Barbell Wrist Curl vs Reverse Barbell Curl Strength Standards
Compare your barbell wrist curl and reverse barbell 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 load and a whole number from 1 to 12 reps for Barbell Wrist Curl and Total straight-bar load and a whole number from 1 to 12 reps for Reverse Barbell Curl. Testing: Supported bilateral palms-up barbell wrist curl; a strict pronated-grip straight-bar curl from near-full elbow extension to a clear top position with stable wrists and torso. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Barbell Wrist Curl vs Reverse Barbell Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell wrist curl and reverse barbell 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 wrist curl and reverse barbell 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 Wrist Curl / Reverse Barbell 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 Wrist Curl vs Reverse Barbell Curl Standards
How to read the table: The first number is Barbell Wrist Curl; the second is Reverse Barbell 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 | 17 / 28 lb 7.7 / 12.7 kg | 28 / 45 lb 12.7 / 20.4 kg | 43 / 66 lb 19.5 / 29.9 kg | 60 / 87 lb 27.2 / 39.5 kg |
| 130 lb 59 kg | 18 / 30 lb 8.2 / 13.6 kg | 30 / 47 lb 13.6 / 21.3 kg | 46 / 69 lb 20.9 / 31.3 kg | 64 / 92 lb 29 / 41.7 kg |
| 140 lb 63.5 kg | 19 / 31 lb 8.6 / 14.1 kg | 31 / 50 lb 14.1 / 22.7 kg | 48 / 73 lb 21.8 / 33.1 kg | 67 / 96 lb 30.4 / 43.5 kg |
| 150 lb 68 kg | 20 / 32 lb 9.1 / 14.5 kg | 32 / 52 lb 14.5 / 23.6 kg | 50 / 76 lb 22.7 / 34.5 kg | 70 / 101 lb 31.8 / 45.8 kg |
| 160 lb 72.6 kg | 21 / 34 lb 9.5 / 15.4 kg | 34 / 54 lb 15.4 / 24.5 kg | 53 / 79 lb 24 / 35.8 kg | 73 / 105 lb 33.1 / 47.6 kg |
| 170 lb 77.1 kg | 21 / 35 lb 9.5 / 15.9 kg | 35 / 57 lb 15.9 / 25.9 kg | 55 / 83 lb 24.9 / 37.6 kg | 76 / 110 lb 34.5 / 49.9 kg |
| 180 lb 81.6 kg | 22 / 37 lb 10 / 16.8 kg | 37 / 59 lb 16.8 / 26.8 kg | 57 / 86 lb 25.9 / 39 kg | 79 / 114 lb 35.8 / 51.7 kg |
| 190 lb 86.2 kg | 23 / 38 lb 10.4 / 17.2 kg | 38 / 61 lb 17.2 / 27.7 kg | 59 / 89 lb 26.8 / 40.4 kg | 82 / 118 lb 37.2 / 53.5 kg |
| 200 lb 90.7 kg | 24 / 39 lb 10.9 / 17.7 kg | 39 / 63 lb 17.7 / 28.6 kg | 61 / 92 lb 27.7 / 41.7 kg | 85 / 122 lb 38.6 / 55.3 kg |
| 210 lb 95.3 kg | 25 / 41 lb 11.3 / 18.6 kg | 41 / 65 lb 18.6 / 29.5 kg | 63 / 95 lb 28.6 / 43.1 kg | 88 / 126 lb 39.9 / 57.2 kg |
| 220 lb 99.8 kg | 25 / 42 lb 11.3 / 19.1 kg | 42 / 67 lb 19.1 / 30.4 kg | 65 / 98 lb 29.5 / 44.5 kg | 90 / 130 lb 40.8 / 59 kg |
| 230 lb 104.3 kg | 26 / 43 lb 11.8 / 19.5 kg | 43 / 69 lb 19.5 / 31.3 kg | 67 / 101 lb 30.4 / 45.8 kg | 93 / 134 lb 42.2 / 60.8 kg |
| 240 lb 108.9 kg | 27 / 44 lb 12.2 / 20 kg | 44 / 71 lb 20 / 32.2 kg | 69 / 104 lb 31.3 / 47.2 kg | 96 / 138 lb 43.5 / 62.6 kg |
| 250 lb 113.4 kg | 28 / 46 lb 12.7 / 20.9 kg | 46 / 73 lb 20.9 / 33.1 kg | 71 / 107 lb 32.2 / 48.5 kg | 98 / 142 lb 44.5 / 64.4 kg |
