100 Biceps Curls: Can You Keep Control?

The challenge: can you complete 100 biceps curls?

For 9 February 2026, your RB100 task is 10 sets of 10 alternating curls. That means five repetitions per arm in each set and 100 total. Keep the load light enough to make the final set look like the first. This is a control test, not a race: swinging the weight to reach the target defeats the purpose.

How to do it: what are the exact steps?

• Prepare with five unloaded curls per arm, then a few gentle shoulder rolls. These practice repetitions do not count towards your score.
• Stand with feet about hip-width apart, knees relaxed and a weight in each hand. Let your arms hang beside you with palms facing forwards.
• Bend your right elbow to bring the weight towards your shoulder. Keep your upper arm close to your side and avoid lifting the elbow forwards.
• Lower smoothly to a comfortably straight arm without forcing the elbow to lock. Allow roughly one second to lift and two seconds to lower.
• Repeat with your left arm. Continue alternating until you reach 10 total repetitions: five on each side.
• Rest for 20–40 seconds, or longer until you can repeat the movement cleanly. Complete 10 sets, tallying each finished set.
• Record your total and load. Count only complete, controlled repetitions; do not rush extra repetitions to replace tired ones.

Scale it: how can you make the curls manageable?

• Reduce the load: use smaller bottles or partially empty them, keeping both equally filled and securely capped.
• Shorten the sets: complete 20 sets of five repetitions, alternating arms continuously across sets so both sides still finish on 50.
• Add support: sit on a stable chair with feet flat and arms clear of the seat. Avoid leaning backwards as you lift.
• Reduce the total: begin with 40 or 60 repetitions, split evenly between arms. Log that as your scaled result rather than forcing 100.
• Already comfortable with curls? Keep the same target and make the lowering phase consistently controlled. There is no need to chase a heavier load today.

Coaching tips: how do you keep every repetition honest?

• Keep wrists aligned with your forearms rather than curling them towards you. Hold the weights securely without squeezing harder than necessary.
• Keep shoulders relaxed and ribs stacked over your pelvis. If you need a hip drive or backward lean, pause and reduce the load.
• Breathe continuously: exhale as you lift and inhale as you lower. Avoid holding your breath to force a repetition.
• End the set when you cannot control the lowering phase. Rest before deciding whether to continue with less weight.
• Stop the challenge for sharp or increasing elbow, wrist or shoulder pain, numbness, tingling or dizziness. Do not push through these symptoms to reach 100.