Strict Curl

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Bicep
Secondary Muscles	None
Stabilizer Muscles	Deltoids, Rectus Abdominis, Abdominal External Oblique
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Bicep

Secondary Muscles

None

Stabilizer Muscles

Deltoids, Rectus Abdominis, Abdominal External Oblique

Grip Muscles

Forearm Flexors

Strict Curl Average Weight [1RM]

Level
Beg.	24 kg (52 lb)	7 kg (14 lb)
Nov.	35 kg (78 lb)	14 kg (30 lb)
Int.	50 kg (111 lb)	24 kg (54 lb)
Adv.	68 kg (149 lb)	38 kg (84 lb)
Pro	87 kg (191 lb)	54 kg (118 lb)

Level

Beg.

24 kg
(52 lb)

7 kg
(14 lb)

Nov.

35 kg
(78 lb)

14 kg
(30 lb)

Int.

50 kg
(111 lb)

24 kg
(54 lb)

Adv.

68 kg
(149 lb)

38 kg
(84 lb)

Pro

87 kg
(191 lb)

54 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.

Strict Curl Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	30	48	71	98	129
120	35	53	78	106	138
130	39	59	84	114	146
140	43	64	90	121	154
150	47	69	96	128	162
160	51	74	102	134	169
170	55	78	107	141	177
180	59	83	113	147	183
190	63	87	118	153	190
200	66	92	123	158	196
210	70	96	128	164	202
220	74	100	132	169	208
230	77	104	137	174	214
240	80	108	141	179	220
250	84	112	146	184	225
260	87	116	150	189	230
270	90	119	154	194	236
280	93	123	158	198	241
290	96	126	162	203	245
300	99	130	166	207	250
310	102	133	170	211	255

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	45	67	94	127	162
20	51	76	108	145	186
25	52	78	111	149	191
30	52	78	111	149	191
35	52	78	111	149	191
40	52	78	111	149	191
45	50	74	105	141	181
50	47	70	99	133	170
55	43	64	91	123	157
60	39	59	83	112	143
65	36	53	75	101	130
70	32	48	67	91	116
75	29	43	60	81	104
80	26	38	54	73	93
85	23	34	48	65	83
90	21	31	44	59	75

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	19	38	62	92
100	9	22	41	67	97
110	10	24	44	71	102
120	12	26	47	75	106
130	13	29	50	78	111
140	15	31	53	82	115
150	16	33	56	85	119
160	18	35	58	88	122
170	19	36	61	91	126
180	20	38	63	94	129
190	22	40	65	97	132
200	23	42	67	99	135
210	24	43	69	102	138
220	25	45	72	104	141
230	26	46	73	107	144
240	28	48	75	109	147
250	29	49	77	111	149
260	30	51	79	113	152

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	26	46	71	101
20	14	30	52	81	115
25	14	30	54	84	118
30	14	30	54	84	118
35	14	30	54	84	118
40	14	30	54	84	118
45	14	29	51	79	112
50	13	27	48	74	105
55	12	25	44	69	97
60	11	23	40	63	89
65	10	21	36	57	80
70	9	19	33	51	72
75	8	17	29	46	64
80	7	15	26	41	58
85	6	13	23	37	52
90	6	12	21	33	47

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

世界記録

Last Updated: August 20, 2014

Men's Strict Barbell Curl

113 kg (249.1 lb)

Denis Cyplenkov

Muscles Activated

Strict Curl Average Weight [1RM]

Strict 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

世界記録

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	30	48	71	98	129
120	35	53	78	106	138
130	39	59	84	114	146
140	43	64	90	121	154
150	47	69	96	128	162
160	51	74	102	134	169
170	55	78	107	141	177
180	59	83	113	147	183
190	63	87	118	153	190
200	66	92	123	158	196
210	70	96	128	164	202
220	74	100	132	169	208
230	77	104	137	174	214
240	80	108	141	179	220
250	84	112	146	184	225
260	87	116	150	189	230
270	90	119	154	194	236
280	93	123	158	198	241
290	96	126	162	203	245
300	99	130	166	207	250
310	102	133	170	211	255

Age	Beg.	Nov.	Int.	Adv.	Pro
15	45	67	94	127	162
20	51	76	108	145	186
25	52	78	111	149	191
30	52	78	111	149	191
35	52	78	111	149	191
40	52	78	111	149	191
45	50	74	105	141	181
50	47	70	99	133	170
55	43	64	91	123	157
60	39	59	83	112	143
65	36	53	75	101	130
70	32	48	67	91	116
75	29	43	60	81	104
80	26	38	54	73	93
85	23	34	48	65	83
90	21	31	44	59	75

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	19	38	62	92
100	9	22	41	67	97
110	10	24	44	71	102
120	12	26	47	75	106
130	13	29	50	78	111
140	15	31	53	82	115
150	16	33	56	85	119
160	18	35	58	88	122
170	19	36	61	91	126
180	20	38	63	94	129
190	22	40	65	97	132
200	23	42	67	99	135
210	24	43	69	102	138
220	25	45	72	104	141
230	26	46	73	107	144
240	28	48	75	109	147
250	29	49	77	111	149
260	30	51	79	113	152

