Barbell Curl vs Barbell Reverse Wrist Curl Strength Standards
Compare your barbell curl and barbell reverse wrist curl against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Total barbell weight and a whole number from 1 to 12 reps for Barbell Curl and Total barbell load and a whole number from 1 to 12 reps for Barbell Reverse Wrist Curl. Testing: a standing barbell curl with a supinated grip, stable torso and upper arms, full controlled bottom range, and a clear top curl; Supported palms-down barbell reverse wrist curl. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Barbell Curl vs Barbell Reverse Wrist Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell curl and barbell reverse wrist curl to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell curl and barbell reverse wrist curl.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Curl / Barbell Reverse Wrist Curl, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Curl vs Barbell Reverse Wrist Curl Standards
How to read the table: The first number is Barbell Curl; the second is Barbell Reverse Wrist Curl. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 42 / 8 lb 19.1 / 3.6 kg | 63 / 14 lb 28.6 / 6.4 kg | 91 / 22 lb 41.3 / 10 kg | 119 / 32 lb 54 / 14.5 kg |
| 130 lb 59 kg | 44 / 9 lb 20 / 4.1 kg | 67 / 15 lb 30.4 / 6.8 kg | 96 / 23 lb 43.5 / 10.4 kg | 126 / 34 lb 57.2 / 15.4 kg |
| 140 lb 63.5 kg | 47 / 9 lb 21.3 / 4.1 kg | 70 / 16 lb 31.8 / 7.3 kg | 101 / 24 lb 45.8 / 10.9 kg | 132 / 36 lb 59.9 / 16.3 kg |
| 150 lb 68 kg | 49 / 9 lb 22.2 / 4.1 kg | 73 / 16 lb 33.1 / 7.3 kg | 106 / 26 lb 48.1 / 11.8 kg | 138 / 38 lb 62.6 / 17.2 kg |
| 160 lb 72.6 kg | 51 / 10 lb 23.1 / 4.5 kg | 77 / 17 lb 34.9 / 7.7 kg | 111 / 27 lb 50.3 / 12.2 kg | 144 / 39 lb 65.3 / 17.7 kg |
| 170 lb 77.1 kg | 53 / 10 lb 24 / 4.5 kg | 80 / 18 lb 36.3 / 8.2 kg | 115 / 28 lb 52.2 / 12.7 kg | 150 / 41 lb 68 / 18.6 kg |
| 180 lb 81.6 kg | 55 / 11 lb 24.9 / 5 kg | 83 / 18 lb 37.6 / 8.2 kg | 120 / 29 lb 54.4 / 13.2 kg | 156 / 42 lb 70.8 / 19.1 kg |
| 190 lb 86.2 kg | 57 / 11 lb 25.9 / 5 kg | 86 / 19 lb 39 / 8.6 kg | 124 / 30 lb 56.2 / 13.6 kg | 162 / 44 lb 73.5 / 20 kg |
| 200 lb 90.7 kg | 59 / 11 lb 26.8 / 5 kg | 89 / 20 lb 40.4 / 9.1 kg | 128 / 31 lb 58.1 / 14.1 kg | 168 / 46 lb 76.2 / 20.9 kg |
| 210 lb 95.3 kg | 61 / 12 lb 27.7 / 5.4 kg | 92 / 20 lb 41.7 / 9.1 kg | 133 / 32 lb 60.3 / 14.5 kg | 173 / 47 lb 78.5 / 21.3 kg |
| 220 lb 99.8 kg | 63 / 12 lb 28.6 / 5.4 kg | 95 / 21 lb 43.1 / 9.5 kg | 137 / 33 lb 62.1 / 15 kg | 179 / 49 lb 81.2 / 22.2 kg |
| 230 lb 104.3 kg | 65 / 12 lb 29.5 / 5.4 kg | 98 / 22 lb 44.5 / 10 kg | 141 / 34 lb 64 / 15.4 kg | 184 / 50 lb 83.5 / 22.7 kg |
| 240 lb 108.9 kg | 67 / 13 lb 30.4 / 5.9 kg | 100 / 22 lb 45.4 / 10 kg | 145 / 35 lb 65.8 / 15.9 kg | 189 / 51 lb 85.7 / 23.1 kg |
| 250 lb 113.4 kg | 68 / 13 lb 30.8 / 5.9 kg | 103 / 23 lb 46.7 / 10.4 kg | 149 / 36 lb 67.6 / 16.3 kg | 195 / 53 lb 88.5 / 24 kg |
| 260 lb 117.9 kg | 70 / 14 lb 31.8 / 6.4 kg | 106 / 23 lb 48.1 / 10.4 kg | 153 / 37 lb 69.4 / 16.8 kg | 200 / 54 lb 90.7 / 24.5 kg |
