Bicep Curl standards

Bicep Curl standards tell you where your bicep curl sits against everyone else's, once bodyweight is taken into account. Enter your weight and one honest set below, and the calculator places it in one of six bands — then the tables show exactly what each band costs at every bodyweight.

Curl standards exist mainly to settle arguments, and they're the most cheated numbers in any gym. These bands assume a strict barbell curl with the torso still — momentum inflates this lift more than any other on the list.

Bicep Curl standards by bodyweight

Estimated one-rep max needed to enter each band, in the unit selected above.

Male standards

Body weight (lb)	Beginner	Novice	Intermediate	Advanced	Elite	World class
110	< 44	44	66	94	121	149
120	< 48	48	72	102	132	162
130	< 52	52	78	111	143	176
140	< 56	56	84	119	154	189
150	< 60	60	90	128	165	203
160	< 64	64	96	136	176	216
170	< 68	68	102	145	187	230
180	< 72	72	108	153	198	243
190	< 76	76	114	162	209	257
200	< 80	80	120	170	220	270
210	< 84	84	126	179	231	284
220	< 88	88	132	187	242	297
230	< 92	92	138	196	253	311
240	< 96	96	144	204	264	324
250	< 100	100	150	213	275	338
260	< 104	104	156	221	286	351
270	< 108	108	162	230	297	365
280	< 112	112	168	238	308	378
290	< 116	116	174	247	319	392

Female standards

Body weight (lb)	Beginner	Novice	Intermediate	Advanced	Elite	World class
110	< 28	28	44	66	88	110
120	< 30	30	48	72	96	120
130	< 33	33	52	78	104	130
140	< 35	35	56	84	112	140
150	< 38	38	60	90	120	150
160	< 40	40	64	96	128	160
170	< 43	43	68	102	136	170
180	< 45	45	72	108	144	180
190	< 48	48	76	114	152	190
200	< 50	50	80	120	160	200
210	< 53	53	84	126	168	210
220	< 55	55	88	132	176	220
230	< 58	58	92	138	184	230
240	< 60	60	96	144	192	240
250	< 63	63	100	150	200	250
260	< 65	65	104	156	208	260
270	< 68	68	108	162	216	270
280	< 70	70	112	168	224	280
290	< 73	73	116	174	232	290

How your band is worked out

Your set becomes an estimated 1RM with the Epley formula, that estimate is divided by your bodyweight, and the ratio is placed against the table for your sex. So five reps counts — you never have to test a true max to find out where you stand.

Because the bands are ratios, gaining weight moves you down the table unless the bicep curl moves with you. That's not a flaw; it's the comparison working correctly.

If the band is lower than you hoped

Almost everyone is uneven — strong on one lift, average on another — and the gap is the most useful thing on this page, because it names your next training block. A lagging bicep curl responds to the same things everything else does: progressive overload, enough hard sets, and a log that stops you from repeating last month.

Tanko Pro places every canonical lift you log on these bands automatically and paints them onto a muscle map, so the weak link surfaces without you checking a table.

Frequently asked questions

What is a good bicep curl?

It depends on your bodyweight and sex, which is what the tables above are for. As a rule of thumb, the intermediate band is what a couple of years of consistent training produces.

Do I need to test a 1RM to use this?

No. Enter any set of 1–12 reps and the calculator estimates your max from it.

Are these standards for raw lifting?

Yes — no supportive equipment beyond a belt. Sleeves, wraps and suits move numbers enough to make the comparison meaningless.

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