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	26	46	71	101
20	14	30	52	81	115
25	14	30	54	84	118
30	14	30	54	84	118
35	14	30	54	84	118
40	14	30	54	84	118
45	14	29	51	79	112
50	13	27	48	74	105
55	12	25	44	69	97
60	11	23	40	63	89
65	10	21	36	57	80
70	9	19	33	51	72
75	8	17	29	46	64
80	7	15	26	41	58
85	6	13	23	37	52
90	6	12	21	33	47

BW	Beg.	Nov.	Int.	Adv.	Pro
110	30	48	71	98	129
120	35	53	78	106	138
130	39	59	84	114	146
140	43	64	90	121	154
150	47	69	96	128	162
160	51	74	102	134	169
170	55	78	107	141	177
180	59	83	113	147	183
190	63	87	118	153	190
200	66	92	123	158	196
210	70	96	128	164	202
220	74	100	132	169	208
230	77	104	137	174	214
240	80	108	141	179	220
250	84	112	146	184	225
260	87	116	150	189	230
270	90	119	154	194	236
280	93	123	158	198	241
290	96	126	162	203	245
300	99	130	166	207	250
310	102	133	170	211	255

Age	Beg.	Nov.	Int.	Adv.	Pro
15	45	67	94	127	162
20	51	76	108	145	186
25	52	78	111	149	191
30	52	78	111	149	191
35	52	78	111	149	191
40	52	78	111	149	191
45	50	74	105	141	181
50	47	70	99	133	170
55	43	64	91	123	157
60	39	59	83	112	143
65	36	53	75	101	130
70	32	48	67	91	116
75	29	43	60	81	104
80	26	38	54	73	93
85	23	34	48	65	83
90	21	31	44	59	75

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	19	38	62	92
100	9	22	41	67	97
110	10	24	44	71	102
120	12	26	47	75	106
130	13	29	50	78	111
140	15	31	53	82	115
150	16	33	56	85	119
160	18	35	58	88	122
170	19	36	61	91	126
180	20	38	63	94	129
190	22	40	65	97	132
200	23	42	67	99	135
210	24	43	69	102	138
220	25	45	72	104	141
230	26	46	73	107	144
240	28	48	75	109	147
250	29	49	77	111	149
260	30	51	79	113	152

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	26	46	71	101
20	14	30	52	81	115
25	14	30	54	84	118
30	14	30	54	84	118
35	14	30	54	84	118
40	14	30	54	84	118
45	14	29	51	79	112
50	13	27	48	74	105
55	12	25	44	69	97
60	11	23	40	63	89
65	10	21	36	57	80
70	9	19	33	51	72
75	8	17	29	46	64
80	7	15	26	41	58
85	6	13	23	37	52
90	6	12	21	33	47

BW	Beg.	Nov.	Int.	Adv.	Pro
110	30	48	71	98	129
120	35	53	78	106	138
130	39	59	84	114	146
140	43	64	90	121	154
150	47	69	96	128	162
160	51	74	102	134	169
170	55	78	107	141	177
180	59	83	113	147	183
190	63	87	118	153	190
200	66	92	123	158	196
210	70	96	128	164	202
220	74	100	132	169	208
230	77	104	137	174	214
240	80	108	141	179	220
250	84	112	146	184	225
260	87	116	150	189	230
270	90	119	154	194	236
280	93	123	158	198	241
290	96	126	162	203	245
300	99	130	166	207	250
310	102	133	170	211	255

Age	Beg.	Nov.	Int.	Adv.	Pro
15	45	67	94	127	162
20	51	76	108	145	186
25	52	78	111	149	191
30	52	78	111	149	191
35	52	78	111	149	191
40	52	78	111	149	191
45	50	74	105	141	181
50	47	70	99	133	170
55	43	64	91	123	157
60	39	59	83	112	143
65	36	53	75	101	130
70	32	48	67	91	116
75	29	43	60	81	104
80	26	38	54	73	93
85	23	34	48	65	83
90	21	31	44	59	75

BW	Beg.	Nov.	Int.	Adv.	Pro
90	7	19	38	62	92
100	9	22	41	67	97
110	10	24	44	71	102
120	12	26	47	75	106
130	13	29	50	78	111
140	15	31	53	82	115
150	16	33	56	85	119
160	18	35	58	88	122
170	19	36	61	91	126
180	20	38	63	94	129
190	22	40	65	97	132
200	23	42	67	99	135
210	24	43	69	102	138
220	25	45	72	104	141
230	26	46	73	107	144
240	28	48	75	109	147
250	29	49	77	111	149
260	30	51	79	113	152

Age	Beg.	Nov.	Int.	Adv.	Pro
15	12	26	46	71	101
20	14	30	52	81	115
25	14	30	54	84	118
30	14	30	54	84	118
35	14	30	54	84	118
40	14	30	54	84	118
45	14	29	51	79	112
50	13	27	48	74	105
55	12	25	44	69	97
60	11	23	40	63	89
65	10	21	36	57	80
70	9	19	33	51	72
75	8	17	29	46	64
80	7	15	26	41	58
85	6	13	23	37	52
90	6	12	21	33	47