All Posts By Muscle Insider

Average Curl Weight For Males and Females on Dumbbell and Barbell Curl

Let’s face it; most serious lifters are insecure about the weight on their bar. They don’t want to be seen lifting weights that are considered light by their fellow exercisers. Don’t believe us? Watch the average curling weight across the gym floor increase by at least 5 pounds when a pretty lady walks into the gym.
Although “How much do you bench?” is the most popular question amongst the bros, “How much do you curl?” takes a close second. Unlike the squat, bench press, or deadlift, the curl is an isolation exercise, meaning it uses a single joint and muscle group. For this reason, the weights you can lift on the biceps curl will be significantly lower than the big three lifts. Contrarily, if you have a bigger curl than the squat or bench press, you have some soul-searching to do. 
Your maximum curl weight depends on factors like your age, weight, gender, form, and experience level. Furthermore, your average and max curl weight will vary depending on the exercise. Most lifters have different average curl weights on the barbell, dumbbell, cable, and strict curl. 

You shouldn’t expect a 50-year-old beginner male to match a 24-year-old professional’s barbell curl max. At the same time, the senior should not be boasting about beating a fit lady’s dumbbell curl max. 
In this article, we cover the average curl weight for men and ladies on dumbbells and barbells, factors affecting your curl weight, how to find your one-rep max, the correct curling form, and how to increase your curl weight. Long story short, this guide will answer all your questions about curling. So, without any further ado, let’s get into it. 
Why Should You Know the Average Curl Weight?
Knowing the average curl weight for your group will tell you how you stack up against your peers. These benchmarks will give you a goal, allow you to track your progress, and keep you accountable. 
Furthermore, many rookies set themselves up for injury while training, as they try to do too much too soon. Knowing the average curl weight for your experience level will help you set realistic targets for yourself. 
Average Curl Weight For Dumbbells Curl
Contrary to what most lifters think, your weight on the dumbbell curl will not be the same as that on your barbell curl. Give below are the average curl weight for males and females on dumbbells and barbells. Use this data to select the right weight for your next workout. 
Average Dumbbell Curl Weight For Males

The information presented below is derived from the analysis of 1,910,923 lifts conducted by Strength Level based on a person’s one-rep maximum (1RM).

Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite

130
10
23
42
66
96

140
11
25
44
70
100

150
12
27
47
73
104

160
14
29
50
76
108

170
15
30
52
80
111

180
16
32
54
83
115

190
18
34
57
85
118

200
19
36
59
88
121

210
20
37
61
91
124

220
21
39
63
93
127

230
23
41
65
96
130

Note: These weights are for one dumbbell. 

The average dumbbell curl weight for a male intermediate lifter is 52 pounds. On the other hand, the average curl weight for beginners is 14 pounds, 29 pounds for novices, 80 pounds for advanced lifters, and 113 pounds for the elite. 

According to the data, novice male lifters are capable of curling nearly twice the amount of weight as beginners across the weight classes. The disparity in dumbbell curl weight between inexperienced and elite athletes diminishes as body weight increases.
Average Dumbbell Curl Weight For Females

Men are generally stronger than their female counterparts, and this can be seen in curl weight comparisons throughout this article. 

Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite

110
6
13
25
40
58

120
6
15
27
43
61

130
7
16
28
45
63

140
8
17
30
46
66

150
9
18
31
48
68

160
9
19
33
50
70

170
10
20
34
51
72

180
11
21
35
53
73

190
12
22
36
54
75

200
12
23
38
56
77

On average, a female intermediate lifter can dumbbell curl 30 pounds. However, for beginner athletes, the weight capacity is around 8 pounds, 17 pounds for novices, 47 pounds for advanced athletes, and 67 pounds for elite lifters.

While the difference between the male and female lifters is 6 pounds at the newbie level, it widens to 46 pounds for the advanced exercisers in the dumbbell curl. 
Average Curl Weight For Barbells Curl
The average barbell curl data is based on 1,647,530 lifts. The participants used an Olympic barbell (45 pounds) for this test. 
Average Barbell Curl Weight For Males

Here is the average barbell curl weight for males across different weight groups:

Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite

130
27
49
79
117
160

140
30
54
85
124
169

150
34
58
91
131
177

160
37
63
97
138
184

170
41
67
102
145
192

180
44
72
108
151
199

190
47
76
113
157
206

200
50
80
118
163
213

210
54
84
122
168
219

220
57
88
127
174
225

230
60
91
131
179
231

Male intermediate lifters typically have an average barbell curl weight of 103 pounds. In comparison, beginners can curl 38 pounds, novices can lift 66 pounds, advanced lifters can handle 149 pounds, and elite athletes can manage an impressive 201 pounds.
Average Barbell Curl Weight For Females

Here is the average barbell curl weight for females across different weight groups:

Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite

110
10
24
45
71
103

120
12
26
48
75
108

130
13
29
51
79
112

140
15
31
54
83
117

150
16
33
56
86
121

160
18
35
59
90
125

170
19
37
62
93
128

180
21
39
64
96
132

190
22
41
67
99
135

200
23
43
69
102
139

On average, female lifters can curl 54 pounds with a barbell. However, beginners typically start with 14 pounds, novices can manage 31 pounds, advanced lifters can lift 85 pounds, and elite female athletes can curl an impressive 120 pounds.

