Purpose
The 30 s Arm Curl Test assesses upper body strength and endurance which is important for everyday activities like doing chores around the house, picking up and carrying groceries, or picking up your grandchild.
Instructions
Place a sturdy chair with a back support against a wall. You will sit down with your back straight and your feet flat on the floor. The arm curl test is done with a 5-pound weight for women and an 8-pound weight for men. The goal is to perform as many repetitions of this arm crawl as possible in 30 seconds. This test is done with your dominant arm. You’ll start with your arm hanging down beside the chair. On GO you will curl the dumbbell up towards your biceps and then return to a fully extended position. That counts as one repetition. Your score will be the total number of reps that you performed in 30 seconds.
Exercise Recommendations
Muscle strengthening exercises should be performed 2 or more days a week on non-consecutive days for each muscle group. The initial focus should be on proper form with a lighter weight, progressing slowly based on your own performance. A good place to start for the biceps curl is with the test weight, 5 and 8 lbs for women and men respectively. You could also use objects like soup cans for this exercise.
Amanda Morch
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