| 260 lb 117.9 kg | 28 / 47 lb 12.7 / 21.3 kg | 47 / 75 lb 21.3 / 34 kg | 73 / 110 lb 33.1 / 49.9 kg | 101 / 145 lb 45.8 / 65.8 kg |
| 270 lb 122.5 kg | 29 / 48 lb 13.2 / 21.8 kg | 48 / 77 lb 21.8 / 34.9 kg | 75 / 112 lb 34 / 50.8 kg | 104 / 149 lb 47.2 / 67.6 kg |
| 280 lb 127 kg | 30 / 49 lb 13.6 / 22.2 kg | 49 / 79 lb 22.2 / 35.8 kg | 76 / 115 lb 34.5 / 52.2 kg | 106 / 153 lb 48.1 / 69.4 kg |
| 290 lb 131.5 kg | 30 / 50 lb 13.6 / 22.7 kg | 50 / 81 lb 22.7 / 36.7 kg | 78 / 118 lb 35.4 / 53.5 kg | 109 / 156 lb 49.4 / 70.8 kg |
| 300 lb 136.1 kg | 31 / 52 lb 14.1 / 23.6 kg | 52 / 83 lb 23.6 / 37.6 kg | 80 / 121 lb 36.3 / 54.9 kg | 111 / 160 lb 50.3 / 72.6 kg |
Women’s Barbell Wrist Curl vs Reverse Barbell Curl Standards
How to read the table: The first number is Barbell Wrist Curl; the second is Reverse Barbell 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 | 9 / 16 lb 4.1 / 7.3 kg | 16 / 27 lb 7.3 / 12.2 kg | 25 / 39 lb 11.3 / 17.7 kg | 37 / 54 lb 16.8 / 24.5 kg |
| 110 lb 49.9 kg | 10 / 17 lb 4.5 / 7.7 kg | 17 / 28 lb 7.7 / 12.7 kg | 27 / 41 lb 12.2 / 18.6 kg | 39 / 58 lb 17.7 / 26.3 kg |
| 120 lb 54.4 kg | 10 / 18 lb 4.5 / 8.2 kg | 18 / 30 lb 8.2 / 13.6 kg | 28 / 44 lb 12.7 / 20 kg | 41 / 61 lb 18.6 / 27.7 kg |
| 130 lb 59 kg | 11 / 19 lb 5 / 8.6 kg | 19 / 32 lb 8.6 / 14.5 kg | 30 / 46 lb 13.6 / 20.9 kg | 44 / 65 lb 20 / 29.5 kg |
| 140 lb 63.5 kg | 11 / 20 lb 5 / 9.1 kg | 20 / 33 lb 9.1 / 15 kg | 32 / 49 lb 14.5 / 22.2 kg | 46 / 68 lb 20.9 / 30.8 kg |
| 150 lb 68 kg | 12 / 21 lb 5.4 / 9.5 kg | 21 / 35 lb 9.5 / 15.9 kg | 33 / 51 lb 15 / 23.1 kg | 48 / 71 lb 21.8 / 32.2 kg |
| 160 lb 72.6 kg | 13 / 22 lb 5.9 / 10 kg | 22 / 37 lb 10 / 16.8 kg | 34 / 53 lb 15.4 / 24 kg | 50 / 74 lb 22.7 / 33.6 kg |
| 170 lb 77.1 kg | 13 / 23 lb 5.9 / 10.4 kg | 23 / 38 lb 10.4 / 17.2 kg | 36 / 55 lb 16.3 / 24.9 kg | 52 / 77 lb 23.6 / 34.9 kg |
| 180 lb 81.6 kg | 14 / 24 lb 6.4 / 10.9 kg | 24 / 40 lb 10.9 / 18.1 kg | 37 / 58 lb 16.8 / 26.3 kg | 54 / 80 lb 24.5 / 36.3 kg |
| 190 lb 86.2 kg | 14 / 25 lb 6.4 / 11.3 kg | 25 / 41 lb 11.3 / 18.6 kg | 39 / 60 lb 17.7 / 27.2 kg | 56 / 83 lb 25.4 / 37.6 kg |
| 200 lb 90.7 kg | 15 / 25 lb 6.8 / 11.3 kg | 25 / 42 lb 11.3 / 19.1 kg | 40 / 62 lb 18.1 / 28.1 kg | 58 / 86 lb 26.3 / 39 kg |
| 210 lb 95.3 kg | 15 / 26 lb 6.8 / 11.8 kg | 26 / 44 lb 11.8 / 20 kg | 41 / 64 lb 18.6 / 29 kg | 60 / 89 lb 27.2 / 40.4 kg |
| 220 lb 99.8 kg | 15 / 27 lb 6.8 / 12.2 kg | 27 / 45 lb 12.2 / 20.4 kg | 43 / 66 lb 19.5 / 29.9 kg | 62 / 92 lb 28.1 / 41.7 kg |
| 230 lb 104.3 kg | 16 / 28 lb 7.3 / 12.7 kg | 28 / 47 lb 12.7 / 21.3 kg | 44 / 68 lb 20 / 30.8 kg | 64 / 94 lb 29 / 42.6 kg |
| 240 lb 108.9 kg | 16 / 29 lb 7.3 / 13.2 kg | 29 / 48 lb 13.2 / 21.8 kg | 45 / 70 lb 20.4 / 31.8 kg | 66 / 97 lb 29.9 / 44 kg |
How Your Barbell Wrist Curl vs Reverse Barbell 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 wrist curl strength level
The standards use the sex-specific thresholds from the individual Barbell 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.
