How should I test One Arm Curl?

Use the same setup as your training sessions (handle, pulley, elbow angle). Record the max stable load on a short set or 2–3 second isometric.

Is this benchmark reliable for competition?

It's a training reference, not a WAF/IFA standard. It helps place your progress relative to the ArmLab PR catalog and community.

ARMLAB

Strength benchmark

Enter your max load in One Arm Curl to get your tier.

Enter your max One Arm Curl load in kg. We benchmark it against arm wrestling research and the ArmLab PR leaderboard.

Max load on a single set or stable isometric hold.

Load (kg)

Plate weight only (excluding pin if possible).

Sex

Bodyweight (kg, optional)

Adjusts thresholds; leave empty for 80 kg reference.

One Arm Curl

Enter a load in kg to see your tier.

Training benchmark, not an official ranking. Technique, angle and gear affect your load.

Methodology

Strict one-arm curl on bench or preacher pad. Table-specific biceps proxy (not a WAF test).