If you can do this many bicep curls after 60, your upper body strength is considered 'elite'

Bicep curls, also referred to as arm curls, provide several benefits, especially as we get older. The primary role of the biceps is elbow flexion, or in other words, the motion of pulling something towards you. You’ll perform this exercise every time you carry a heavy bag, lift a box, or open a door.

Yet bicep curls can also strengthen the muscles around the elbow and stabilize the shoulder socket, which can reduce your risk of injuries, especially as we get older.

For this reason, arm curls are included in the Senior Fitness Test Kit. The test looks at your overall fitness and involves common activities such as standing up from a chair, walking, lifting, bending, and stretching. Ready to see how you fare? Read on to find out more.

How to do a bicep curl

You’ll be seated for this variation of the exercise. Ensure that you can comfortably place both feet on the floor, and that you’re sitting in a chair without armrests or wheels.

• Holding a dumbbell in your dominant hand, shuffle to the front of your chair so that both feet are flat on the floor.
• Ensure you’re holding the weight by your side, with the palm of your hand facing towards your body.
• Brace the upper arm against your body, and curl the dumbbell up towards your torso, twisting your arm as you do, so that at the top of the movement, the palm is facing up.
• Gradually reverse the movement until your arm is fully straightened.

Do as many reps as you can for 30 seconds.

If you can do this many bicep curls after 60, your upper body strength is considered elite

For this test, you’ll need a weight (check out the best adjustable dumbbells for working out at home here). The test suggests women use a weight of 4 or 5 pounds (or a 2kg dumbbell), and an 8-pound dumbbell (4kg) weight for men. You’ll also need a chair without armrests, and something to time yourself on — the stopwatch on your smartphone works.

The aim is to do as many reps as possible in 30 seconds. The score below shows how close to average you are. As a reminder, it’s important to do all of your reps with good form — the upper arm should be stable throughout the test, and you shouldn’t use momentum to swing your arm into the curl.

Men's results

Women's results

f you’re not quite where you want to be, start slowly and build up. Start with no weight at all, and just curl both hands up towards your torso, squeezing your bicep at the top of the movement, before slowly extending your arm back to your starting position. Over time, add weight and slowly increase the weight.

The key here isn’t to move faster. One rep involves a complete flexion of the elbow joint, and you should always move with complete control, rather than swinging your arms to pull the weight up. Keep your elbows pinned to your rib cage, and engage your core as you complete your reps, thinking about sucking your belly button into your spine.

Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds.

More from Tom's Guide

• If you can do 19 reps of this simple exercise after 60, your leg strength is considered elite
• No squats! I just tried this 8-minute chair workout, and it’s perfect for seniors, beginners, and anyone looking to build strength without impact
• No, not planks! I'm a personal trainer for seniors, and these are the 4 best exercises you can do for core stability at every age