3. Find the reverse barbell curl strength level
The standards use the sex-specific strength levels from the individual Reverse Barbell 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 heavier lifters are expected to curl more total barbell load 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 wrist curl | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the reverse barbell curl | Adjust reverse barbell curl targets to exact bodyweight with the two-thirds rule while preserving total straight-bar load. |
| 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 Wrist Curl and Reverse Barbell 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 reverse barbell curl standard is higher; below zero means the barbell wrist 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.
12.3 → 22.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the reverse barbell curl standard minus the barbell wrist curl standard. A plus sign means the reverse barbell curl standard is higher. A minus sign means the barbell wrist curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +11 lb +5 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +27 lb +12.3 kg |
| 130 lb 59 kg | +12 lb +5.4 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +28 lb +12.7 kg |
| 140 lb 63.5 kg | +12 lb +5.5 kg | +19 lb +8.6 kg | +25 lb +11.3 kg | +29 lb +13.1 kg |
| 150 lb 68 kg | +12 lb +5.4 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +31 lb +14 kg |
| 160 lb 72.6 kg | +13 lb +5.9 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +32 lb +14.5 kg |
| 170 lb 77.1 kg | +14 lb +6.4 kg | +22 lb +10 kg | +28 lb +12.7 kg | +34 lb +15.4 kg |
| 180 lb 81.6 kg | +15 lb +6.8 kg | +22 lb +10 kg | +29 lb +13.1 kg | +35 lb +15.9 kg |
| 190 lb 86.2 kg | +15 lb +6.8 kg | +23 lb +10.5 kg | +30 lb +13.6 kg | +36 lb +16.3 kg |
| 200 lb 90.7 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +31 lb +14 kg | +37 lb +16.7 kg |
| 210 lb 95.3 kg | +16 lb +7.3 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +38 lb +17.3 kg |
| 220 lb 99.8 kg | +17 lb +7.8 kg | +25 lb +11.3 kg | +33 lb +15 kg | +40 lb +18.2 kg |
| 230 lb 104.3 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +34 lb +15.4 kg | +41 lb +18.6 kg |
| 240 lb 108.9 kg | +17 lb +7.8 kg | +27 lb +12.2 kg | +35 lb +15.9 kg | +42 lb +19.1 kg |
| 250 lb 113.4 kg | +18 lb +8.2 kg | +27 lb +12.2 kg | +36 lb +16.3 kg | +44 lb +19.9 kg |
| 260 lb 117.9 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +44 lb +20 kg |
| 270 lb 122.5 kg | +19 lb +8.6 kg | +29 lb +13.1 kg | +37 lb +16.8 kg | +45 lb +20.4 kg |
| 280 lb 127 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +39 lb +17.7 kg | +47 lb +21.3 kg |
| 290 lb 131.5 kg | +20 lb +9.1 kg | +31 lb +14 kg | +40 lb +18.1 kg | +47 lb +21.4 kg |
| 300 lb 136.1 kg | +21 lb +9.5 kg | +31 lb +14 kg | +41 lb +18.6 kg | +49 lb +22.3 kg |
How Women’s Barbell Wrist Curl and Reverse Barbell 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.
