The Comp Curl: The Heavy Curl You’ve Been Missing | MAX EFFORT MUSCLE SUPERSETS

Most people only ever do curls one way… and that’s why their biceps never really change. The Comp Curl is a different animal. It lets you move more weight with control, challenge your whole upper body, and build that thick, strong, old-school biceps look.

Step 1: Lock your arms out & hunch forward

You want your arms fully locked out at the bottom. Not soft. Not halfway bent.

Lock them out and let your traps stretch forward a bit. This helps you “transfer” the weight and create just enough initial momentum to get the bar moving. This is the setup that makes everything else work.

Step 2: Flex & set everything at the same time

As soon as you start curling, you’re not just using your forearms. You’re setting your shoulders and traps at the same time. Think: flex + set.

This creates stability and keeps the curl from turning into a sloppy swing.

Step 3: Arch, but don’t swing

You can have a slight arch in your back — that’s normal with heavier curls — but you cannot turn this into a reverse kettlebell swing.
Pin your elbows in, keep the bar close, and force your elbows through as you curl.

This is where the Comp Curl separates itself. It teaches you to drive through the elbows, not yank through the hips.

Step 4: Curl all the way to your chin

Half reps don’t count here. You want to bring the bar all the way up to your chin and fully lock it out at the top.

That full contraction is where the arm thickness comes from. Then control the weight down. Don’t let it drop.

Why add them?

This is one of the best ways to safely handle heavier weight, hit more muscle fibers, and build REAL arm strength. The kind that shows up in every other lift. If you’ve been stuck on the same dumbbell curl weight for years, this is going to open the door to new SWOLENESS.