This new way to do bicep curls will help you build bigger arms in record time

This new variation on the bicep curl can help you build muscle and tone up your arms

Bicep curl workout
(Image credit: Getty Images)

If you're looking to build muscle on your arms, you might have already picked up a set of the best resistance bands or best adjustable dumbbells. Building better biceps and triceps isn't just for dedicated bodybuilders: having more upper-body strength will help you in many walks of life, and building muscle will increase your "body composition", the fat-to-muscle ratio which can help you stay healthy. 

This exercise is a great way to build more muscle in your biceps. Requiring only a single dumbbell, it's presented in this YouTube video by noted fitness channel Athlean-X and trainer Jeff Cavaliere. It's said to have been inspired by former Mr, Olympia Sergio Olivia, who used it to grow his arms. Check it out below:

Check out the new way to do bicep curls below:

How to do it:

  • Take hold of a dumbbell by resting one of the discs on your palms.
  • Curl your arms up to your chest, keeping the dumbbell level
  • Slowly lower your arms under control, again moving your hands to keep the dumbbell level at the bottom of the curl. 

Why do this bicep curl variation?

There's a few reasons why you might want to do this curl to grow your biceps. For one, it removes your forearms from the equation. Forearm strength is very important, as it means you've got a firm grip, and that's a great indicator of health in later life according to studies. 

However, if your forearms aren't yet very strong, they might get tired before the rest of your body does while exercising. This variation only works your biceps, which a) really stresses the bicep muscle, helping it to grow, and b) allows you to keep exercising after your grip has given out. 

Not many people know the bicep is actually made up of "long head" and "short head" muscles. Cavaliere says this exercise grows the "long head" very well, which is the outer portion of the bicep responsible for the bicep's "peak". Doing this curl means big arms are on the way. 

Of course, this is an exercise which targets the biceps and only the biceps. To train your whole body, you want to first do big lifts which hit lots of different muscle groups, such as deadlifts or pull-ups, before targeting individual muscles like this. For more on big arms, check out our guide to the best bicep workouts

Matt Evans
Matt Evans

Matt Evans is an experienced health and fitness journalist and Channel Editor at Fit&Well. He's previously written for titles like Men's Health and Red Bull, and covers all things exercise and nutrition on the Fit&Well website. 

Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen kickboxer and runner. His top fitness tip? Stretch.