General
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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Procedure
- 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.
Result
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