You don’t need endless curls to build bigger arms. According to personal trainer Jack Hanrahan, a simple approach may be more than enough.

‘I do two bicep exercises per week,’ says Hanrahan in a recent Instagram Reel. ‘You only need that too, in addition to your heavy compound lifts.’

Two bicep exercises a week may sound a little minimalistic for muscle growth, but it is backed by the latest science. A new review found that the most effective range for muscle growth is noted to be around 5-10 sets per week per muscle group, whereas the minimum effective dose for hypertrophy was found to be around 4 sets per muscle group per week.

Instead of cramming in endless sets, Hanrahan suggests focusing on intentional reps. In the video, he demonstrates bicep curls and shares a few key cues to get more out of each rep.

1. Go Lighter

Hanrahan’s first tip is to reach for lower weights. While it’s tempting to choose heavier weights for bicep curls, lifting too heavy often leads to more momentum, and less tension on the biceps throughout the rep. A good rule of thumb is to choose a weight you can lift with strict form, full range of motion and a controlled tempo.

2. Anchor Your Shoulder Blades

The second tip that Hanrahan demonstrates, is to anchor your shoulder blades. This means retracting the scapula by engaging the rhomboids. By stabilising the shoulders, you reduce the temptation cheat the movement with your traps, helping the biceps take on the majority of the work.

3. Flex Your Triceps As You Lower

The final tip includes focusing on the eccentric (lowering) phase of the lift. Hanrahan suggests actively flexing your triceps as you extend the elbows and lower the weight. This can help you fully extend your arms and maintain control, rather than letting the weight simply drop back down.