Add Bulk To Your Biceps With Our 100-curl Challenge - Men's Health

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SubscribeNewsletterBest TreadmillsBest Massage GunsMen's Health Tech AwardsBest Gifts for WomenHyrox Workout 100 curl challenge

Sure you could have a go at the #toiletpaperchallenge or #teabagchallenge while you're stuck at home, or you could leave those to the kids and have a go at something a little bit more you. Our 100-curl Challenge, designed by PT Andrew Tracey, will shock your biceps and triceps into max growth, and all you need to have a go is a pair of dumbbells you can curl for 20 reps at a moderate difficulty.

Your aim is to complete 100 biceps curls, but every time you need to rest, drop the dumbbells and perform 15 close-grip press-ups. So, really, there is no rest.

We never said this challenge was easy.

Curling Iron

Hold two dumbbells by your sides, palms facing in. Curl both weights up towards your shoulders, rotating them as you lift, aiming to get your pinky fingers as close to your shoulders as you can without letting your elbows move forwards. Squeeze your biceps hard at the top, before slowly lowering and flexing your triceps hard at the bottom.

Press in Your Rest

When your biceps need a break, drop to the floor and assume the top of a press-up position. To switch the emphasis to your triceps, bring your fingers and thumbs together to touch, so your hands form a diamond shape directly below your lower chest. Lower your body to the floor, keeping your elbows tucked in. When your chest hits your hands, explode back up. That’s one rep – 14 more to go.

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Pace Yourself

Don’t go hard with the curls too fast. “You may fit in more reps at first, but fatigue will catch up with you,” says Tracey. “Once the reps drop, the press-ups will mount up. But go too slow and the press-ups will wipe you out.” Instead, maintain a steady pace and rest only when you can no longer control the lowering of your curls. Good luck getting your arms back in your shirt.