Weighted Chin-Ups vs Barbell Curl Strength Standards
Compare your weighted chin-up and barbell curl against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Added external weight only for Weighted Chin-Up and Total barbell weight for Barbell Curl. Use Bodyweight chin-up with external load attached via dip belt, vest, or equivalent. and a standing barbell curl with a supinated grip, stable torso and upper arms, full controlled bottom range, and a clear top curl. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Weighted Chin-Up vs Barbell Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the weighted chin-up and 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 weighted chin-up and 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 Weighted Chin-Up / 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 Weighted Chin-Up vs Barbell Curl Standards
How to read the table: The first number is Weighted Chin-Up; the second is 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 | 30 / 42 lb 13.6 / 19.1 kg | 60 / 63 lb 27.2 / 28.6 kg | 90 / 91 lb 40.8 / 41.3 kg | 120 / 119 lb 54.4 / 54 kg |
| 130 lb 59 kg | 33 / 44 lb 14.8 / 20 kg | 65 / 67 lb 29.5 / 30.4 kg | 98 / 96 lb 44.3 / 43.5 kg | 130 / 126 lb 59 / 57.2 kg |
| 140 lb 63.5 kg | 35 / 47 lb 15.9 / 21.3 kg | 70 / 70 lb 31.8 / 31.8 kg | 105 / 101 lb 47.6 / 45.8 kg | 140 / 132 lb 63.5 / 59.9 kg |
| 150 lb 68 kg | 37 / 49 lb 17 / 22.2 kg | 75 / 73 lb 34 / 33.1 kg | 112 / 106 lb 51 / 48.1 kg | 150 / 138 lb 68 / 62.6 kg |
| 160 lb 72.6 kg | 40 / 51 lb 18.2 / 23.1 kg | 80 / 77 lb 36.3 / 34.9 kg | 120 / 111 lb 54.5 / 50.3 kg | 160 / 144 lb 72.6 / 65.3 kg |
| 170 lb 77.1 kg | 42 / 53 lb 19.3 / 24 kg | 85 / 80 lb 38.6 / 36.3 kg | 127 / 115 lb 57.8 / 52.2 kg | 170 / 150 lb 77.1 / 68 kg |
| 180 lb 81.6 kg | 45 / 55 lb 20.4 / 24.9 kg | 90 / 83 lb 40.8 / 37.6 kg | 135 / 120 lb 61.2 / 54.4 kg | 180 / 156 lb 81.6 / 70.8 kg |
| 190 lb 86.2 kg | 48 / 57 lb 21.6 / 25.9 kg | 95 / 86 lb 43.1 / 39 kg | 143 / 124 lb 64.7 / 56.2 kg | 190 / 162 lb 86.2 / 73.5 kg |
| 200 lb 90.7 kg | 50 / 59 lb 22.7 / 26.8 kg | 100 / 89 lb 45.4 / 40.4 kg | 150 / 128 lb 68 / 58.1 kg | 200 / 168 lb 90.7 / 76.2 kg |
| 210 lb 95.3 kg | 53 / 61 lb 23.8 / 27.7 kg | 105 / 92 lb 47.7 / 41.7 kg | 158 / 133 lb 71.5 / 60.3 kg | 210 / 173 lb 95.3 / 78.5 kg |
| 220 lb 99.8 kg | 55 / 63 lb 25 / 28.6 kg | 110 / 95 lb 49.9 / 43.1 kg | 165 / 137 lb 74.9 / 62.1 kg | 220 / 179 lb 99.8 / 81.2 kg |
| 230 lb 104.3 kg | 57 / 65 lb 26.1 / 29.5 kg | 115 / 98 lb 52.2 / 44.5 kg | 172 / 141 lb 78.2 / 64 kg | 230 / 184 lb 104.3 / 83.5 kg |
| 240 lb 108.9 kg | 60 / 67 lb 27.2 / 30.4 kg | 120 / 100 lb 54.5 / 45.4 kg | 180 / 145 lb 81.7 / 65.8 kg | 240 / 189 lb 108.9 / 85.7 kg |
| 250 lb 113.4 kg | 63 / 68 lb 28.4 / 30.8 kg | 125 / 103 lb 56.7 / 46.7 kg | 188 / 149 lb 85.1 / 67.6 kg | 250 / 195 lb 113.4 / 88.5 kg |
| 260 lb 117.9 kg | 65 / 70 lb 29.5 / 31.8 kg | 130 / 106 lb 59 / 48.1 kg | 195 / 153 lb 88.4 / 69.4 kg | 260 / 200 lb 117.9 / 90.7 kg |
