Preacher Curl vs Spider Curl Strength Standards
Compare your barbell preacher curl and dumbbell spider curl against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, start near full elbow extension with both upper arms fixed on the preacher pad, curl to full flexion, and lower under control. For the second exercise, curl the dumbbells by arm bend to a clear top position. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Preacher Curl vs Dumbbell Spider Curl Strength Standards by Bodyweight
These bodyweight tables place the barbell preacher curl and dumbbell spider 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 Preacher Curl / Dumbbell Spider Curl, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Preacher Curl vs Dumbbell Spider Curl Standards
How to read the table: The first number is Barbell Preacher Curl; the second is Dumbbell Spider 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 | 35 / 25 lb 15.9 / 11.3 kg | 53 / 39 lb 24 / 17.7 kg | 77 / 56 lb 34.9 / 25.4 kg | 101 / 76 lb 45.8 / 34.5 kg |
| 130 lb 59 kg | 37 / 26 lb 16.8 / 11.8 kg | 56 / 41 lb 25.4 / 18.6 kg | 82 / 59 lb 37.2 / 26.8 kg | 106 / 80 lb 48.1 / 36.3 kg |
| 140 lb 63.5 kg | 39 / 28 lb 17.7 / 12.7 kg | 59 / 43 lb 26.8 / 19.5 kg | 86 / 62 lb 39 / 28.1 kg | 112 / 84 lb 50.8 / 38.1 kg |
| 150 lb 68 kg | 41 / 29 lb 18.6 / 13.2 kg | 62 / 45 lb 28.1 / 20.4 kg | 90 / 65 lb 40.8 / 29.5 kg | 117 / 88 lb 53.1 / 39.9 kg |
| 160 lb 72.6 kg | 43 / 30 lb 19.5 / 13.6 kg | 64 / 47 lb 29 / 21.3 kg | 94 / 68 lb 42.6 / 30.8 kg | 122 / 92 lb 55.3 / 41.7 kg |
| 170 lb 77.1 kg | 45 / 32 lb 20.4 / 14.5 kg | 67 / 49 lb 30.4 / 22.2 kg | 97 / 71 lb 44 / 32.2 kg | 127 / 96 lb 57.6 / 43.5 kg |
| 180 lb 81.6 kg | 46 / 33 lb 20.9 / 15 kg | 69 / 51 lb 31.3 / 23.1 kg | 101 / 73 lb 45.8 / 33.1 kg | 132 / 99 lb 59.9 / 44.9 kg |
| 190 lb 86.2 kg | 48 / 34 lb 21.8 / 15.4 kg | 72 / 53 lb 32.7 / 24 kg | 105 / 76 lb 47.6 / 34.5 kg | 137 / 103 lb 62.1 / 46.7 kg |
| 200 lb 90.7 kg | 50 / 35 lb 22.7 / 15.9 kg | 75 / 55 lb 34 / 24.9 kg | 109 / 79 lb 49.4 / 35.8 kg | 142 / 107 lb 64.4 / 48.5 kg |
| 210 lb 95.3 kg | 51 / 36 lb 23.1 / 16.3 kg | 77 / 57 lb 34.9 / 25.9 kg | 112 / 81 lb 50.8 / 36.7 kg | 146 / 110 lb 66.2 / 49.9 kg |
| 220 lb 99.8 kg | 53 / 37 lb 24 / 16.8 kg | 79 / 58 lb 35.8 / 26.3 kg | 116 / 84 lb 52.6 / 38.1 kg | 151 / 114 lb 68.5 / 51.7 kg |
| 230 lb 104.3 kg | 55 / 39 lb 24.9 / 17.7 kg | 82 / 60 lb 37.2 / 27.2 kg | 119 / 86 lb 54 / 39 kg | 156 / 117 lb 70.8 / 53.1 kg |
| 240 lb 108.9 kg | 56 / 40 lb 25.4 / 18.1 kg | 84 / 62 lb 38.1 / 28.1 kg | 123 / 89 lb 55.8 / 40.4 kg | 160 / 120 lb 72.6 / 54.4 kg |
| 250 lb 113.4 kg | 58 / 41 lb 26.3 / 18.6 kg | 86 / 64 lb 39 / 29 kg | 126 / 91 lb 57.2 / 41.3 kg | 165 / 124 lb 74.8 / 56.2 kg |
| 260 lb 117.9 kg | 59 / 42 lb 26.8 / 19.1 kg | 89 / 65 lb 40.4 / 29.5 kg | 129 / 94 lb 58.5 / 42.6 kg | 169 / 127 lb 76.7 / 57.6 kg |
