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.
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First do a proper warming up;
Sit down holding dumbbells in each hand;
Make sure your elbows are straight and that the palms of your hands are facing forward;
Lift the weight (two arms simultaneously);5. Lower them down completely;
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;
For this test you need the following:
Chair or bench without armrests
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