Quick answer: what is a good bicep curl?
There is no single official number. A “good” curl depends on your bodyweight, sex, age, training experience, the equipment you use, and how many strict reps you can do. As a loose guide, many strength-standards tables treat a strict barbell curl for one rep at roughly half of bodyweight as a solid intermediate lift, and a rep at or above bodyweight as advanced. Treat these as rough orientation, not rules, because different sites and datasets give different numbers.
Why there is no single standard
Most published “strength standards” are built from lifts that users log on training apps and websites. That means the numbers describe people who track their lifting, who are often more experienced than the general public. A few things change the answer a lot:
- Reps. A single maximum curl and a set of eight clean reps are very different achievements. Many tables use an estimated one-rep max, which for curls is less reliable than for squats or deadlifts.
- Form. A strict curl with the torso still is harder than one with a swing. Body English can add a lot of weight to the bar without much extra biceps work.
- Equipment. Barbell, EZ-bar, dumbbell and cable curls feel different. Dumbbell numbers are usually quoted per hand.
- Body size. A heavier person can usually curl more in absolute terms, so ratios to bodyweight are more useful than raw pounds for comparison.
Rough benchmarks by training level
Use the following as a very approximate frame for a strict barbell curl in an adult male lifter, expressed as a share of bodyweight. Women commonly fall at lower ratios on the same scale, and the gap is smaller for dumbbell curls than most people expect.
| Level | Typical barbell curl (1 rep, strict) |
|---|---|
| Beginner | Around one-quarter to one-third of bodyweight |
| Novice | Around one-third to one-half of bodyweight |
| Intermediate | Around half to two-thirds of bodyweight |
| Advanced | Around three-quarters to bodyweight |
| Elite | Roughly bodyweight or more |
These ranges are my own conservative reading of commonly published tables rather than a precise standard. Compare yourself against a couple of sources and expect variation.
Is a 40 lb or a 70 lb curl good?
It depends on how the weight is held and how many reps you do.
- 40 lb total on a barbell or EZ-bar is a reasonable early goal for many beginners and is often reached within the first months of consistent training, though that varies.
- 40 lb dumbbells in each hand for strict reps is a solid result for many men and a very strong result for most women.
- A 70 lb dumbbell in each hand is a very strong curl by most standards and generally takes years of training. Check that the reps are strict before comparing yourself with it.
- A 70 lb barbell is a common mid-range figure for many trained men, but again depends on bodyweight and reps.
A useful habit is to describe your curl as weight and reps together, such as “40 lb dumbbells for 8 strict reps,” because that is what you can actually improve and compare.
Hammer curl standards
Hammer curls, with the palms facing each other, also train the brachialis and brachioradialis alongside the biceps. Most people can hammer curl about the same as, or slightly more than, they can supinated dumbbell curl. Few tables publish separate hammer curl standards, so a practical approach is to use your dumbbell curl standard as a reference and track your own progress. The same advice about reps and form applies.
How to test your curl
- Warm up with lighter sets first.
- Use a strict setup: feet planted, back against nothing, elbows near your sides, no swinging.
- Rather than testing a true one-rep max, which can stress the elbow and tendon, consider a rep-max test such as your best set of 5 to 8. Many lifters estimate their max from this.
- Stop if you feel sharp pain at the elbow or in the biceps tendon.
How to improve your curl
- Progressive overload. Add a rep or a small amount of weight over time, following the approach in progressive overload in weight training. Smaller dumbbell increments help because curl strength moves in small steps.
- Train it enough. Many programs hit the biceps directly about two times a week, along with indirect work from rows and pull-ups. For fast, power-oriented variations, see explosive bicep exercises.
- Control the lowering phase. A slow, controlled lowering keeps tension on the muscle and discourages cheating.
- Use varied grips. Rotating between barbell, EZ-bar, dumbbell and hammer curls spreads the stress on joints and builds the surrounding muscles.
- Build pulling strength overall. Stronger back and grip help curl and row performance. See our guide to one-arm pull-up training for a demanding pulling goal, and average grip strength for women if you are working on forearm and grip.
- Eat and sleep enough. Strength follows recovery and sufficient protein and calories.
Age and sex considerations
Strength typically peaks in early to middle adulthood and declines gradually later, though resistance training can slow this. Women generally lift less absolute weight than men in upper-body lifts, but progress comes from the same principles, as covered in our guide to strength training for women. Compare yourself with people of similar age and bodyweight, and focus mostly on your own trend over months.
Related strength standards
Standards for other lifts follow the same logic. If you are working on your lower body, see how to improve squat strength. If you are choosing equipment, our guide to the ideal kettlebell weight for men may help.