Two dumbbells and one adjustable bench could be all you need to build bigger arms.
In a recent video, AthleanX founder Jeff Cavaliere laid out a two-exercise combo that targets both biceps heads.
First comes an incline curl variation that looks familiar but works very differently.
Second is a preacher curl built to protect your joints while torching the inner biceps.
Both hinge on one detail most lifters get wrong.
Hint: it comes down to a single number.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Jump to:
The Bench Angle That Changes Everything
Cavaliere’s magic number is refreshingly simple.
60° is what you want.
Recline further, say to 45°, and your arms drift too far behind your torso. According to Cavaliere, that places unnecessary stress on the bicep tendon and anterior shoulder structures.
We don’t want that.
Bonus: this one setting serves both exercises, so zero readjusting between movements.
Exercise 1: The Incline Drag Curl
Forget your typical incline dumbbell curl. This version demands much lighter weights for a very specific purpose.
Step-by-Step Execution
- Set the bench to 60° and grab a light pair of dumbbells.
- Start with elbows back behind your body, exactly where this angle lets them fall.
- Bend only at the elbow while upper arms stay completely still.
- Rotate each dumbbell into supination as you curl.
- Near the end of your range, let elbows glide forward slightly.
- Lower slowly, returning elbows to that rearward starting position.
Elbow discipline is everything here. Cavaliere is blunt about it.
You want to just bend the elbow, curl the weight, and really start to twist the dumbbell into supination.
The Finishing Trick Most Lifters Miss
Reps do not end when motion seems exhausted. That is precisely when Cavaliere adds a bonus.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
At the very very end of the rep when you think you’ve run out of motion here, that’s where you allow the elbows to come forward just a little bit more to get a little bit more contraction on the biceps because we know the shoulders participate there and a little extra twist.
Expect a really intense contraction. His promise: you will feel it immediately.
Why the Lowering Phase Matters
Descend slowly, resetting elbows behind your body. Cavaliere also recommends a small triceps flex down low.
The tricep contraction will allow the biceps to momentarily relax, get it even deeper stretch, and then come right back out of it again.
Payoff? Your long head gets generous stretch and stress at the bottom, then a complete squeeze up top.
Making one of the best exercises you can do, dumbbells or not.
Exercise 2: The Preacher Curl for Your Short Head
Same bench, same 60° angle. Arms now sit out in front of your body rather than behind it, shifting emphasis toward the inner biceps.
Cavaliere calls this move the perfect complement to the drag curl.
Why a Lower Angle Backfires
Flatten the bench and lifters tend to sink down into it. Positioning matters most where biceps are most vulnerable: the stretched bottom.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
I want the entire part of your triceps here pressing against the back part of the pad for a very important reason, for that stability down in this more vulnerable position of the biceps, in this lengthened position.
Push Back to Fire Your Lats
Keep triceps flat against the pad and you can actively press backward. That engages your lats and braces the entire shoulder girdle.
Cavaliere says this lets you train hard without worrying about a torn bicep tendon or extra shoulder strain. Here is the cue he offers.
If you were to test yourself, you should almost be able to pull the bench back yourself because you’re engaging the lat that hard.
Of course, he leans over the top so the pad stays put. Chase that feeling anyway.
Overload the Twist
Want extra challenge? Slide each dumbbell toward its thumb-side end.
Offset weight forces your hand to fight rotation while lifting, which Cavaliere says builds a function biceps are designed for.
Supination is one of the key functions of the biceps, not just flexing the elbow, but turning and twisting at the same time.
Three Non-Negotiables
- Full triceps contact with the pad throughout.
- Constant backward pressure to recruit your lats.
- Maximum wrist rotation at peak contraction.
Nail all three, and Cavaliere says this exercise leaves the risks behind.
If you want something simple that actually works, this is one of the most effective tools I’ve used to build strength, conditioning, and endurance without needing a full gym setup.
- Full-body training with one weight using swings, squats, and presses
- Solid cast iron build that feels stable and lasts for years
- Comfortable grip that makes high-rep workouts easier to handle
Quick Comparison
- Incline drag curl: arms behind torso, light load, strict elbows, small forward finish, emphasis on stretched upper-arm fibers.
- Preacher curl: arms ahead of torso, triceps pinned to pad, lats pulling back, emphasis on inner biceps.
Build Out the Full Series
Cavaliere’s bottom line is minimalist.
Guys, two dumbbells is all you need.
Similar two-move breakdowns exist for chest and dumbbell triceps, rounding out a complete upper-body plan. Full programs and supplements live at athleanx.com.
