Reverse Barbell Curl vs Barbell Curl Strength Standards
Compare your reverse barbell curl 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.
Enter total barbell load separately for Reverse Barbell Curl and Barbell Curl. Use a strict pronated-grip straight-bar curl from near-full elbow extension to a clear top position with stable wrists and torso and a strict, repeatable barbell curl strict set that follows the canonical setup, range, and lockout rules. 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.
Reverse Barbell Curl vs Barbell Curl Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the reverse barbell curl 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 reverse barbell curl 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 Reverse Barbell Curl / 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 Reverse Barbell Curl vs Barbell Curl Standards
How to read the table: The first number is Reverse Barbell Curl; 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 | 28 / 42 lb 12.7 / 19.1 kg | 45 / 63 lb 20.4 / 28.6 kg | 66 / 91 lb 29.9 / 41.3 kg | 87 / 119 lb 39.5 / 54 kg |
| 130 lb 59 kg | 30 / 44 lb 13.6 / 20 kg | 47 / 67 lb 21.3 / 30.4 kg | 69 / 96 lb 31.3 / 43.5 kg | 92 / 126 lb 41.7 / 57.2 kg |
| 140 lb 63.5 kg | 31 / 47 lb 14.1 / 21.3 kg | 50 / 70 lb 22.7 / 31.8 kg | 73 / 101 lb 33.1 / 45.8 kg | 96 / 132 lb 43.5 / 59.9 kg |
| 150 lb 68 kg | 32 / 49 lb 14.5 / 22.2 kg | 52 / 73 lb 23.6 / 33.1 kg | 76 / 106 lb 34.5 / 48.1 kg | 101 / 138 lb 45.8 / 62.6 kg |
| 160 lb 72.6 kg | 34 / 51 lb 15.4 / 23.1 kg | 54 / 77 lb 24.5 / 34.9 kg | 79 / 111 lb 35.8 / 50.3 kg | 105 / 144 lb 47.6 / 65.3 kg |
| 170 lb 77.1 kg | 35 / 53 lb 15.9 / 24 kg | 57 / 80 lb 25.9 / 36.3 kg | 83 / 115 lb 37.6 / 52.2 kg | 110 / 150 lb 49.9 / 68 kg |
| 180 lb 81.6 kg | 37 / 55 lb 16.8 / 24.9 kg | 59 / 83 lb 26.8 / 37.6 kg | 86 / 120 lb 39 / 54.4 kg | 114 / 156 lb 51.7 / 70.8 kg |
| 190 lb 86.2 kg | 38 / 57 lb 17.2 / 25.9 kg | 61 / 86 lb 27.7 / 39 kg | 89 / 124 lb 40.4 / 56.2 kg | 118 / 162 lb 53.5 / 73.5 kg |
| 200 lb 90.7 kg | 39 / 59 lb 17.7 / 26.8 kg | 63 / 89 lb 28.6 / 40.4 kg | 92 / 128 lb 41.7 / 58.1 kg | 122 / 168 lb 55.3 / 76.2 kg |
| 210 lb 95.3 kg | 41 / 61 lb 18.6 / 27.7 kg | 65 / 92 lb 29.5 / 41.7 kg | 95 / 133 lb 43.1 / 60.3 kg | 126 / 173 lb 57.2 / 78.5 kg |
| 220 lb 99.8 kg | 42 / 63 lb 19.1 / 28.6 kg | 67 / 95 lb 30.4 / 43.1 kg | 98 / 137 lb 44.5 / 62.1 kg | 130 / 179 lb 59 / 81.2 kg |
| 230 lb 104.3 kg | 43 / 65 lb 19.5 / 29.5 kg | 69 / 98 lb 31.3 / 44.5 kg | 101 / 141 lb 45.8 / 64 kg | 134 / 184 lb 60.8 / 83.5 kg |
| 240 lb 108.9 kg | 44 / 67 lb 20 / 30.4 kg | 71 / 100 lb 32.2 / 45.4 kg | 104 / 145 lb 47.2 / 65.8 kg | 138 / 189 lb 62.6 / 85.7 kg |
| 250 lb 113.4 kg | 46 / 68 lb 20.9 / 30.8 kg | 73 / 103 lb 33.1 / 46.7 kg | 107 / 149 lb 48.5 / 67.6 kg | 142 / 195 lb 64.4 / 88.5 kg |