| 270 lb 122.5 kg | 72 / 14 lb 32.7 / 6.4 kg | 109 / 24 lb 49.4 / 10.9 kg | 157 / 38 lb 71.2 / 17.2 kg | 205 / 56 lb 93 / 25.4 kg |
| 280 lb 127 kg | 74 / 14 lb 33.6 / 6.4 kg | 111 / 25 lb 50.3 / 11.3 kg | 161 / 39 lb 73 / 17.7 kg | 210 / 57 lb 95.3 / 25.9 kg |
| 290 lb 131.5 kg | 76 / 15 lb 34.5 / 6.8 kg | 114 / 25 lb 51.7 / 11.3 kg | 164 / 40 lb 74.4 / 18.1 kg | 215 / 58 lb 97.5 / 26.3 kg |
| 300 lb 136.1 kg | 77 / 15 lb 34.9 / 6.8 kg | 117 / 26 lb 53.1 / 11.8 kg | 168 / 41 lb 76.2 / 18.6 kg | 220 / 60 lb 99.8 / 27.2 kg |
Women’s Barbell Curl vs Barbell Reverse Wrist Curl Standards
How to read the table: The first number is Barbell Curl; the second is Barbell Reverse Wrist Curl. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 23 / 5 lb 10.4 / 2.3 kg | 40 / 8 lb 18.1 / 3.6 kg | 57 / 13 lb 25.9 / 5.9 kg | 80 / 18 lb 36.3 / 8.2 kg |
| 110 lb 49.9 kg | 24 / 5 lb 10.9 / 2.3 kg | 43 / 9 lb 19.5 / 4.1 kg | 61 / 14 lb 27.7 / 6.4 kg | 85 / 20 lb 38.6 / 9.1 kg |
| 120 lb 54.4 kg | 26 / 5 lb 11.8 / 2.3 kg | 46 / 9 lb 20.9 / 4.1 kg | 65 / 15 lb 29.5 / 6.8 kg | 90 / 21 lb 40.8 / 9.5 kg |
| 130 lb 59 kg | 27 / 5 lb 12.2 / 2.3 kg | 48 / 10 lb 21.8 / 4.5 kg | 68 / 15 lb 30.8 / 6.8 kg | 95 / 22 lb 43.1 / 10 kg |
| 140 lb 63.5 kg | 29 / 6 lb 13.2 / 2.7 kg | 51 / 11 lb 23.1 / 5 kg | 72 / 16 lb 32.7 / 7.3 kg | 100 / 23 lb 45.4 / 10.4 kg |
| 150 lb 68 kg | 30 / 6 lb 13.6 / 2.7 kg | 53 / 11 lb 24 / 5 kg | 75 / 17 lb 34 / 7.7 kg | 105 / 24 lb 47.6 / 10.9 kg |
| 160 lb 72.6 kg | 31 / 6 lb 14.1 / 2.7 kg | 55 / 11 lb 24.9 / 5 kg | 78 / 18 lb 35.4 / 8.2 kg | 110 / 25 lb 49.9 / 11.3 kg |
| 170 lb 77.1 kg | 33 / 7 lb 15 / 3.2 kg | 58 / 12 lb 26.3 / 5.4 kg | 82 / 18 lb 37.2 / 8.2 kg | 114 / 26 lb 51.7 / 11.8 kg |
| 180 lb 81.6 kg | 34 / 7 lb 15.4 / 3.2 kg | 60 / 12 lb 27.2 / 5.4 kg | 85 / 19 lb 38.6 / 8.6 kg | 119 / 27 lb 54 / 12.2 kg |
| 190 lb 86.2 kg | 35 / 7 lb 15.9 / 3.2 kg | 62 / 13 lb 28.1 / 5.9 kg | 88 / 20 lb 39.9 / 9.1 kg | 123 / 28 lb 55.8 / 12.7 kg |
| 200 lb 90.7 kg | 36 / 7 lb 16.3 / 3.2 kg | 64 / 13 lb 29 / 5.9 kg | 91 / 21 lb 41.3 / 9.5 kg | 127 / 29 lb 57.6 / 13.2 kg |
| 210 lb 95.3 kg | 38 / 8 lb 17.2 / 3.6 kg | 66 / 14 lb 29.9 / 6.4 kg | 94 / 21 lb 42.6 / 9.5 kg | 131 / 30 lb 59.4 / 13.6 kg |
| 220 lb 99.8 kg | 39 / 8 lb 17.7 / 3.6 kg | 68 / 14 lb 30.8 / 6.4 kg | 97 / 22 lb 44 / 10 kg | 136 / 31 lb 61.7 / 14.1 kg |
| 230 lb 104.3 kg | 40 / 8 lb 18.1 / 3.6 kg | 70 / 15 lb 31.8 / 6.8 kg | 100 / 23 lb 45.4 / 10.4 kg | 140 / 32 lb 63.5 / 14.5 kg |
| 240 lb 108.9 kg | 41 / 8 lb 18.6 / 3.6 kg | 73 / 15 lb 33.1 / 6.8 kg | 103 / 23 lb 46.7 / 10.4 kg | 144 / 33 lb 65.3 / 15 kg |
How Your Barbell Curl vs Barbell Reverse Wrist Curl Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell curl strength level
The standards use the sex-specific strict barbell curl thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to curl more total barbell weight without requiring strength to increase pound for pound.
