How Many Kg Is a Good Bicep Curl?

December 8, 2025

Understanding Strength Standards, Technique, and What “Good” Really Means

Ask ten people how many kg is a good bicep curl and you’ll get ten different answers — because strength isn’t built on a single number. It depends on technique, training history, body weight, and whether you’re curling with a dumbbell, a barbell, an EZ bar, a bicep curl machine, or a preacher curl bench. Too many lifters compare themselves to someone in the gym doing half-reps with swinging shoulders and think they’re weak. But when you focus on bicep curl form instead of ego lifting, the numbers change dramatically. A good bicep curl isn’t just about hitting a big kilo — it’s about lifting a controlled, repeatable weight that actually challenges the bicep muscles worked rather than every joint in your body.

This guide breaks down what counts as a good bicep curl kg at different fitness levels, why each variation feels different, and how to build stronger, fuller, harder-contracting arms with the right technique. We’ll cover standing curls, incline bench curls, hammer curls, preacher curls, barbell curls, and cable curls so you can judge your progress accurately rather than guessing in the mirror.

The goal isn’t to chase someone else’s numbers — it’s to understand your own and build strength that actually lasts.

If you’re working on your curls because you want balanced, full-body strength, it’s worth knowing where your lower-body numbers should sit too. Your squat strength has a direct impact on overall power, posture, and even how stable you feel during standing curls. If you want a realistic benchmark for your legs, read our full guide How Much Should I Be Able to Squat (kg)? — it breaks down standards for beginners to advanced lifters and includes a free squat strength calculator you can use to check exactly where you stand.

What “Good” Means in Strength Training

Most people underestimate how much strength varies by training age. Someone who lifts three months can’t compare their bicep curl to someone lifting five years. Even comparing dumbbell curl kg with barbell curl kg is misleading — they’re completely different exercises.

Instead of one answer, here’s the framework:

A “good” bicep curl is a weight you can lift for 8–12 controlled reps with:

Zero swinging
Elbows staying pinned
Full stretch and full contraction
Smooth tempo
No shifting the torso to cheat the rep

Once these break down, the weight is no longer a “good” curl — it’s just momentum doing the work.

Good numbers come from good reps, not the other way around.

Strength Standards: What Kilo Bicep Curl Is Good?

These are realistic, evidence-based ranges for strict curls with proper form. Not explosive cheat reps.

DUMBBELL BICEP CURL (PER ARM)

Beginners: 5–8 kg

Intermediates: 10–16 kg

Advanced: 18–24 kg

Elite: 26–32 kg strict curl

Most people never reach 30 kg dumbbell curls with strict form in their lifetime. That’s not weakness — that’s reality. The strict curl world record itself involves extremely controlled movement for a reason.

For perfect progression, invest in high-quality dumbbells that feel stable and are made to last. These rubber hex dumbbells are ideal for this because the hex shape prevents rolling and the grip stays firm under sweat.

BARBELL BICEP CURL (STANDARD BAR)

Beginners: 15–20 kg

Intermediates: 25–35 kg

Advanced: 40–55 kg

Elite: 60–75 kg strict

In May 2024, Paul Boland set a Guinness-verified record by performing over 1,550 alternating curls with 11.34 kg in one hour, lifting a total of 18,358 kg — roughly the weight of a small lorry. It isn’t a strict-curl max, but it highlights the sheer strength and endurance real curling demands.

EZ BAR BICEP CURL

Beginners: 12–18 kg

Intermediates: 20–30 kg

Advanced: 32–45 kg

EZ bars reduce wrist strain and allow a stronger mid-range contraction. Most lifters curl more with EZ than straight bar.

PREACHER CURL (BAR OR DUMBBELL)

Because your arms are pinned and momentum is removed, numbers drop significantly:

Beginners: 6–10 kg dumbbell / 10–15 kg bar

Intermediates: 12–16 kg dumbbell / 20–25 kg bar

Advanced: 16–22 kg dumbbell / 30–40 kg bar

Preacher curls isolate the muscle brutally — and that’s the point. If you want strict, undeniable bicep strength, this is the benchmark that exposes weak form immediately.

To get the cleanest contractions, use a secure preacher curl setup like this preacher curl and tricep extension bench for unmatched stability.

CABLE BICEP CURL

Cables feel lighter due to constant tension and easier stabilisation:

Beginners: 5–12 kg

Intermediates: 12–20 kg

Advanced: 20–30+ kg

Cable curls help maintain tension in the shortened range, making them ideal for hypertrophy phases.

Why the Exercise Variation Changes the KG

The bicep curl exercise looks simple, but every variation changes leverage, stability, and muscle recruitment. That’s why your standing bicep curl kg and your bicep curl on bench kg don’t match.

1. Standing Bicep Curl

Allows slight body movement. You’ll always curl more standing than seated because your core stabilises.

2. Seated Bicep Curl

Removes momentum. Harder, cleaner, and better for isolating the muscle.

3. Incline Bench Bicep Curl

Creates a deep stretch at the bottom — the hardest part of the rep. Expect numbers to drop 20–40%.

4. Preacher Curl

Eliminates cheating entirely. Forces the biceps to work alone. Ideal for real strength measurement.