| 260 lb 117.9 kg | 47 / 70 lb 21.3 / 31.8 kg | 75 / 106 lb 34 / 48.1 kg | 110 / 153 lb 49.9 / 69.4 kg | 145 / 200 lb 65.8 / 90.7 kg |
| 270 lb 122.5 kg | 48 / 72 lb 21.8 / 32.7 kg | 77 / 109 lb 34.9 / 49.4 kg | 112 / 157 lb 50.8 / 71.2 kg | 149 / 205 lb 67.6 / 93 kg |
| 280 lb 127 kg | 49 / 74 lb 22.2 / 33.6 kg | 79 / 111 lb 35.8 / 50.3 kg | 115 / 161 lb 52.2 / 73 kg | 153 / 210 lb 69.4 / 95.3 kg |
| 290 lb 131.5 kg | 50 / 76 lb 22.7 / 34.5 kg | 81 / 114 lb 36.7 / 51.7 kg | 118 / 164 lb 53.5 / 74.4 kg | 156 / 215 lb 70.8 / 97.5 kg |
| 300 lb 136.1 kg | 52 / 77 lb 23.6 / 34.9 kg | 83 / 117 lb 37.6 / 53.1 kg | 121 / 168 lb 54.9 / 76.2 kg | 160 / 220 lb 72.6 / 99.8 kg |
Women’s Reverse Barbell Curl vs Barbell Curl Standards
How to read the table: The first number is Reverse Barbell Curl; 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 | 16 / 23 lb 7.3 / 10.4 kg | 27 / 40 lb 12.2 / 18.1 kg | 39 / 57 lb 17.7 / 25.9 kg | 54 / 80 lb 24.5 / 36.3 kg |
| 110 lb 49.9 kg | 17 / 24 lb 7.7 / 10.9 kg | 28 / 43 lb 12.7 / 19.5 kg | 41 / 61 lb 18.6 / 27.7 kg | 58 / 85 lb 26.3 / 38.6 kg |
| 120 lb 54.4 kg | 18 / 26 lb 8.2 / 11.8 kg | 30 / 46 lb 13.6 / 20.9 kg | 44 / 65 lb 20 / 29.5 kg | 61 / 90 lb 27.7 / 40.8 kg |
| 130 lb 59 kg | 19 / 27 lb 8.6 / 12.2 kg | 32 / 48 lb 14.5 / 21.8 kg | 46 / 68 lb 20.9 / 30.8 kg | 65 / 95 lb 29.5 / 43.1 kg |
| 140 lb 63.5 kg | 20 / 29 lb 9.1 / 13.2 kg | 33 / 51 lb 15 / 23.1 kg | 49 / 72 lb 22.2 / 32.7 kg | 68 / 100 lb 30.8 / 45.4 kg |
| 150 lb 68 kg | 21 / 30 lb 9.5 / 13.6 kg | 35 / 53 lb 15.9 / 24 kg | 51 / 75 lb 23.1 / 34 kg | 71 / 105 lb 32.2 / 47.6 kg |
| 160 lb 72.6 kg | 22 / 31 lb 10 / 14.1 kg | 37 / 55 lb 16.8 / 24.9 kg | 53 / 78 lb 24 / 35.4 kg | 74 / 110 lb 33.6 / 49.9 kg |
| 170 lb 77.1 kg | 23 / 33 lb 10.4 / 15 kg | 38 / 58 lb 17.2 / 26.3 kg | 55 / 82 lb 24.9 / 37.2 kg | 77 / 114 lb 34.9 / 51.7 kg |
| 180 lb 81.6 kg | 24 / 34 lb 10.9 / 15.4 kg | 40 / 60 lb 18.1 / 27.2 kg | 58 / 85 lb 26.3 / 38.6 kg | 80 / 119 lb 36.3 / 54 kg |
| 190 lb 86.2 kg | 25 / 35 lb 11.3 / 15.9 kg | 41 / 62 lb 18.6 / 28.1 kg | 60 / 88 lb 27.2 / 39.9 kg | 83 / 123 lb 37.6 / 55.8 kg |
| 200 lb 90.7 kg | 25 / 36 lb 11.3 / 16.3 kg | 42 / 64 lb 19.1 / 29 kg | 62 / 91 lb 28.1 / 41.3 kg | 86 / 127 lb 39 / 57.6 kg |
| 210 lb 95.3 kg | 26 / 38 lb 11.8 / 17.2 kg | 44 / 66 lb 20 / 29.9 kg | 64 / 94 lb 29 / 42.6 kg | 89 / 131 lb 40.4 / 59.4 kg |
| 220 lb 99.8 kg | 27 / 39 lb 12.2 / 17.7 kg | 45 / 68 lb 20.4 / 30.8 kg | 66 / 97 lb 29.9 / 44 kg | 92 / 136 lb 41.7 / 61.7 kg |
| 230 lb 104.3 kg | 28 / 40 lb 12.7 / 18.1 kg | 47 / 70 lb 21.3 / 31.8 kg | 68 / 100 lb 30.8 / 45.4 kg | 94 / 140 lb 42.6 / 63.5 kg |
| 240 lb 108.9 kg | 29 / 41 lb 13.2 / 18.6 kg | 48 / 73 lb 21.8 / 33.1 kg | 70 / 103 lb 31.8 / 46.7 kg | 97 / 144 lb 44 / 65.3 kg |