3. Find the barbell reverse wrist curl strength level
The standards use the sex-specific thresholds from the individual Barbell Reverse Wrist Curl tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell curl | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell reverse wrist curl | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Curl and Barbell Reverse Wrist Curl Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell reverse wrist curl standard is higher; below zero means the barbell curl standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
39.5 → 72.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell reverse wrist curl standard minus the barbell curl standard. A plus sign means the barbell reverse wrist curl standard is higher. A minus sign means the barbell curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −34 lb −15.5 kg | −49 lb −22.2 kg | −69 lb −31.3 kg | −87 lb −39.5 kg |
| 130 lb 59 kg | −35 lb −15.9 kg | −52 lb −23.6 kg | −73 lb −33.1 kg | −92 lb −41.8 kg |
| 140 lb 63.5 kg | −38 lb −17.2 kg | −54 lb −24.5 kg | −77 lb −34.9 kg | −96 lb −43.6 kg |
| 150 lb 68 kg | −40 lb −18.1 kg | −57 lb −25.8 kg | −80 lb −36.3 kg | −100 lb −45.4 kg |
| 160 lb 72.6 kg | −41 lb −18.6 kg | −60 lb −27.2 kg | −84 lb −38.1 kg | −105 lb −47.6 kg |
| 170 lb 77.1 kg | −43 lb −19.5 kg | −62 lb −28.1 kg | −87 lb −39.5 kg | −109 lb −49.4 kg |
| 180 lb 81.6 kg | −44 lb −19.9 kg | −65 lb −29.4 kg | −91 lb −41.2 kg | −114 lb −51.7 kg |
| 190 lb 86.2 kg | −46 lb −20.9 kg | −67 lb −30.4 kg | −94 lb −42.6 kg | −118 lb −53.5 kg |
| 200 lb 90.7 kg | −48 lb −21.8 kg | −69 lb −31.3 kg | −97 lb −44 kg | −122 lb −55.3 kg |
| 210 lb 95.3 kg | −49 lb −22.3 kg | −72 lb −32.6 kg | −101 lb −45.8 kg | −126 lb −57.2 kg |
| 220 lb 99.8 kg | −51 lb −23.2 kg | −74 lb −33.6 kg | −104 lb −47.1 kg | −130 lb −59 kg |
| 230 lb 104.3 kg | −53 lb −24.1 kg | −76 lb −34.5 kg | −107 lb −48.6 kg | −134 lb −60.8 kg |
| 240 lb 108.9 kg | −54 lb −24.5 kg | −78 lb −35.4 kg | −110 lb −49.9 kg | −138 lb −62.6 kg |
| 250 lb 113.4 kg | −55 lb −24.9 kg | −80 lb −36.3 kg | −113 lb −51.3 kg | −142 lb −64.5 kg |
| 260 lb 117.9 kg | −56 lb −25.4 kg | −83 lb −37.7 kg | −116 lb −52.6 kg | −146 lb −66.2 kg |
| 270 lb 122.5 kg | −58 lb −26.3 kg | −85 lb −38.5 kg | −119 lb −54 kg | −149 lb −67.6 kg |
| 280 lb 127 kg | −60 lb −27.2 kg | −86 lb −39 kg | −122 lb −55.3 kg | −153 lb −69.4 kg |
| 290 lb 131.5 kg | −61 lb −27.7 kg | −89 lb −40.4 kg | −124 lb −56.3 kg | −157 lb −71.2 kg |
| 300 lb 136.1 kg | −62 lb −28.1 kg | −91 lb −41.3 kg | −127 lb −57.6 kg | −160 lb −72.6 kg |
How Women’s Barbell Curl and Barbell Reverse Wrist Curl Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
28.1 → 50.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell reverse wrist curl standard minus the barbell curl standard. A plus sign means the barbell reverse wrist curl standard is higher. A minus sign means the barbell curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −18 lb −8.1 kg | −32 lb −14.5 kg | −44 lb −20 kg | −62 lb −28.1 kg |
| 110 lb 49.9 kg | −19 lb −8.6 kg | −34 lb −15.4 kg | −47 lb −21.3 kg | −65 lb −29.5 kg |
