Biceps Curl Test

What's The Point?

Apart from vanity, big arms can help in a variety of sports from tennis to American football, rugby to basketball, strong arms can help you to play better.

The Biceps Curl Test is a simple and effective way to measure exactly how strong your arms are.

What Do You Need?

• Dumbbells ranging from 5 lbs to 50 lbs+ (depending on the athlete)
   
• Smaller increments work best for determining 1RM
   
• A bench with the back rest adjusted to an angle of 30 degrees
   
• An assistant

How Do You Do The Test?

• Set the back rest of the bench to 30 degrees
   
• Choose an initial weight close to your estimated maximum lift.
   
• Stand behind the inclined surface of the bench, with the rear of your upper arm (triceps) resting on the inclined surface.
   
• Grip the dumbbell, palm up, and flex the elbow to bring the dumbbell upwards.
   
• Once the dumbbell has been raised, the tester/assistant can take it from you.
   
• After each successful attempt, wait 1 2 minutes, then repeat with additional weight.
   
• Continue with this procedure until you reach your maximum (1RM)
   
• Record the final weight lifted

What Results You'll See

Results are comparative by performing the test regularly you can compare your results with your previous assessments. With appropriate training, you should see development from one assessment to the next.

What's Being Measured Again?

This is an effective way to measure the strength of the arms.