Biceps Curl 1RM Calculator

Read the result for the curl you selected

Keep the selected curl equipment and weight convention when using the estimate. For dumbbells, choose one dumbbell from the each-hand value; for a barbell, count the full bar and plates.

Enter the right curl weight

Choose barbell or dumbbell curls and enter the weight from a consistent set of 1–10 full repetitions. For a barbell, count the bar and plates together; for dumbbells, choose one hand or the combined pair, and keep that convention with the result.

Use the same strict curl variation, unit, and setup when comparing. An equipment increment follows the selected convention—per dumbbell for dumbbells or total weight for a barbell—and the page does not convert between barbell, dumbbell, EZ-bar, preacher, or other curl variations.

Weight unit

Choose the unit shown on your weights.

Weight lifted

Enter the weight used for your completed set, following the weight convention below.

Repetitions completed

Enter 1–10 full repetitions from a hard set with consistent technique.

Repetitions to estimate

Choose how many repetitions you want to estimate a weight for, from 1 to 10.

Percentage of your estimated max

Enter the percentage weight you want to calculate.

Available weight increase

Leave blank for an unrounded estimate. For dumbbells, enter the increase available for one dumbbell, even when entering both weights combined. For a barbell, enter the total increase.

Exercise setup

Choose the version you performed. Compare results only with the same version.

How are you counting the weight?

Choose the description that matches the number you entered. Keep this choice the same when comparing results.

Compare targets for the same curl

The curve uses the selected barbell, per-hand or pair-total convention for every point. Keep the weight-convention label with any value you take from the chart or copy into your notes.

The example below shows how to read the graph. Your graph updates after you calculate, and the complete values remain available in the table beneath it.

Follow a barbell or dumbbell curl example

The result uses only the values you enter and the method shown below. Rounded workout values stay separate from the underlying calculation.

A checked biceps curl example

This checked example uses pounds. It comes directly from the same calculator that produces your result.

Select “Use example” to load these values. If you choose kilograms in the calculator, the chart and personalized tables recalculate in kilograms.

Keep curl estimates comparable

Use this as a repeatable estimate, not proof of your true one-rep max. The available study used to check the Brzycki equation tested free-weight bench press in 103 college women. That study checks the equation in that setting; It did not test barbell or dumbbell biceps curl. Keep barbell and dumbbell curl results separate, and preserve whether a dumbbell entry means one hand or the pair. Use a hard set of 1–10 full repetitions. Stopping early can understate the estimate, and this calculator does not accept higher-repetition sets.

• Strength Testing—Predicting a One-Rep Max from Reps-to-Fatigue — Matt Brzycki (1993).
• Accuracy of Prediction Equations for Determining One Repetition Maximum Bench Press in Women Before and After Resistance Training — Mayhew et al. (2008).
• Guide for the Use of the International System of Units (SI) — NIST (2008).

Find the curl tool for your next task

• Barbell Curl (Strict) Live Endura

  Explore the listed curl standards with their own equipment conventions.

• RPE Calculator

  Record effort alongside the completed curl set.

• Warm-Up Set Calculator

  Prepare chosen warm-up weights in the same per-hand or total convention.

• Barbell Plate Calculator

  Find plates when the selected curl setup uses a barbell.

• Lat Pulldown 1RM Calculator

  Track a separate pulldown set rather than inferring it from curl strength.