| 120 lb 54.4 kg | −21 lb −9.5 kg | −37 lb −16.8 kg | −50 lb −22.7 kg | −69 lb −31.3 kg |
| 130 lb 59 kg | −22 lb −9.9 kg | −38 lb −17.3 kg | −53 lb −24 kg | −73 lb −33.1 kg |
| 140 lb 63.5 kg | −23 lb −10.5 kg | −40 lb −18.1 kg | −56 lb −25.4 kg | −77 lb −35 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −42 lb −19 kg | −58 lb −26.3 kg | −81 lb −36.7 kg |
| 160 lb 72.6 kg | −25 lb −11.4 kg | −44 lb −19.9 kg | −60 lb −27.2 kg | −85 lb −38.6 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −46 lb −20.9 kg | −64 lb −29 kg | −88 lb −39.9 kg |
| 180 lb 81.6 kg | −27 lb −12.2 kg | −48 lb −21.8 kg | −66 lb −30 kg | −92 lb −41.8 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −49 lb −22.2 kg | −68 lb −30.8 kg | −95 lb −43.1 kg |
| 200 lb 90.7 kg | −29 lb −13.1 kg | −51 lb −23.1 kg | −70 lb −31.8 kg | −98 lb −44.4 kg |
| 210 lb 95.3 kg | −30 lb −13.6 kg | −52 lb −23.5 kg | −73 lb −33.1 kg | −101 lb −45.8 kg |
| 220 lb 99.8 kg | −31 lb −14.1 kg | −54 lb −24.4 kg | −75 lb −34 kg | −105 lb −47.6 kg |
| 230 lb 104.3 kg | −32 lb −14.5 kg | −55 lb −25 kg | −77 lb −35 kg | −108 lb −49 kg |
| 240 lb 108.9 kg | −33 lb −15 kg | −58 lb −26.3 kg | −80 lb −36.3 kg | −111 lb −50.3 kg |
Barbell Curl and Barbell Reverse Wrist Curl Exercises Used by This Calculator
This calculator uses a strict standing barbell curl and a strict barbell reverse wrist curl test. Use strict canonical Barbell Curl and Barbell Reverse Wrist Curl tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use total barbell load without body English
Enter the bar plus all plates. Keep the torso and upper arms stable, curl with a supinated grip to a clear controlled top, and lower through the same full range. Do not enter per-side plates, cheat curls, EZ-bar or reverse curls, preacher curls, partial reps, hip-driven reps, torso-swing reps, or shoulder-heave reps.
Use the canonical Barbell Reverse Wrist Curl setup and load convention
Supported palms-down barbell reverse wrist curl Total straight-bar load counts Forearms stay planted Wrists move through extension range Start from controlled flexed-wrist bottom Curl to clear extended-wrist top Use controlled eccentric No elbow curling or forearm lift No grip rolls or finger rolls No straps, machines, cables, or dumbbells Keep setup and range consistent
Enter one recent Barbell Curl result and one recent Barbell Reverse Wrist Curl result
Use each exercise’s canonical input: Total barbell weight and a whole number from 1 to 12 reps for Barbell Curl and Total barbell load and a whole number from 1 to 12 reps for Barbell Reverse Wrist Curl.
Related Tools
- Barbell Curl (Strict) — View the individual Barbell Curl standards and next strength-level target.
- Barbell Reverse Wrist Curl — View the individual Barbell Reverse Wrist Curl standards and next strength-level target.
- Reverse Barbell Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Hammer Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Biceps Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Weighted Chin-Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.