Strict Curl

Activated Muscles

Muscle Group	Muscles
Primary muscles	Biceps (Bicep Brachii)
Secondary muscles	Forearms (Brachialis)
Stabilizer muscles	Shoulders (Deltoids), Core
Grip muscles	Forearms

Muscle Group

Muscles

Primary muscles

Biceps (Bicep Brachii)

Secondary muscles

Forearms (Brachialis)

Stabilizer muscles

Shoulders (Deltoids), Core

Grip muscles

Forearms

Strict Curl Average

Level
	24 kg (52 lbs)	7 kg (14 lbs)
	35 kg (78 lbs)	14 kg (30 lbs)
	50 kg (111 lbs)	24 kg (54 lbs)
	68 kg (149 lbs)	38 kg (84 lbs)
	87 kg (191 lbs)	54 kg (118 lbs)

Level

24 kg
(52 lbs)

7 kg
(14 lbs)

35 kg
(78 lbs)

14 kg
(30 lbs)

50 kg
(111 lbs)

24 kg
(54 lbs)

68 kg
(149 lbs)

38 kg
(84 lbs)

87 kg
(191 lbs)

54 kg
(118 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Strict Curl Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	14	22	32	45	59
55	16	25	36	49	63
60	18	27	39	52	67
65	20	30	42	56	71
70	22	32	45	59	75
75	24	35	48	62	79
80	26	37	50	66	82
85	28	39	53	69	85
90	30	41	55	71	89
95	32	43	58	74	92
100	33	45	60	77	95
105	35	47	62	79	98
110	37	49	65	82	100
115	38	51	67	84	103
120	40	53	69	87	106
125	42	55	71	89	108
130	43	57	73	91	111
135	45	58	75	93	113
140	46	60	77	96	115

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	20	30	43	58	74
20	23	35	49	66	84
25	24	35	50	68	87
30	24	35	50	68	87
35	24	35	50	68	87
40	24	35	50	68	87
45	23	34	48	64	82
50	21	32	45	60	77
55	20	29	41	56	71
60	18	27	38	51	65
65	16	24	34	46	59
70	14	22	31	41	53
75	13	19	27	37	47
80	12	17	24	33	42
85	10	15	22	30	38
90	9	14	20	27	34

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	6	12	22	34	48
60	6	13	23	36	51
65	7	14	24	38	53
70	8	15	26	39	55
75	8	16	27	41	56
80	9	17	28	42	58
85	10	18	29	44	60
90	10	19	30	45	61
95	11	20	31	46	63
100	12	20	32	47	64
105	12	21	33	49	65
110	13	22	34	50	67
115	13	23	35	51	68
120	14	23	36	52	69

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	6	12	21	32	46
20	6	13	24	37	52
25	7	14	24	38	54
30	7	14	24	38	54
35	7	14	24	38	54
40	7	14	24	38	54
45	6	13	23	36	51
50	6	12	22	34	48
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	17	26	36
70	4	8	15	23	33
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	17	23
90	3	5	10	15	21

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

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.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

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.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 20-30 calories
Moderate	🔥 30-45 calories
Vigorous	🔥 45-60 calories
High-Intensity	🔥 60-80 calories

Intensity

Calories Burned

Light

🔥 20-30 calories

Moderate

🔥 30-45 calories

Vigorous

🔥 45-60 calories

High-Intensity

🔥 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:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

World Records

Last Updated: August 20, 2014

Men's Strict Barbell Curl

113 kg (249.1 lb)

Denis Cyplenkov

Activated Muscles

Strict Curl Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Strict Curl Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

World Records

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	14	22	32	45	59
55	16	25	36	49	63
60	18	27	39	52	67
65	20	30	42	56	71
70	22	32	45	59	75
75	24	35	48	62	79
80	26	37	50	66	82
85	28	39	53	69	85
90	30	41	55	71	89
95	32	43	58	74	92
100	33	45	60	77	95
105	35	47	62	79	98
110	37	49	65	82	100
115	38	51	67	84	103
120	40	53	69	87	106
125	42	55	71	89	108
130	43	57	73	91	111
135	45	58	75	93	113
140	46	60	77	96	115

Age
15	20	30	43	58	74
20	23	35	49	66	84
25	24	35	50	68	87
30	24	35	50	68	87
35	24	35	50	68	87
40	24	35	50	68	87
45	23	34	48	64	82
50	21	32	45	60	77
55	20	29	41	56	71
60	18	27	38	51	65
65	16	24	34	46	59
70	14	22	31	41	53
75	13	19	27	37	47
80	12	17	24	33	42
85	10	15	22	30	38
90	9	14	20	27	34

