Shoulder endurance is important in overhead sport, gym training, work tasks and athletic positions requiring repeated arm elevation. While maximal strength tests show peak force capacity, repetition-based endurance tests provide additional information about fatigue tolerance and repeatability under load.
The 10% bodyweight version is a higher-load option. It may be appropriate for stronger clients, athletic clients or clients who can maintain a consistent shoulder flexion pattern under load.
The result should be interpreted alongside symptoms, shoulder range of motion, shoulder strength, shoulder external rotation endurance, shoulder flexion hold testing, overhead tasks and training demands.
Test name: Shoulder Flexion – Reps 10% BW
Category: Shoulder flexion endurance
Load: 10% of body weight
Primary score: Valid repetitions completed
Best use: Higher-load shoulder endurance testing, baseline comparison and retesting
Key limitation: It is load- and protocol-specific and may not suit clients with high shoulder irritability
The Shoulder Flexion – Reps 10% BW Test assesses how many controlled shoulder flexion repetitions a client can complete using a load equal to 10% of their body weight.
The test may be performed using a dumbbell, cable, plate or other measurable load, provided the setup is standardised.
For example, a 70 kg client would use a 7 kg load if following a true 10% bodyweight protocol. The exact load should be rounded and recorded according to available equipment.
The test may be used to assess:
Shoulder flexion endurance
Repeated arm elevation tolerance
Fatigue response under a scaled load
Baseline and retest change
Symptom response during repeated flexion
Technique change under fatigue
Higher-load shoulder endurance capacity
It is most useful when the same load calculation, equipment, ROM, tempo and stopping criteria are repeated.
The primary score is valid repetitions completed.
The result may reflect:
Shoulder flexion endurance
Anterior shoulder loading tolerance
Upper-limb fatigue tolerance
Scapular and trunk control
ROM consistency
Pain or symptom response
Technique control under fatigue
Motivation and familiarisation
It should not be described as isolated anterior deltoid endurance because shoulder flexion involves multiple muscles, scapular control, trunk control and load position.
The test may be useful for:
Overhead athletes
Gym clients
Field sport athletes
Swimming and racquet sport clients
Clients with repeated reaching demands
Workplace or tactical clients with shoulder loading demands
Professionals monitoring shoulder endurance over time
It may not be suitable for clients with high shoulder irritability, poor shoulder flexion ROM, pain during loaded elevation, poor control under load or inability to maintain the required position.
Dumbbell, plate, cable or measurable load
Scale or known body weight
Calculator for 10% bodyweight load
Measurz rep counter
Optional Measurz metronome
Optional Measurz stopwatch if time-limited
Optional Measurz AR measurement or inclinometer for ROM consistency
Measurz platform for load, reps, symptoms, compensation and retest comparison
Record the client’s body weight.
Calculate 10% of body weight.
Select the closest practical load and record the exact load used.
Choose the test position: standing, seated or supported.
Record grip, equipment type, arm tested, ROM target and tempo.
Start with the arm in the standardised start position.
Ask the client to lift into shoulder flexion to the selected ROM.
Lower with control to the start position.
Count only valid repetitions that meet the ROM and technique criteria.
Stop when ROM is lost, technique changes, cadence is missed, symptoms become unacceptable or the client chooses to stop.
Record valid repetitions and reason for stopping.
Record:
Body weight
Calculated 10% load
Actual load used
Arm tested
Valid repetitions
ROM target
Tempo or cadence
Equipment type
Body position
Pain or symptoms
Technique changes
Compensations
Reason for stopping
Retest date
A higher repetition score generally suggests greater shoulder flexion endurance under the 10% bodyweight protocol. However, interpretation should consider load rounding, ROM, fatigue, symptoms, trunk compensation and technique quality.
The most useful comparison is usually the client’s own baseline using the same setup.
There are no widely accepted universal norms for Shoulder Flexion – Reps 10% BW across all populations.
Use practical field bands only when the same protocol is repeated:
30+ valid repetitions: strong current endurance
15–29 valid repetitions: moderate current endurance
5–14 valid repetitions: developing current endurance
Under 5 valid repetitions: low current endurance
These are practical guide ranges only. Baseline comparison, symptom response, retest consistency and sport or work demands are more useful than rigid cut-offs.
Reliability depends on consistent load calculation, load rounding, body position, ROM, tempo, equipment type, warm-up, instructions and stopping criteria.
The 10% BW protocol provides a standardised way to scale shoulder endurance load to body size, but the result should still be interpreted as test-specific performance rather than a complete shoulder function measure.
Validity should be interpreted cautiously. The test may help monitor shoulder flexion endurance under load, but it should not be used alone to diagnose shoulder pathology, injury risk or readiness.
Common errors include:
Incorrect bodyweight load calculation
Not recording actual load used
Changing equipment type
Changing ROM
Using momentum
Leaning backwards
Shrugging the shoulder
Bending the elbow more as fatigue develops
Using inconsistent tempo
Counting partial reps
Ignoring symptoms
Comparing 5% and 10% BW tests directly
Limitations include load rounding, equipment availability, fatigue, motivation, symptom irritability and influence from trunk and scapular control.
The Shoulder Flexion – Reps 10% BW Test can help professionals:
Monitor higher-load shoulder flexion endurance
Track repeated arm elevation tolerance
Compare baseline and retest performance
Record fatigue response
Identify compensation under load
Guide endurance-focused programming
Compare shoulder flexion reps with shoulder flexion hold or external rotation endurance results
It is most useful when interpreted alongside shoulder ROM, shoulder strength, external rotation endurance, push-up testing, overhead symptoms and sport or work demands.
Record:
Test name
Body weight
Calculated 10% load
Actual load used
Side tested
Repetitions completed
ROM target
Tempo or cadence
Equipment type
Body position
Pain score
Symptom location
Technique changes
Compensation
Reason for stopping
Retest date
Use the Measurz rep counter for repetitions and the metronome for cadence control. Use AR measurement or the inclinometer to help document ROM or arm angle where useful.
It measures shoulder flexion endurance using a load equal to 10% of body weight.
No. It involves shoulder flexors, scapular control, trunk control and technique under fatigue.
Multiply body weight by 0.10. Record the calculated load and the actual load used.
There are no universal norms. Use baseline comparison and repeat the exact same protocol over time.
Yes. Record pain, fatigue, ROM loss, compensation and reason for stopping.
The Shoulder Flexion – Reps 10% BW Test assesses loaded shoulder flexion endurance.
The primary score is valid repetitions completed.
Load, ROM, tempo and equipment must be standardised.
The result should not be treated as an isolated shoulder muscle test.
Measurz can track body weight, load, reps, symptoms, compensation and retest progress.
Movement Assessment Technologies. (2024). Strength Endurance Test: Shoulder Isometric Endurance Tests (10% BW).
Kardor, S., Gorji, Z., Ghotbi, N., Attarbashi-Moghadam, B., Shadmehr, A., & Gorji, M. (2023). Upper extremity physical performance tests in female overhead athletes: A test–retest reliability study. Journal of Orthopaedic Surgery and Research, 18, 527. https://doi.org/10.1186/s13018-023-03974-4
Wilk, K. E., Macrina, L. C., & Reinold, M. M. (2022). Nonoperative and postoperative rehabilitation of the shoulder. In Clinical Orthopaedic Rehabilitation: A Team Approach.