| 270 lb 122.5 kg | 68 / 72 lb 30.6 / 32.7 kg | 135 / 109 lb 61.3 / 49.4 kg | 203 / 157 lb 91.9 / 71.2 kg | 270 / 205 lb 122.5 / 93 kg |
| 280 lb 127 kg | 70 / 74 lb 31.8 / 33.6 kg | 140 / 111 lb 63.5 / 50.3 kg | 210 / 161 lb 95.3 / 73 kg | 280 / 210 lb 127 / 95.3 kg |
| 290 lb 131.5 kg | 72 / 76 lb 32.9 / 34.5 kg | 145 / 114 lb 65.8 / 51.7 kg | 217 / 164 lb 98.6 / 74.4 kg | 290 / 215 lb 131.5 / 97.5 kg |
| 300 lb 136.1 kg | 75 / 77 lb 34 / 34.9 kg | 150 / 117 lb 68.1 / 53.1 kg | 225 / 168 lb 102.1 / 76.2 kg | 300 / 220 lb 136.1 / 99.8 kg |
Women’s Weighted Chin-Up vs Barbell Curl Standards
How to read the table: The first number is Weighted Chin-Up; the second is 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 | 15 / 23 lb 6.8 / 10.4 kg | 35 / 40 lb 15.9 / 18.1 kg | 55 / 57 lb 25 / 25.9 kg | 75 / 80 lb 34.1 / 36.3 kg |
| 110 lb 49.9 kg | 17 / 24 lb 7.5 / 10.9 kg | 39 / 43 lb 17.5 / 19.5 kg | 61 / 61 lb 27.4 / 27.7 kg | 83 / 85 lb 37.4 / 38.6 kg |
| 120 lb 54.4 kg | 18 / 26 lb 8.2 / 11.8 kg | 42 / 46 lb 19 / 20.9 kg | 66 / 65 lb 29.9 / 29.5 kg | 90 / 90 lb 40.8 / 40.8 kg |
| 130 lb 59 kg | 20 / 27 lb 8.9 / 12.2 kg | 46 / 48 lb 20.7 / 21.8 kg | 72 / 68 lb 32.5 / 30.8 kg | 98 / 95 lb 44.3 / 43.1 kg |
| 140 lb 63.5 kg | 21 / 29 lb 9.5 / 13.2 kg | 49 / 51 lb 22.2 / 23.1 kg | 77 / 72 lb 34.9 / 32.7 kg | 105 / 100 lb 47.6 / 45.4 kg |
| 150 lb 68 kg | 22 / 30 lb 10.2 / 13.6 kg | 52 / 53 lb 23.8 / 24 kg | 82 / 75 lb 37.4 / 34 kg | 112 / 105 lb 51 / 47.6 kg |
| 160 lb 72.6 kg | 24 / 31 lb 10.9 / 14.1 kg | 56 / 55 lb 25.4 / 24.9 kg | 88 / 78 lb 39.9 / 35.4 kg | 120 / 110 lb 54.5 / 49.9 kg |
| 170 lb 77.1 kg | 25 / 33 lb 11.6 / 15 kg | 59 / 58 lb 27 / 26.3 kg | 93 / 82 lb 42.4 / 37.2 kg | 127 / 114 lb 57.8 / 51.7 kg |
| 180 lb 81.6 kg | 27 / 34 lb 12.2 / 15.4 kg | 63 / 60 lb 28.6 / 27.2 kg | 99 / 85 lb 44.9 / 38.6 kg | 135 / 119 lb 61.2 / 54 kg |
| 190 lb 86.2 kg | 29 / 35 lb 12.9 / 15.9 kg | 67 / 62 lb 30.2 / 28.1 kg | 105 / 88 lb 47.4 / 39.9 kg | 143 / 123 lb 64.7 / 55.8 kg |
| 200 lb 90.7 kg | 30 / 36 lb 13.6 / 16.3 kg | 70 / 64 lb 31.7 / 29 kg | 110 / 91 lb 49.9 / 41.3 kg | 150 / 127 lb 68 / 57.6 kg |
| 210 lb 95.3 kg | 32 / 38 lb 14.3 / 17.2 kg | 74 / 66 lb 33.4 / 29.9 kg | 116 / 94 lb 52.4 / 42.6 kg | 158 / 131 lb 71.5 / 59.4 kg |
| 220 lb 99.8 kg | 33 / 39 lb 15 / 17.7 kg | 77 / 68 lb 34.9 / 30.8 kg | 121 / 97 lb 54.9 / 44 kg | 165 / 136 lb 74.9 / 61.7 kg |
| 230 lb 104.3 kg | 34 / 40 lb 15.6 / 18.1 kg | 80 / 70 lb 36.5 / 31.8 kg | 126 / 100 lb 57.4 / 45.4 kg | 172 / 140 lb 78.2 / 63.5 kg |
| 240 lb 108.9 kg | 36 / 41 lb 16.3 / 18.6 kg | 84 / 73 lb 38.1 / 33.1 kg | 132 / 103 lb 59.9 / 46.7 kg | 180 / 144 lb 81.7 / 65.3 kg |
How Your Weighted Chin-Up vs 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 weighted chin-up strength level
The individual Weighted Chin-Up calculator supplies sex-specific standards for estimated added external load divided by bodyweight. Novice through Elite and the stretch benchmark use the exact canonical threshold export; bodyweight is not added to the entered load.