| 270 lb 122.5 kg | 61 / 43 lb 27.7 / 19.5 kg | 91 / 67 lb 41.3 / 30.4 kg | 133 / 96 lb 60.3 / 43.5 kg | 173 / 130 lb 78.5 / 59 kg |
| 280 lb 127 kg | 62 / 44 lb 28.1 / 20 kg | 93 / 69 lb 42.2 / 31.3 kg | 136 / 98 lb 61.7 / 44.5 kg | 177 / 133 lb 80.3 / 60.3 kg |
| 290 lb 131.5 kg | 64 / 45 lb 29 / 20.4 kg | 95 / 70 lb 43.1 / 31.8 kg | 139 / 101 lb 63 / 45.8 kg | 182 / 137 lb 82.6 / 62.1 kg |
| 300 lb 136.1 kg | 65 / 46 lb 29.5 / 20.9 kg | 98 / 72 lb 44.5 / 32.7 kg | 142 / 103 lb 64.4 / 46.7 kg | 186 / 140 lb 84.4 / 63.5 kg |
Women’s Barbell Preacher Curl vs Dumbbell Spider Curl Standards
How to read the table: The first number is Barbell Preacher Curl; the second is Dumbbell Spider 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 | 20 / 11 lb 9.1 / 5 kg | 34 / 21 lb 15.4 / 9.5 kg | 50 / 32 lb 22.7 / 14.5 kg | 69 / 43 lb 31.3 / 19.5 kg |
| 110 lb 49.9 kg | 21 / 12 lb 9.5 / 5.4 kg | 37 / 22 lb 16.8 / 10 kg | 53 / 34 lb 24 / 15.4 kg | 73 / 46 lb 33.1 / 20.9 kg |
| 120 lb 54.4 kg | 22 / 13 lb 10 / 5.9 kg | 39 / 23 lb 17.7 / 10.4 kg | 56 / 36 lb 25.4 / 16.3 kg | 78 / 49 lb 35.4 / 22.2 kg |
| 130 lb 59 kg | 24 / 14 lb 10.9 / 6.4 kg | 41 / 25 lb 18.6 / 11.3 kg | 59 / 38 lb 26.8 / 17.2 kg | 82 / 52 lb 37.2 / 23.6 kg |
| 140 lb 63.5 kg | 25 / 14 lb 11.3 / 6.4 kg | 43 / 26 lb 19.5 / 11.8 kg | 62 / 40 lb 28.1 / 18.1 kg | 86 / 54 lb 39 / 24.5 kg |
| 150 lb 68 kg | 26 / 15 lb 11.8 / 6.8 kg | 45 / 27 lb 20.4 / 12.2 kg | 65 / 42 lb 29.5 / 19.1 kg | 90 / 57 lb 40.8 / 25.9 kg |
| 160 lb 72.6 kg | 27 / 16 lb 12.2 / 7.3 kg | 47 / 28 lb 21.3 / 12.7 kg | 68 / 44 lb 30.8 / 20 kg | 94 / 60 lb 42.6 / 27.2 kg |
| 170 lb 77.1 kg | 28 / 16 lb 12.7 / 7.3 kg | 49 / 29 lb 22.2 / 13.2 kg | 71 / 46 lb 32.2 / 20.9 kg | 98 / 62 lb 44.5 / 28.1 kg |
| 180 lb 81.6 kg | 29 / 17 lb 13.2 / 7.7 kg | 51 / 30 lb 23.1 / 13.6 kg | 73 / 47 lb 33.1 / 21.3 kg | 102 / 64 lb 46.3 / 29 kg |
| 190 lb 86.2 kg | 30 / 18 lb 13.6 / 8.2 kg | 53 / 32 lb 24 / 14.5 kg | 76 / 49 lb 34.5 / 22.2 kg | 105 / 67 lb 47.6 / 30.4 kg |
| 200 lb 90.7 kg | 31 / 18 lb 14.1 / 8.2 kg | 55 / 33 lb 24.9 / 15 kg | 79 / 51 lb 35.8 / 23.1 kg | 109 / 69 lb 49.4 / 31.3 kg |
| 210 lb 95.3 kg | 33 / 19 lb 15 / 8.6 kg | 56 / 34 lb 25.4 / 15.4 kg | 81 / 53 lb 36.7 / 24 kg | 113 / 71 lb 51.3 / 32.2 kg |
| 220 lb 99.8 kg | 34 / 19 lb 15.4 / 8.6 kg | 58 / 35 lb 26.3 / 15.9 kg | 84 / 54 lb 38.1 / 24.5 kg | 116 / 74 lb 52.6 / 33.6 kg |
| 230 lb 104.3 kg | 35 / 20 lb 15.9 / 9.1 kg | 60 / 36 lb 27.2 / 16.3 kg | 86 / 56 lb 39 / 25.4 kg | 120 / 76 lb 54.4 / 34.5 kg |
| 240 lb 108.9 kg | 36 / 21 lb 16.3 / 9.5 kg | 62 / 37 lb 28.1 / 16.8 kg | 89 / 57 lb 40.4 / 25.9 kg | 123 / 78 lb 55.8 / 35.4 kg |
How Your Barbell Preacher Curl vs Dumbbell Spider Curl Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
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)
For the most useful Barbell Preacher Curl vs Dumbbell Spider Curl comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the barbell preacher curl strength level