How Your Reverse Barbell Curl 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 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.
3. Find the barbell curl strength level
The standards use the sex-specific targets from the individual Barbell Curl (Strict) 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 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 reverse barbell curl | Adjust reverse barbell curl targets to exact bodyweight with the two-thirds rule while preserving total straight-bar load. |
| Rate the barbell curl strict | Adjust barbell curl strict 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 Reverse Barbell Curl 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 reverse 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.
14.5 → 27.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell curl standard minus the reverse barbell curl standard. A plus sign means the barbell curl standard is higher. A minus sign means the reverse barbell curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +25 lb +11.4 kg | +32 lb +14.5 kg |
| 130 lb 59 kg | +14 lb +6.4 kg | +20 lb +9.1 kg | +27 lb +12.2 kg | +34 lb +15.5 kg |
| 140 lb 63.5 kg | +16 lb +7.2 kg | +20 lb +9.1 kg | +28 lb +12.7 kg | +36 lb +16.4 kg |
| 150 lb 68 kg | +17 lb +7.7 kg | +21 lb +9.5 kg | +30 lb +13.6 kg | +37 lb +16.8 kg |
| 160 lb 72.6 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +32 lb +14.5 kg | +39 lb +17.7 kg |
| 170 lb 77.1 kg | +18 lb +8.1 kg | +23 lb +10.4 kg | +32 lb +14.6 kg | +40 lb +18.1 kg |
| 180 lb 81.6 kg | +18 lb +8.1 kg | +24 lb +10.8 kg | +34 lb +15.4 kg | +42 lb +19.1 kg |
| 190 lb 86.2 kg | +19 lb +8.7 kg | +25 lb +11.3 kg | +35 lb +15.8 kg | +44 lb +20 kg |
| 200 lb 90.7 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +36 lb +16.4 kg | +46 lb +20.9 kg |
| 210 lb 95.3 kg | +20 lb +9.1 kg | +27 lb +12.2 kg | +38 lb +17.2 kg | +47 lb +21.3 kg |
| 220 lb 99.8 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +39 lb +17.6 kg | +49 lb +22.2 kg |
| 230 lb 104.3 kg | +22 lb +10 kg | +29 lb +13.2 kg | +40 lb +18.2 kg | +50 lb +22.7 kg |
| 240 lb 108.9 kg | +23 lb +10.4 kg | +29 lb +13.2 kg | +41 lb +18.6 kg | +51 lb +23.1 kg |
| 250 lb 113.4 kg | +22 lb +9.9 kg | +30 lb +13.6 kg | +42 lb +19.1 kg | +53 lb +24.1 kg |
| 260 lb 117.9 kg | +23 lb +10.5 kg | +31 lb +14.1 kg | +43 lb +19.5 kg | +55 lb +24.9 kg |
| 270 lb 122.5 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +45 lb +20.4 kg | +56 lb +25.4 kg |
| 280 lb 127 kg | +25 lb +11.4 kg | +32 lb +14.5 kg | +46 lb +20.8 kg | +57 lb +25.9 kg |
| 290 lb 131.5 kg | +26 lb +11.8 kg | +33 lb +15 kg | +46 lb +20.9 kg | +59 lb +26.7 kg |
| 300 lb 136.1 kg | +25 lb +11.3 kg | +34 lb +15.5 kg | +47 lb +21.3 kg | +60 lb +27.2 kg |
How Women’s Reverse Barbell Curl and 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.
