The maximum biceps curl test is a test for your upper body. A gym with the right equipment will be the most convenient place to do this test.


  1. First do a proper warming up;
  2. Sit down holding dumbbells in each hand;
  3. Make sure your elbows are straight and that the palms of your hands are facing forward;
  4. Lift the weight (two arms simultaneously);5. Lower them down completely;
  5. The test ends when you can do no more repetitions.


Write down the number of repetitions. Compare this to the next test result to see your progress.

  • Men are expected to be able to do at least 10 repetitions with 10 kg;
  • Women are expected to be able to do at least 10 repetitions with 4 kg;

Required equipment

For this test you need the following:

  • Dumbbells
  • Chair or bench without armrests

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