Barbell Side Lunge vs Machine Nordic Curl
Compare your barbell side lunge and machine nordic curl against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, flex knees to return upright without hip pike/flexion over 10 degrees, hand/floor contact, rebound, yoke displacement, or assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Machine Nordic Curl Strength Standards
These bodyweight tables place the barbell side lunge and machine nordic curl targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Side Lunge / Machine Nordic Curl, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Side Lunge vs Machine Nordic Curl Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Machine Nordic Curl | 4 lb1.8 kg | 13 lb5.9 kg | 24 lb10.9 kg | 43 lb19.5 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Machine Nordic Curl | 5 lb2.3 kg | 13 lb5.9 kg | 26 lb11.8 kg | 46 lb20.9 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Machine Nordic Curl | 5 lb2.3 kg | 14 lb6.4 kg | 27 lb12.2 kg | 48 lb21.8 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Machine Nordic Curl | 5 lb2.3 kg | 15 lb6.8 kg | 28 lb12.7 kg | 50 lb22.7 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Machine Nordic Curl | 5 lb2.3 kg | 15 lb6.8 kg | 29 lb13.2 kg | 53 lb24 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Machine Nordic Curl | 6 lb2.7 kg | 16 lb7.3 kg | 31 lb14.1 kg | 55 lb24.9 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Machine Nordic Curl | 6 lb2.7 kg | 16 lb7.3 kg | 32 lb14.5 kg | 57 lb25.9 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Machine Nordic Curl | 6 lb2.7 kg | 17 lb7.7 kg | 33 lb15 kg | 59 lb26.8 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Machine Nordic Curl | 6 lb2.7 kg | 18 lb8.2 kg | 34 lb15.4 kg | 61 lb27.7 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Machine Nordic Curl | 6 lb2.7 kg | 18 lb8.2 kg | 35 lb15.9 kg | 63 lb28.6 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Machine Nordic Curl | 7 lb3.2 kg | 19 lb8.6 kg | 36 lb16.3 kg | 65 lb29.5 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Machine Nordic Curl | 7 lb3.2 kg | 19 lb8.6 kg | 37 lb16.8 kg | 67 lb30.4 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Machine Nordic Curl | 7 lb3.2 kg | 20 lb9.1 kg | 39 lb17.7 kg | 69 lb31.3 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Machine Nordic Curl | 7 lb3.2 kg | 20 lb9.1 kg | 40 lb18.1 kg | 71 lb32.2 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Machine Nordic Curl | 7 lb3.2 kg | 21 lb9.5 kg | 41 lb18.6 kg | 73 lb33.1 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Machine Nordic Curl | 8 lb3.6 kg | 21 lb9.5 kg | 42 lb19.1 kg | 75 lb34 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Machine Nordic Curl | 8 lb3.6 kg | 22 lb10 kg | 43 lb19.5 kg | 76 lb34.5 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Machine Nordic Curl | 8 lb3.6 kg | 23 lb10.4 kg | 44 lb20 kg | 78 lb35.4 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Machine Nordic Curl | 8 lb3.6 kg | 23 lb10.4 kg | 45 lb20.4 kg | 80 lb36.3 kg |
Women’s Barbell Side Lunge vs Machine Nordic Curl Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Machine Nordic Curl | 2 lb0.9 kg | 6 lb2.7 kg | 14 lb6.4 kg | 25 lb11.3 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Machine Nordic Curl | 2 lb0.9 kg | 7 lb3.2 kg | 15 lb6.8 kg | 27 lb12.2 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Machine Nordic Curl | 3 lb1.4 kg | 7 lb3.2 kg | 16 lb7.3 kg | 28 lb12.7 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Machine Nordic Curl | 3 lb1.4 kg | 7 lb3.2 kg | 16 lb7.3 kg | 30 lb13.6 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Machine Nordic Curl | 3 lb1.4 kg | 8 lb3.6 kg | 17 lb7.7 kg | 32 lb14.5 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Machine Nordic Curl | 3 lb1.4 kg | 8 lb3.6 kg | 18 lb8.2 kg | 33 lb15 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Machine Nordic Curl | 3 lb1.4 kg | 8 lb3.6 kg | 19 lb8.6 kg | 34 lb15.4 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Machine Nordic Curl | 3 lb1.4 kg | 9 lb4.1 kg | 20 lb9.1 kg | 36 lb16.3 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Machine Nordic Curl | 3 lb1.4 kg | 9 lb4.1 kg | 20 lb9.1 kg | 37 lb16.8 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Machine Nordic Curl | 4 lb1.8 kg | 9 lb4.1 kg | 21 lb9.5 kg | 39 lb17.7 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Machine Nordic Curl | 4 lb1.8 kg | 10 lb4.5 kg | 22 lb10 kg | 40 lb18.1 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Machine Nordic Curl | 4 lb1.8 kg | 10 lb4.5 kg | 23 lb10.4 kg | 41 lb18.6 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Machine Nordic Curl | 4 lb1.8 kg | 10 lb4.5 kg | 23 lb10.4 kg | 43 lb19.5 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Machine Nordic Curl | 4 lb1.8 kg | 11 lb5 kg | 24 lb10.9 kg | 44 lb20 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Machine Nordic Curl | 4 lb1.8 kg | 11 lb5 kg | 25 lb11.3 kg | 45 lb20.4 kg |
How Your Barbell Side Lunge vs Machine Nordic Curl Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Barbell Side Lunge vs Machine Nordic Curl comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the barbell side lunge strength level
The barbell side lunge rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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 machine nordic curl strength level
The standards use the sex-specific thresholds from the individual Machine Nordic Curl tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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 becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the machine nordic curl | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Barbell Side Lunge and Machine Nordic Curl Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
27.7 → 50.3 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Nordic Curl standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Machine Nordic Curl standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Side Lunge and Machine Nordic Curl Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Barbell Side Lunge for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 18.6 to 33.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Nordic Curl standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Machine Nordic Curl standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Side Lunge and Machine Nordic Curl Exercises Used by This Calculator
For a useful comparison, perform a strict barbell side lunge and a strict machine nordic curl using the setup and load rules below. Use strict, repeatable Barbell Side Lunge and Machine Nordic Curl tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the exercise-specific Barbell Side Lunge setup and load convention
Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.
Use the Machine Nordic Curl setup and load convention
Use a plate-weighted resisted Nordic machine with fixed two-side ankle restraint, knee pad, and one linked moving lever. The lever must increase forward-flexion torque through the range; any assistance/counterbalance mode is invalid. Align the lever pivot within 2 cm of the knee-joint axis. Center the yoke across the upper back 5 cm plus or minus 1 cm inferior to C7. Record unloaded resistance at the yoke and enter it plus all plates; do not add bodyweight. Begin upright kneeling with knees, hips, and shoulders within 10 degrees of a straight line. Maintain that line while lowering to trunk 10 degrees above horizontal plus or minus 5 degrees. Flex knees to return upright without hip pike/flexion over 10 degrees, hand/floor contact, rebound, yoke displacement, or assistance. Count 2–10 controlled reps. Maximal singles, assisted positives, hand push-offs, and forced reps prohibited.
Enter one recent Barbell Side Lunge result and one recent Machine Nordic Curl result
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
- Machine Nordic Curl — View the individual Machine Nordic Curl standards and next strength-level target.
- Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Lat Pulldown (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.