To keep your arm-blasting gains moving forward, sometimes you may need to take a few steps back. This biceps finishing move is one of those times.
This three-step cable curl drop set from Men’s Health fitness director Ebenezer Samuel, C.S.C.S. is going to hit your biceps from all angles while allowing you to squeeze out a few more extra reps once you fatigue for the first time.
Normally, when we think drop sets, we might think of literally dropping one set of dumbbells and grabbing a lighter pair in order to eke out a few additional reps. In this case, however, the cable weights never return back to the stack. Instead, maneuvering our bodies toward and away from the cable machine can manipulate the difficulty level of the cable curl, allowing for a few additional reps from different positions without ever having to reduce the cable load.
How to Do the 3-Way Cable Curl Drop Set
To do the cable curl drop set, start by grabbing a handle with each hand and moving your body forward, a few steps away from the machine. From this position your upper arms should be positioned behind your torso. This distance and angle challenges your biceps at the start of the curl, while also forcing a strong contraction at the finish.
Perform as many reps as possible. When you can’t do any more, take a step back toward the cable tower. This will shorten the distance between your upper arms and torso. The position adds more of a challenge to the start of the curl, but eases up toward the finish. That shorter contraction allows you to squeeze out a few more reps.
Once again, do as many reps as possible until fatigue kicks in. Then take another step closer to the cable machine and pump out a final few reps. This distance and angle will allow your elbow to shift in front of your torso, allowing you to “cheat” by adding a bit of shoulder flexion for those final reps.
Three sets of the cable curl drop sets should be plenty for you to get a solid burn. Rest about 60 seconds in between sets. You’re gonna need it.
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