5. Cable Curl

Smooth resistance, no sticking points. Good for high reps and metabolic stimulus.

6. Barbell Curl vs Dumbbell Curl

Barbells allow higher total load but can mask arm imbalances.
Dumbbells create symmetry and force stabilisation.

Both build strength — but they are not interchangeable.

7. Hammer Curl

Uses brachialis and brachioradialis more heavily. Most lifters can hammer curl more than they can supinate-curl simply because more muscle groups assist.

8. Curl to Press

Biceps work the curl portion; shoulders take over the press. Great for efficiency but not a true measure of curl strength.

Bicep Curl Muscles Worked Explained Properly

Many people think curls only hit the peak of the bicep. In reality, a proper curl trains:

Biceps brachii (long head + short head)
Brachialis (gives arm thickness)
Brachioradialis (forearm strength)
Stabiliser muscles in shoulders & core

Different curl variations shift priority.

Incline curls: emphasise long head
Hammer curls: emphasise brachialis
Preacher curls: emphasise short head
Standing barbell curls: mixed activation

Understanding this makes your curl numbers more meaningful — you’re not just lifting weight; you’re targeting specific muscle architecture.

The Biggest Reason Curl Numbers Look Higher Than They Really Are

Gym lifters love swinging. They lean back, hitch their hips forward, and turn a curl into a reverse deadlift. It looks impressive, but it’s not real strength.

True strict form reduces your ego by half — and doubles your gains.

A real curl means:

Elbows glued to ribs
Upper arm stationary
Feet fixed
No hip drive
No shoulder swing
Slow lowering phase
Wrist supination engaged

When you train like this, your numbers become honest — and your arms finally grow.

How to Progress Your Bicep Curl KG Properly

You don’t jump from 8 kg to 16 kg overnight. True progression is earned through tension, not oversized plates.

1. Master Perfect Form First

Strength without form is wasted.

Form without strength is potential.

Combine both and you grow.

2. Increase Load in Small Steps

Rubber hex dumbbells with small increments are perfect for this — those 2–3 kg jumps matter more than people realise.

3. Use the Preacher Bench for Accountability

If you want numbers you can’t cheat, the preacher curl bench removes every shortcut.

4. Add Slow Negatives

3–5 second lowering phases add strength faster than adding kilos.

5. Train Biceps Twice a Week

One heavy day

One volume day

6. Train Supporting Muscles

Forearms, grip, and shoulder stability all impact curl strength.

7. Build Leg Strength Too

Leg drive affects standing curls — but even more importantly, overall strength development is systemic. Strong lifters have strong legs.

This leg press machine helps build that foundation.

Realistic Curl Goals for Most Lifters

People need real numbers, not social-media fantasy. These are achievable, respectable targets.

After 3 Months Training

Dumbbell curls: 8–10 kg

Barbell curls: 20–25 kg

After 1 Year Training

Dumbbell curls: 12–16 kg

Barbell curls: 30–40 kg

EZ bar curls: 25–35 kg

Preacher curl: 10–14 kg dumbbells

After 2–3 Years

Dumbbell curls: 18–22 kg

Barbell curls: 45–55 kg

EZ bar: 35–45 kg

Preacher curl: 14–20 kg dumbbells

Strict, honest, stable. These numbers build arms that look strong and function strong.

Why Your Curl KG Might Be Stuck

Plateaus are common — here’s why they happen:

Your form is breaking
You’re not training the long head enough
Your shoulders dominate
You swing the weight
You don’t supinate
You rush reps
You never train preacher curls
You skip progressive overload
You never train forearms
Your grip fails before your biceps

Fixing even one of these can increase your curl kg instantly.

If You Want to Increase Your Curl Fast

Here’s the simplest, most effective 6-week progression:

WEEK 1–2: FORM & BASE STRENGTH

Standing dumbbell curls: 3×10

Hammer curls: 3×12

Preacher curls: 3×8

Cable curls: 2×15

WEEK 3–4: LOAD INCREASE

Standing curls: 4×8 heavier

EZ bar curls: 3×10

Incline bench curls: 3×10

Hammer curls: 3×8

WEEK 5–6: STRICT STRENGTH

Preacher curl: 5×5 heavy

Barbell curl: 4×6

Cable curls: 3×12

You’ll add 2–6 kg to your dumbbell curls and 5–10 kg to your barbell curls if performed properly.

Measuring Strength Beyond KG

True strength isn’t only the weight you curl. It’s:

Control
Consistency
Stability
Range of motion
Pump quality
Muscle activation
Lack of cheating

Anyone can swing a heavy dumbbell. Few can curl a moderate weight perfectly.

Final Perspective — What Makes a Bicep Curl “Good”?

A good bicep curl isn’t defined by comparing yourself to the strongest person in the gym. It’s defined by choosing a weight that challenges your biceps — not your lower back, not your hips, not your shoulders. If you can curl a weight with control, without cheating, and with the muscle doing the work it’s meant to do, that’s a good curl for you.

Strength grows when reps are honest. Arms grow when tension is real. And progress becomes inevitable when you focus on technique first and kg second.

If you want the tools to support strict, powerful bicep training, explore the Fittux fitness collection, where you will find preacher benches, rubber hex dumbbells, leg press machines and more home gym equipment built for people who train with intent, not ego.