{"id":871319,"date":"2026-10-05T07:08:30","date_gmt":"2026-10-05T07:08:30","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/871319\/"},"modified":"2026-10-05T07:08:30","modified_gmt":"2026-10-05T07:08:30","slug":"take-the-bicep-curl-man-test-pump-up-your-arms-with-this-efficient-muscle-building-challenge","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/871319\/","title":{"rendered":"Take the ‘Bicep Curl Man Test’ \u2013 Pump up Your Arms with This Efficient Muscle-building Challenge"},"content":{"rendered":"

If you think your biceps<\/a> are up to scratch, this deceptively tough dumbbell challenge is one way to put them to the test in your next workout<\/a>.<\/p>\n

Dubbed the ‘Bicep Curl Man Test’, the challenge uses a pair of 35lb (around 16kg) dumbbells and combines alternating curls with an isometric hold. The aim is to work your way up the ladder for as long as your arms can handle it.<\/p>\n

How to Do the ‘Bicep Curl Man Test’<\/p>\n

Grab a pair of 16kg dumbbells (scale down if needed) and hold them by your sides. Curl one dumbbell while holding the opposite arm at 90 degrees, then switch sides.<\/p>\n

Start with one rep on each arm, then move immediately into two reps per arm, followed by three, four and so on. While one arm is completing its reps, the opposite arm stays locked at 90 degrees in an isometric hold.<\/p>\n

Keep climbing the ladder until you reach 10 reps on each arm, or your biceps give out first.<\/p>\n

It might look like a straightforward curl challenge, but the prolonged isometric<\/a> hold means neither arm gets much of a break. As the reps accumulate, your biceps and forearms have to keep working even when they’re not moving, making the later rounds considerably tougher than the first few.<\/p>\n

If you make it all the way to 10, you’ll have completed 55 reps on each arm. Regardless, see how far up the ladder you can get.<\/p>\n

If there\u2019s one thing Kori Sampson knows, it\u2019s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in \u2013 all while improving your muscle-to-fat ratio.<\/p>\n

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app.<\/p>\n

\"kori\"Headshot<\/p>\n

Kate is a fitness writer for Men\u2019s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men\u2019s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn\u2019t lifting weights in her garden, she can be found walking her rescue dog.<\/p>\n","protected":false},"excerpt":{"rendered":"If you think your biceps are up to scratch, this deceptively tough dumbbell challenge is one way to…\n","protected":false},"author":2,"featured_media":871320,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[225423,872,367184,874,337,97,265529,2245,367183,316394],"class_list":["post-871319","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-collection-biceps-triceps","tag-content-type-news","tag-contentid-72e56768-b808-4488-beb6-6c618a0dbe61","tag-displaytype-standard-article","tag-fitness","tag-health","tag-issyndicated-false","tag-locale-gb","tag-shorttitle-take-the-bicep-curl-man-test","tag-sponsored-false"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/871319","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=871319"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/871319\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/871320"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=871319"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=871319"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=871319"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}