Bicep Curl Max Calculator 2025: Peak Your Guns
Stop guessing. One set → three proven formulas → your exact 1RM + printable warm-up pyramid.
The 3 Formulas
- Epley: weight × (1 + reps/30)
- Brzycki: weight × 36 / (37 - reps)
- Lander: (100 × weight) / (101.3 - 2.67123 × reps)
1RM Standards (Strict Curls)
| Level | Male | Female |
|---|---|---|
| Beginner | 15 kg | 8 kg |
| Intermediate | 25 kg | 14 kg |
| Advanced | 35 kg | 20 kg |
Warm-Up Pyramid (for 40 kg 1RM)
- Empty bar × 15
- 12 kg × 10
- 20 kg × 8
- 28 kg × 5
- 34 kg × 3
- 40 kg × 1 ← NEW PR!
Pro Tips
- Use EZ-bar to spare wrists
- Full ROM: chin to bar
- Rest 3–5 min before 1RM attempt
FAQs
Can I use dumbbells? Yes—enter combined weight (e.g., 2×15 kg = 30 kg).
Why three formulas? They converge within 2 % for 3–15 reps.
Conclusion
Log your set. Crush your max. Flex. Repeat. Ready for sleeve-busters? Calculate now!
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