Strength Calculator for Bicep Curl

Turn curls into numbers you can trust. Choose formulas, units, and tempo for precision always. See one‑rep max, torque, and power in seconds here.

Calculator Inputs

Lifted Load (per arm)

Enter dumbbell load per hand, or per arm.

Arms Used

Affects force, work, and volume totals.

Reps (per set)

For best 1RM accuracy, use 1–15 reps.

Sets

Used for total volume, work, and time.

1RM Estimation Method

Different methods fit different rep ranges.

Bodyweight (optional)

Enables relative strength (1RM/bodyweight).

Vertical Displacement per Rep

Approximate up‑down travel of the load.

Tempo (seconds)

Up

Down

Pause

Used to estimate total time and average power.

Elbow Angle at Peak (degrees)

Torque is highest near 90° in many setups.

Moment Arm (elbow to load line)

A practical estimate is 25–35 cm for many adults.

Reset

Example Data Table

Use these sample inputs to test the calculator quickly.

Load (per arm)	Reps × Sets	Method	ROM	Tempo	Angle	Moment Arm	Estimated 1RM (kg)
20 kg	8 × 3	Epley	40 cm	2-2-0	90°	30 cm	25.33
30 lb	10 × 3	Brzycki	16 in	2-3-1	100°	12 in	16.10
15 kg	12 × 4	Mayhew	35 cm	1-2-0	80°	28 cm	20.05

Formula Used

1RM Estimation (per arm)

Epley: 1RM = w × (1 + r/30)
Brzycki: 1RM = w × 36 / (37 − r)
Lombardi: 1RM = w × r^0.10
Mayhew: 1RM = (100w) / (52.2 + 41.9e^(−0.055r))

Here, w is the lifted load and r is reps (1–15 recommended).

Mechanics and Training Metrics

Force: F = m × g
Peak torque: τ = F × d × sin(θ)
Work per rep: W = F × s
Average power: P = W_total / t_total
Volume: V = (load × arms) × reps × sets

d is moment arm, θ is elbow angle, and s is vertical displacement.

How to Use This Calculator

Enter the load you curled for one arm or hand.
Select whether you curled with one arm or both.
Enter reps and sets from your best recent set.
Pick a 1RM estimation method for your rep range.
Optional: add bodyweight to see relative strength.
Adjust ROM, tempo, angle, and moment arm for detail.
Press Calculate to view results above the form.
Use CSV or PDF buttons to save your report.

Notes and Practical Tips

These results are estimates, not lab measurements.
Technique changes can shift torque and ROM a lot.
Use the same setup each time for better comparisons.
For bicep curls, small weight jumps matter more.
If reps exceed 15, formulas can overestimate 1RM.

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Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.