50	86	133	188
170	27	54	92	140	195
180	29	57	97	146	202
190	32	61	101	152	209
200	35	65	106	158	216
210	37	68	111	163	223
220	40	72	115	169	229
230	43	75	120	174	235
240	45	79	124	179	241
250	48	82	128	184	247
260	50	85	132	189	252
270	53	88	136	193	258
280	55	92	140	198	263
290	57	95	144	203	268
300	60	98	147	207	273
310	62	101	151	211	278

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	44	78	122	172
20	24	51	90	139	196
25	25	52	92	143	202
30	25	52	92	143	202
35	25	52	92	143	202
40	25	52	92	143	202
45	23	49	87	135	191
50	22	46	82	127	180
55	20	43	76	118	166
60	19	39	69	107	152
65	17	35	62	97	137
70	15	32	56	87	123
75	13	28	50	78	110
80	12	25	45	70	98
85	11	23	40	62	88
90	10	21	36	56	79

BW	Beg.	Nov.	Int.	Adv.	Pro
90	1	5	27	68	124
100	0	7	33	78	137
110	0	10	40	87	150
120	1	14	46	96	162
130	2	17	52	105	174
140	3	21	58	114	185
150	4	25	64	122	195
160	6	28	70	130	205
170	8	32	76	138	215
180	9	36	81	146	225
190	11	39	87	153	234
200	13	43	92	160	243
210	15	47	98	167	251
220	17	50	103	174	259
230	20	54	108	181	267
240	22	57	113	187	275
250	24	61	118	193	283
260	26	64	123	199	290

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	17	51	103	169
20	2	20	58	118	193
25	2	20	60	121	198
30	2	20	60	121	198
35	2	20	60	121	198
40	2	20	60	121	198
45	2	19	57	114	188
50	2	18	53	107	176
55	2	17	49	99	163
60	2	15	45	91	149
65	1	14	41	82	134
70	1	12	37	73	121
75	1	11	33	66	108
80	1	10	29	59	96
85	1	9	26	53	86
90	1	8	24	47	78

BW	Beg.	Nov.	Int.	Adv.	Pro
110	10	29	58	97	144
120	13	33	64	105	154
130	16	37	70	113	163
140	18	41	76	120	171
150	21	46	81	127	180
160	24	50	86	133	188
170	27	54	92	140	195
180	29	57	97	146	202
190	32	61	101	152	209
200	35	65	106	158	216
210	37	68	111	163	223
220	40	72	115	169	229
230	43	75	120	174	235
240	45	79	124	179	241
250	48	82	128	184	247
260	50	85	132	189	252
270	53	88	136	193	258
280	55	92	140	198	263
290	57	95	144	203	268
300	60	98	147	207	273
310	62	101	151	211	278

Age	Beg.	Nov.	Int.	Adv.	Pro
15	21	44	78	122	172
20	24	51	90	139	196
25	25	52	92	143	202
30	25	52	92	143	202
35	25	52	92	143	202
40	25	52	92	143	202
45	23	49	87	135	191
50	22	46	82	127	180
55	20	43	76	118	166
60	19	39	69	107	152
65	17	35	62	97	137
70	15	32	56	87	123
75	13	28	50	78	110
80	12	25	45	70	98
85	11	23	40	62	88
90	10	21	36	56	79

BW	Beg.	Nov.	Int.	Adv.	Pro
90	1	5	27	68	124
100	0	7	33	78	137
110	0	10	40	87	150
120	1	14	46	96	162
130	2	17	52	105	174
140	3	21	58	114	185
150	4	25	64	122	195
160	6	28	70	130	205
170	8	32	76	138	215
180	9	36	81	146	225
190	11	39	87	153	234
200	13	43	92	160	243
210	15	47	98	167	251
220	17	50	103	174	259
230	20	54	108	181	267
240	22	57	113	187	275
250	24	61	118	193	283
260	26	64	123	199	290

Age	Beg.	Nov.	Int.	Adv.	Pro
15	2	17	51	103	169
20	2	20	58	118	193
25	2	20	60	121	198
30	2	20	60	121	198
35	2	20	60	121	198
40	2	20	60	121	198
45	2	19	57	114	188
50	2	18	53	107	176
55	2	17	49	99	163
60	2	15	45	91	149
65	1	14	41	82	134
70	1	12	37	73	121
75	1	11	33	66	108
80	1	10	29	59	96
85	1	9	26	53	86
90	1	8	24	47	78