3. 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.
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 weighted chin-up | Use the canonical added-load-to-bodyweight thresholds directly without allometric rescaling. |
| Rate the barbell curl | Use total-barbell estimated max and adjust targets to exact bodyweight with the 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 Weighted Chin-Up and 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 barbell curl standard is higher; below zero means the weighted chin-up 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 weighted chin-up and barbell curl standards are within 3 lb at 300 lb.
Novice at every displayed bodyweight.
0.4 → 36.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell curl standard minus the weighted chin-up standard. A plus sign means the barbell curl standard is higher. A minus sign means the weighted chin-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +12 lb +5.5 kg | +3 lb +1.4 kg | +1 lb +0.5 kg | −1 lb −0.4 kg |
| 130 lb 59 kg | +11 lb +5.2 kg | +2 lb +0.9 kg | −2 lb −0.8 kg | −4 lb −1.8 kg |
| 140 lb 63.5 kg | +12 lb +5.4 kg | 0 lb 0 kg | −4 lb −1.8 kg | −8 lb −3.6 kg |
| 150 lb 68 kg | +12 lb +5.2 kg | −2 lb −0.9 kg | −6 lb −2.9 kg | −12 lb −5.4 kg |
| 160 lb 72.6 kg | +11 lb +4.9 kg | −3 lb −1.4 kg | −9 lb −4.2 kg | −16 lb −7.3 kg |
| 170 lb 77.1 kg | +11 lb +4.7 kg | −5 lb −2.3 kg | −12 lb −5.6 kg | −20 lb −9.1 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | −7 lb −3.2 kg | −15 lb −6.8 kg | −24 lb −10.8 kg |
| 190 lb 86.2 kg | +9 lb +4.3 kg | −9 lb −4.1 kg | −19 lb −8.5 kg | −28 lb −12.7 kg |
| 200 lb 90.7 kg | +9 lb +4.1 kg | −11 lb −5 kg | −22 lb −9.9 kg | −32 lb −14.5 kg |
| 210 lb 95.3 kg | +8 lb +3.9 kg | −13 lb −6 kg | −25 lb −11.2 kg | −37 lb −16.8 kg |
| 220 lb 99.8 kg | +8 lb +3.6 kg | −15 lb −6.8 kg | −28 lb −12.8 kg | −41 lb −18.6 kg |
| 230 lb 104.3 kg | +8 lb +3.4 kg | −17 lb −7.7 kg | −31 lb −14.2 kg | −46 lb −20.8 kg |
| 240 lb 108.9 kg | +7 lb +3.2 kg | −20 lb −9.1 kg | −35 lb −15.9 kg | −51 lb −23.2 kg |
| 250 lb 113.4 kg | +5 lb +2.4 kg | −22 lb −10 kg | −39 lb −17.5 kg | −55 lb −24.9 kg |
| 260 lb 117.9 kg | +5 lb +2.3 kg | −24 lb −10.9 kg | −42 lb −19 kg | −60 lb −27.2 kg |
| 270 lb 122.5 kg | +4 lb +2.1 kg | −26 lb −11.9 kg | −46 lb −20.7 kg | −65 lb −29.5 kg |
| 280 lb 127 kg | +4 lb +1.8 kg | −29 lb −13.2 kg | −49 lb −22.3 kg | −70 lb −31.7 kg |
| 290 lb 131.5 kg | +4 lb +1.6 kg | −31 lb −14.1 kg | −53 lb −24.2 kg | −75 lb −34 kg |
| 300 lb 136.1 kg | +2 lb +0.9 kg | −33 lb −15 kg | −57 lb −25.9 kg | −80 lb −36.3 kg |
How Women’s Weighted Chin-Up and Barbell Curl Standards Differ
What the women’s data shows:
The standards come closest at 240 lb.