Factors Affecting Curl Weight
These factors can influence your curl weight:
Age
For people between 15-90, the average curling strength maxes out at 25 for elite athletes and stays constant up to 40, after which it starts tapering. You should go all out between 25 and 40 if you want to set a monster biceps curl PR. 
Gender
On average, males exhibit greater strength than females. Men in the same age, experience, and weight bracket will be able to lift heavier than their female counterparts. 
Weight
Heavier folks will generally be able to lift more than their peers in the same age and experience group. The additional weight provides more strength and stability required to lift heavier weights.
Experience Level
More experienced lifters will, on average, be able to curl heavier weights than those with lesser experience. It is mainly because experienced lifters have spent more time mastering their craft and have the muscle power to back it up. 
Exercise Variation
You shouldn’t expect to curl the same weight on the standing barbell curl as the barbell preacher curl. Furthermore, your grip (overhand or underhand) and hand placement also play a role in determining how much weight you can curl. 
Training Goal
People training to compete in a strict curl competition can curl more than a recreational lifter. Strength-focused athletes use the 1-5 rep range to go as heavy as possible. On the flip side, people focusing on aesthetics stay in the 8-12 rep range. 
Form
Your exercise form plays a crucial role in how much you can curl. Lifters using a lousy form and a lot of momentum will be able to lift heavier than folks using a strict form. Despite the allure of lifting heavy, you should stick to a strict form, as neglecting your form increases your risk of injury. 
How To Find Your 1RM Curl Weight
The weights listed in this article are one-rep maxes. Notably, attempting a one-rep max without the right skills and experience can lead to injury. You must perform a 1RM under expert supervision, especially if you are a rookie. 
Use a one-rep max calculator to find the maximum weight you can curl on a particular exercise variation. You, however, need to perform the exercise before using the calculator. Input the weights you used and the reps you were able to complete on the exercise with the perfect form to get your one-rep max number. 
How To Curl With the Correct Form
This is how to perform the barbell and dumbbell curl with the correct form:
Dumbbell Curl

Stand tall with a hip-width stance while holding a dumbbell in each hand with a neutral (palms facing each other) grip.
The dumbbells should be resting on the outside of your thighs at the starting position.
Keeping your elbows pinned to your sides, curl the dumbbells to your chest height. 
Turn your palms toward the ceiling during the concentric (upward) movement. 
Pause and contract your guns at the top. 
Slowly return to the starting position. 
Repeat for recommended reps.

Pro Tip: Turn your palms inward at the top for optimal biceps peak contraction. 

Check out our complete dumbbell curl guide here!
Barbell Curl

Stand upright with a hip-width stance.
Hold the bar with a shoulder-wide underhand grip. 
Keeping your elbows pinned, curl the bar to your shoulder level. 
Pause and contract your biceps at the top. 
Rinse and repeat.

Pro Tip: Control the weights on the eccentric (lowering) motion. Letting the bar drop to your thighs removes the tension from your biceps. 

Check out our complete barbell curl guide here!
How To Increase Your Maximum Curl Weight
Use the following tips to improve your biceps curling performance:
Progressive Overload
To lift heavier on the biceps curl, you must constantly engage in challenging workouts. Contrary to what most lifters think, you don’t always have to lift heavy weights in each workout to get stronger. 
Advanced training techniques like dropsets, supersets, and intraset stretching can provide the stimulus required for muscle and strength gains. Furthermore, you could also increase your training intensity and volume to spur growth. 
Diet
You cannot out-train a bad diet. If you want to grow bigger and stronger, you must follow a balanced diet. Stick to your daily caloric goals and a high protein intake. Seek expert help if you lack the knowledge to design an effective diet. 
Rest
Training your arms every day might sound like a good plan to build strength and muscle mass; it, however, can stall your growth because of overtraining. Your biceps are a small muscle group and require at least 48 hours of rest between workouts to recover optimally. Training them too frequently can increase your risk of injury. 
FAQs
How to know if I’m curling sufficient weights?
Your ideal curl weight will depend on your age, gender, weight, experience level, and exercise variation. Use the average weights given for the barbell and dumbbell curl above to tally your performance. You’ve nothing to worry about If you’re curling more than the average for your weight class. 
How much weight should I use for bicep curls?
Again, the weights you will use will depend on your age, gender, weight, experience level, and exercise variation. You will also have to adjust your weights according to your training goal. Lifters training for hypertrophy should use a weight that allows them to complete 8-12 reps with a picture-perfect form. On the other hand, folks focusing on strength gains will be better off in the 1-5 rep range. [1]

Also Check Out:

Average Bench Press By Weight, Gender, and Experience Level
Average Deadlift By Weight, Gender, and Experience Level
Average Squat By Weight, Gender, and Experience Level
Average Pull-Up and Chin-Up By Weight, Gender, and Experience Level
Average Power Clean By Weight, Gender, and Experience Level

Wrapping Up
Knowing the average curl weight for males and females can help you set realistic goals. You must, however, ensure that you don’t bite off more than you can chew. After you have found the average curl weight for your age, weight, gender, and experience level, you shouldn’t take on that weight in your first gym session.
Use progressive overload techniques to develop the necessary strength to lift the average curl weight for your group and then some more. Remember, always prioritize lifting with the correct form over moving heavy weights. Best of luck!
References

Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.