For barbell preacher curl, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the dumbbell spider curl strength level
For dumbbell spider curl, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 preacher curl | Adjust barbell preacher curl targets to exact bodyweight with the two-thirds rule. |
| Rate the dumbbell spider 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. |
How Men’s Barbell Preacher Curl and Dumbbell Spider 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 dumbbell spider curl standard is higher; below zero means the barbell preacher 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 11.3 to 20.9 kg.
How to read the table: Every number is the dumbbell spider curl standard minus the barbell preacher curl standard. A plus sign means the dumbbell spider curl standard is higher. A minus sign means the barbell preacher curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −10 lb −4.6 kg | −14 lb −6.3 kg | −21 lb −9.5 kg | −25 lb −11.3 kg |
| 130 lb 59 kg | −11 lb −5 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −26 lb −11.8 kg |
| 140 lb 63.5 kg | −11 lb −5 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −28 lb −12.7 kg |
| 150 lb 68 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −25 lb −11.3 kg | −29 lb −13.2 kg |
| 160 lb 72.6 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −26 lb −11.8 kg | −30 lb −13.6 kg |
| 170 lb 77.1 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −26 lb −11.8 kg | −31 lb −14.1 kg |
| 180 lb 81.6 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −28 lb −12.7 kg | −33 lb −15 kg |
| 190 lb 86.2 kg | −14 lb −6.4 kg | −19 lb −8.7 kg | −29 lb −13.1 kg | −34 lb −15.4 kg |
| 200 lb 90.7 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −30 lb −13.6 kg | −35 lb −15.9 kg |
| 210 lb 95.3 kg | −15 lb −6.8 kg | −20 lb −9 kg | −31 lb −14.1 kg | −36 lb −16.3 kg |
| 220 lb 99.8 kg | −16 lb −7.2 kg | −21 lb −9.5 kg | −32 lb −14.5 kg | −37 lb −16.8 kg |
| 230 lb 104.3 kg | −16 lb −7.2 kg | −22 lb −10 kg | −33 lb −15 kg | −39 lb −17.7 kg |
| 240 lb 108.9 kg | −16 lb −7.3 kg | −22 lb −10 kg | −34 lb −15.4 kg | −40 lb −18.2 kg |
| 250 lb 113.4 kg | −17 lb −7.7 kg | −22 lb −10 kg | −35 lb −15.9 kg | −41 lb −18.6 kg |
| 260 lb 117.9 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −35 lb −15.9 kg | −42 lb −19.1 kg |
| 270 lb 122.5 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −37 lb −16.8 kg | −43 lb −19.5 kg |
| 280 lb 127 kg | −18 lb −8.1 kg | −24 lb −10.9 kg | −38 lb −17.2 kg | −44 lb −20 kg |
| 290 lb 131.5 kg | −19 lb −8.6 kg | −25 lb −11.3 kg | −38 lb −17.2 kg | −45 lb −20.5 kg |
| 300 lb 136.1 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −39 lb −17.7 kg | −46 lb −20.9 kg |
How Women’s Barbell Preacher Curl and Dumbbell Spider 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.