Novice at every displayed bodyweight.
2.2 → 16.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell curl standard minus the weighted chin-up standard. A plus sign means the barbell curl standard is higher. A minus sign means the weighted chin-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +8 lb +3.6 kg | +5 lb +2.2 kg | +2 lb +0.9 kg | +5 lb +2.2 kg |
| 110 lb 49.9 kg | +7 lb +3.4 kg | +4 lb +2 kg | 0 lb +0.3 kg | +2 lb +1.2 kg |
| 120 lb 54.4 kg | +8 lb +3.6 kg | +4 lb +1.9 kg | −1 lb −0.4 kg | 0 lb 0 kg |
| 130 lb 59 kg | +7 lb +3.3 kg | +2 lb +1.1 kg | −4 lb −1.7 kg | −3 lb −1.2 kg |
| 140 lb 63.5 kg | +8 lb +3.7 kg | +2 lb +0.9 kg | −5 lb −2.2 kg | −5 lb −2.2 kg |
| 150 lb 68 kg | +8 lb +3.4 kg | +1 lb +0.2 kg | −7 lb −3.4 kg | −7 lb −3.4 kg |
| 160 lb 72.6 kg | +7 lb +3.2 kg | −1 lb −0.5 kg | −10 lb −4.5 kg | −10 lb −4.6 kg |
| 170 lb 77.1 kg | +8 lb +3.4 kg | −1 lb −0.7 kg | −11 lb −5.2 kg | −13 lb −6.1 kg |
| 180 lb 81.6 kg | +7 lb +3.2 kg | −3 lb −1.4 kg | −14 lb −6.3 kg | −16 lb −7.2 kg |
| 190 lb 86.2 kg | +6 lb +3 kg | −5 lb −2.1 kg | −17 lb −7.5 kg | −20 lb −8.9 kg |
| 200 lb 90.7 kg | +6 lb +2.7 kg | −6 lb −2.7 kg | −19 lb −8.6 kg | −23 lb −10.4 kg |
| 210 lb 95.3 kg | +6 lb +2.9 kg | −8 lb −3.5 kg | −22 lb −9.8 kg | −27 lb −12.1 kg |
| 220 lb 99.8 kg | +6 lb +2.7 kg | −9 lb −4.1 kg | −24 lb −10.9 kg | −29 lb −13.2 kg |
| 230 lb 104.3 kg | +6 lb +2.5 kg | −10 lb −4.7 kg | −26 lb −12 kg | −32 lb −14.7 kg |
| 240 lb 108.9 kg | +5 lb +2.3 kg | −11 lb −5 kg | −29 lb −13.2 kg | −36 lb −16.4 kg |
Weighted Chin-Up and Barbell Curl Exercises Used by This Calculator
This calculator uses a strict weighted chin-up test and a strict standing barbell curl. Use strict canonical Weighted Chin-Up and Barbell Curl tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Weighted Chin-Up setup and load convention
Bodyweight chin-up with external load attached via dip belt, vest, or equivalent. Supinated (underhand) grip on a straight bar or fixed pull-up bar. Start from a dead hang or controlled full extension at the bottom. Chin must clearly pass above the bar at the top of each rep. Full elbow extension at bottom and controlled lockout at top required. No kipping, swinging, or lower-body assistance. Consistent range of motion and technique assumed across tests. Total system load = bodyweight + external load. Raw execution only. No band-assisted or machine-assisted chin-ups. No partial range of motion reps. No kipping or momentum-based reps.
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.
Enter one recent Weighted Chin-Up result and one recent Barbell Curl result
Use each exercise’s canonical input: Added external weight only for Weighted Chin-Up and Total barbell weight for Barbell Curl.
Related Tools
- Weighted Chin-Up — View the individual Weighted Chin-Up standards and next strength-level target.
- Barbell Curl (Strict) — View the individual Barbell 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.
- Barbell Cheat Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.