BW
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	6	12	22	34	48
60	6	13	23	36	51
65	7	14	24	38	53
70	8	15	26	39	55
75	8	16	27	41	56
80	9	17	28	42	58
85	10	18	29	44	60
90	10	19	30	45	61
95	11	20	31	46	63
100	12	20	32	47	64
105	12	21	33	49	65
110	13	22	34	50	67
115	13	23	35	51	68
120	14	23	36	52	69

Age
15	6	12	21	32	46
20	6	13	24	37	52
25	7	14	24	38	54
30	7	14	24	38	54
35	7	14	24	38	54
40	7	14	24	38	54
45	6	13	23	36	51
50	6	12	22	34	48
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	17	26	36
70	4	8	15	23	33
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	17	23
90	3	5	10	15	21

BW
50	14	22	32	45	59
55	16	25	36	49	63
60	18	27	39	52	67
65	20	30	42	56	71
70	22	32	45	59	75
75	24	35	48	62	79
80	26	37	50	66	82
85	28	39	53	69	85
90	30	41	55	71	89
95	32	43	58	74	92
100	33	45	60	77	95
105	35	47	62	79	98
110	37	49	65	82	100
115	38	51	67	84	103
120	40	53	69	87	106
125	42	55	71	89	108
130	43	57	73	91	111
135	45	58	75	93	113
140	46	60	77	96	115

Age
15	20	30	43	58	74
20	23	35	49	66	84
25	24	35	50	68	87
30	24	35	50	68	87
35	24	35	50	68	87
40	24	35	50	68	87
45	23	34	48	64	82
50	21	32	45	60	77
55	20	29	41	56	71
60	18	27	38	51	65
65	16	24	34	46	59
70	14	22	31	41	53
75	13	19	27	37	47
80	12	17	24	33	42
85	10	15	22	30	38
90	9	14	20	27	34

BW
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	6	12	22	34	48
60	6	13	23	36	51
65	7	14	24	38	53
70	8	15	26	39	55
75	8	16	27	41	56
80	9	17	28	42	58
85	10	18	29	44	60
90	10	19	30	45	61
95	11	20	31	46	63
100	12	20	32	47	64
105	12	21	33	49	65
110	13	22	34	50	67
115	13	23	35	51	68
120	14	23	36	52	69

Age
15	6	12	21	32	46
20	6	13	24	37	52
25	7	14	24	38	54
30	7	14	24	38	54
35	7	14	24	38	54
40	7	14	24	38	54
45	6	13	23	36	51
50	6	12	22	34	48
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	17	26	36
70	4	8	15	23	33
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	17	23
90	3	5	10	15	21

BW
50	14	22	32	45	59
55	16	25	36	49	63
60	18	27	39	52	67
65	20	30	42	56	71
70	22	32	45	59	75
75	24	35	48	62	79
80	26	37	50	66	82
85	28	39	53	69	85
90	30	41	55	71	89
95	32	43	58	74	92
100	33	45	60	77	95
105	35	47	62	79	98
110	37	49	65	82	100
115	38	51	67	84	103
120	40	53	69	87	106
125	42	55	71	89	108
130	43	57	73	91	111
135	45	58	75	93	113
140	46	60	77	96	115

Age
15	20	30	43	58	74
20	23	35	49	66	84
25	24	35	50	68	87
30	24	35	50	68	87
35	24	35	50	68	87
40	24	35	50	68	87
45	23	34	48	64	82
50	21	32	45	60	77
55	20	29	41	56	71
60	18	27	38	51	65
65	16	24	34	46	59
70	14	22	31	41	53
75	13	19	27	37	47
80	12	17	24	33	42
85	10	15	22	30	38
90	9	14	20	27	34

BW
40	3	9	17	28	41
45	4	10	19	30	44
50	5	11	20	32	46
55	6	12	22	34	48
60	6	13	23	36	51
65	7	14	24	38	53
70	8	15	26	39	55
75	8	16	27	41	56
80	9	17	28	42	58
85	10	18	29	44	60
90	10	19	30	45	61
95	11	20	31	46	63
100	12	20	32	47	64
105	12	21	33	49	65
110	13	22	34	50	67
115	13	23	35	51	68
120	14	23	36	52	69

Age
15	6	12	21	32	46
20	6	13	24	37	52
25	7	14	24	38	54
30	7	14	24	38	54
35	7	14	24	38	54
40	7	14	24	38	54
45	6	13	23	36	51
50	6	12	22	34	48
55	5	11	20	31	44
60	5	10	18	28	40
65	4	9	17	26	36
70	4	8	15	23	33
75	4	8	13	21	29
80	3	7	12	18	26
85	3	6	11	17	23
90	3	5	10	15	21