At Elite, the difference is 11.8 kg at 100 lb and 20.4 kg at 240 lb.
How to read the table: Every number is the dumbbell spider curl standard minus the barbell preacher curl standard. A plus sign means the dumbbell spider curl standard is higher. A minus sign means the barbell preacher curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −9 lb −4.1 kg | −13 lb −5.9 kg | −18 lb −8.2 kg | −26 lb −11.8 kg |
| 110 lb 49.9 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −19 lb −8.6 kg | −27 lb −12.2 kg |
| 120 lb 54.4 kg | −9 lb −4.1 kg | −16 lb −7.3 kg | −20 lb −9.1 kg | −29 lb −13.2 kg |
| 130 lb 59 kg | −10 lb −4.5 kg | −16 lb −7.3 kg | −21 lb −9.6 kg | −30 lb −13.6 kg |
| 140 lb 63.5 kg | −11 lb −4.9 kg | −17 lb −7.7 kg | −22 lb −10 kg | −32 lb −14.5 kg |
| 150 lb 68 kg | −11 lb −5 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −33 lb −14.9 kg |
| 160 lb 72.6 kg | −11 lb −4.9 kg | −19 lb −8.6 kg | −24 lb −10.8 kg | −34 lb −15.4 kg |
| 170 lb 77.1 kg | −12 lb −5.4 kg | −20 lb −9 kg | −25 lb −11.3 kg | −36 lb −16.4 kg |
| 180 lb 81.6 kg | −12 lb −5.5 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −38 lb −17.3 kg |
| 190 lb 86.2 kg | −12 lb −5.4 kg | −21 lb −9.5 kg | −27 lb −12.3 kg | −38 lb −17.2 kg |
| 200 lb 90.7 kg | −13 lb −5.9 kg | −22 lb −9.9 kg | −28 lb −12.7 kg | −40 lb −18.1 kg |
| 210 lb 95.3 kg | −14 lb −6.4 kg | −22 lb −10 kg | −28 lb −12.7 kg | −42 lb −19.1 kg |
| 220 lb 99.8 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −30 lb −13.6 kg | −42 lb −19 kg |
| 230 lb 104.3 kg | −15 lb −6.8 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −44 lb −19.9 kg |
| 240 lb 108.9 kg | −15 lb −6.8 kg | −25 lb −11.3 kg | −32 lb −14.5 kg | −45 lb −20.4 kg |
Barbell Preacher Curl and Dumbbell Spider Curl Exercises Used by This Calculator
Valid results depend on using the specified barbell preacher curl and dumbbell spider curl technique and load convention. Use strict, repeatable Barbell Preacher Curl and Dumbbell Spider Curl tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Enter total barbell weight and keep the upper arms planted
Start near full elbow extension with both upper arms fixed on the preacher pad, curl to full flexion, and lower under control. Do not count upper-arm lift, bounce, partials, torso or hip drive, standing assistance, spotter help, machine, cable, or assisted reps.
Use the Dumbbell Spider Curl setup and load convention
The entered weight for strict Dumbbell Spider Curl. Valid Dumbbell Spider Curl reps. Curl the dumbbells by arm bend to a clear top position, then lower to near-full elbow extension without shoulder swing or pad bounce and finish with controlled top curl and controlled return to the bottom range with trunk support maintained. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Preacher Curl result and one recent Dumbbell Spider Curl result
Use the correct input for each exercise: Total barbell weight and a whole number from 1 to 12 reps for Barbell Preacher Curl and Weight used and a whole number from 1 to 12 reps for Dumbbell Spider Curl.
Related Tools
- Barbell Preacher Curl — View the individual Barbell Preacher Curl standards and next strength-level target.
- Dumbbell Spider Curl — View the individual Dumbbell Spider Curl standards and next strength-level target.
- Barbell Curl (Strict) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Hammer Curl — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Weighted Chin-Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Strict Bodyweight Pull-Up — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.