The first dumbbell exercise I ever did was the biceps curl. And I know I’m not the only person like that, either. After all, plenty of you come to the gym chasing big arms, and one of the fundamental ways to get big arms and big biceps? Yup, biceps curls.
But that doesn’t always mean doing biceps curls with bigger weights and heavier weights. There’s a better way to progress the biceps curl, and that’s what I’m showing you today, in our MVP-exclusive series The Level Up. This series shows you how to progress classic exercises like the biceps curl, the hollow hold, and the pushup, adding challenge to each move — but not always the way you might expect.
Progression doesn’t always mean adding more weight, and we’re going to debunk that in this video. We’re diving deep into the expansive library of moves and exercise variations that you’ve seen across the site and in my Eb and Swole series. Now, we’re organizing them into a progression that overloads your muscles and your body for gains in strength and muscle. The beauty of this is it works regardless of where you’re training. Your favorite gym has zounds of dumbbells to create overload challenge. Training at home or a hotel? Thanks to this series and this approach, you can still progress even with light weights.
That works especially well for biceps curls. Why? Because this isn’t always meant to be a heavy weight exercise anyway. This isn’t a deadlift or bench press, where you can add weight every week. Sometimes you’ll be stuck curling the same weight for months. That doesn’t mean you can’t add challenge and variation to your workout though, and that you can’t have fun.
You’ll learn how today, working through countups, and playing with halfway holds, and learning to twist midway through the curl. All of this (and more) is covered in this Level-Up, and the results will blast more than biceps; expect forearms and brachialis, an underrated muscle that contributes majorly to your overall arm size, to all play a role.
I’m walking you through everything, and I’ll explain to you how to “start” at one “level,” and exactly when you’re ready for the next. Feel free to spend a few weeks or workouts working on each move then moving to the next. Or mix them all together to create serious biceps-frying workouts.
No matter what, you’ll build be on the arm-building road you’ve always wanted.
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