11.8 → 21.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell curl standard minus the reverse barbell curl standard. A plus sign means the barbell curl standard is higher. A minus sign means the reverse barbell curl standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +7 lb +3.1 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +26 lb +11.8 kg |
| 110 lb 49.9 kg | +7 lb +3.2 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +27 lb +12.3 kg |
| 120 lb 54.4 kg | +8 lb +3.6 kg | +16 lb +7.3 kg | +21 lb +9.5 kg | +29 lb +13.1 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +16 lb +7.3 kg | +22 lb +9.9 kg | +30 lb +13.6 kg |
| 140 lb 63.5 kg | +9 lb +4.1 kg | +18 lb +8.1 kg | +23 lb +10.5 kg | +32 lb +14.6 kg |
| 150 lb 68 kg | +9 lb +4.1 kg | +18 lb +8.1 kg | +24 lb +10.9 kg | +34 lb +15.4 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +18 lb +8.1 kg | +25 lb +11.4 kg | +36 lb +16.3 kg |
| 170 lb 77.1 kg | +10 lb +4.6 kg | +20 lb +9.1 kg | +27 lb +12.3 kg | +37 lb +16.8 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +20 lb +9.1 kg | +27 lb +12.3 kg | +39 lb +17.7 kg |
| 190 lb 86.2 kg | +10 lb +4.6 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +40 lb +18.2 kg |
| 200 lb 90.7 kg | +11 lb +5 kg | +22 lb +9.9 kg | +29 lb +13.2 kg | +41 lb +18.6 kg |
| 210 lb 95.3 kg | +12 lb +5.4 kg | +22 lb +9.9 kg | +30 lb +13.6 kg | +42 lb +19 kg |
| 220 lb 99.8 kg | +12 lb +5.5 kg | +23 lb +10.4 kg | +31 lb +14.1 kg | +44 lb +20 kg |
| 230 lb 104.3 kg | +12 lb +5.4 kg | +23 lb +10.5 kg | +32 lb +14.6 kg | +46 lb +20.9 kg |
| 240 lb 108.9 kg | +12 lb +5.4 kg | +25 lb +11.3 kg | +33 lb +14.9 kg | +47 lb +21.3 kg |
Reverse Barbell Curl and Barbell Curl Exercises Used by This Calculator
This calculator uses a strict reverse barbell curl and a strict barbell curl strict. Use a strict pronated-grip straight-bar reverse curl and a strict standard barbell curl under each tool’s grip, wrist, elbow, torso, range, and control rules. Do not substitute EZ-bar, cable, machine, preacher, dumbbell, band, hammer, wrist, one-arm, strapped, hooked, swung, leaned, hip-driven, or partial reps.
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.
Use a strict, repeatable Barbell Curl (Strict)
Standing position with barbell held at arm’s length Full elbow extension at the bottom of every rep Curl until the bar reaches shoulder level with full elbow flexion Elbows remain fixed at sides throughout the movement Torso remains upright with no backward lean Controlled eccentric (no dropping the weight) Enter total barbell weight. Keep the same equipment and setup when retesting.
Enter one recent Reverse Barbell Curl set and one recent Barbell Curl set
Enter total barbell load and a whole number from 1 to 12 strict repetitions for each exercise. Pounds and kilograms can be mixed. Preserve each curl’s canonical grip, wrist position, range, and strict torso.
Related Tools
- Reverse Barbell Curl — View the individual Reverse Barbell Curl standards and next strength-level target.
- Barbell Curl (Strict) — View the individual Barbell Curl standards and next strength-level target.
- EZ Bar Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Preacher 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.
- Close Grip Standing Barbell Curl — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.