7.7 → 14.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the reverse barbell curl standard minus the barbell wrist curl standard. A plus sign means the reverse barbell curl standard is higher. A minus sign means the barbell wrist curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.2 kg | +11 lb +4.9 kg | +14 lb +6.4 kg | +17 lb +7.7 kg |
| 110 lb 49.9 kg | +7 lb +3.2 kg | +11 lb +5 kg | +14 lb +6.4 kg | +19 lb +8.6 kg |
| 120 lb 54.4 kg | +8 lb +3.7 kg | +12 lb +5.4 kg | +16 lb +7.3 kg | +20 lb +9.1 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +21 lb +9.5 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +22 lb +9.9 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +14 lb +6.4 kg | +18 lb +8.1 kg | +23 lb +10.4 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +24 lb +10.9 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +25 lb +11.3 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +16 lb +7.2 kg | +21 lb +9.5 kg | +26 lb +11.8 kg |
| 190 lb 86.2 kg | +11 lb +4.9 kg | +16 lb +7.3 kg | +21 lb +9.5 kg | +27 lb +12.2 kg |
| 200 lb 90.7 kg | +10 lb +4.5 kg | +17 lb +7.8 kg | +22 lb +10 kg | +28 lb +12.7 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +18 lb +8.2 kg | +23 lb +10.4 kg | +29 lb +13.2 kg |
| 220 lb 99.8 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +23 lb +10.4 kg | +30 lb +13.6 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +19 lb +8.6 kg | +24 lb +10.8 kg | +30 lb +13.6 kg |
| 240 lb 108.9 kg | +13 lb +5.9 kg | +19 lb +8.6 kg | +25 lb +11.4 kg | +31 lb +14.1 kg |
Barbell Wrist Curl and Reverse Barbell Curl Exercises Used by This Calculator
This calculator uses a strict barbell wrist curl test and a strict reverse barbell curl. Use strict canonical Barbell Wrist Curl and Reverse Barbell Curl tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Wrist Curl setup and load convention
Supported bilateral palms-up barbell wrist curl Total barbell load counts as tested weight Forearms stay planted on the thighs or bench Wrists move through the scored range while elbows, shoulders, trunk, and forearms stay quiet Start each rep from a controlled extended-wrist bottom position Curl to a clear flexed-wrist top position Use a controlled eccentric on every rep No elbow curling, forearm lift, finger-roll-only reps, partial pulses, straps, hooks, torso rocking, machine, cable, dumbbell, wrist-roller, carry, or hold substitution Keep the same support surface, forearm position, grip width, bottom range, and top range across the tested set
Use a pronated grip and total straight-bar load
Curl from controlled near-full elbow extension to a clear top position with stable wrists, elbows, and torso, then lower under control. Do not count momentum, wrist collapse, straps, hooks, EZ-bar, cable, machine, preacher, dumbbell, band, one-arm, wrist, or hammer-curl variations.
Enter one recent Barbell Wrist Curl result and one recent Reverse Barbell Curl result
Use each exercise’s canonical input: Total barbell load and a whole number from 1 to 12 reps for Barbell Wrist Curl and Total straight-bar load and a whole number from 1 to 12 reps for Reverse Barbell Curl.
Related Tools
- Barbell Wrist Curl — View the individual Barbell Wrist Curl standards and next strength-level target.
- Reverse Barbell Curl — View the individual Reverse Barbell Curl standards and next strength-level target.
- Barbell Curl (Strict) — 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.
- Dumbbell Lateral Raise — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Farmer’s Walk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.