This Double Curl Session Will Blow Up Your Biceps With Light Weight
You can push your arm muscles to the limit with less weight and fewer reps than you might expect, especially if you're willing to double up.
This biceps-building series from Men's Health fitness director Ebenezer Samuel, C.S.C.S. is a prime example of what you can accomplish when you break away from standard straight sets. The double biceps curl drop set requires just a set of moderate-weight dumbbells, a dash of ingenuity, and a tolerance for a heavy biceps burn.
This drop set is the latest example of making big gains with little equipment. We’ve showed you in the past how one set of dumbbells can be worked into a fast-finishing three-move routine—incline curls, drag curls, and iso holds. There’s also the incline curl to seated curl finisher in which a set of dumbbells was utilized for maximum gains to your guns.
Now, you'll use a mechanical drop set format to add even more volume to your workout, pushing through fatigue to pile on even more muscle building reps. Perform this series for 3 total rounds.
How to Do the Double Biceps Curl Drop Set
●Dumbbell Biceps Curl
Start with this classic dumbbell move. Your goal is to pump out as many reps as possible with good form. That means you won't just focus on knocking out the most reps; instead, be aware of maximizing each rep and emphasizing the squeeze at the top of the movement every time. Work until you can't complete another rep, and get ready to shift gears.
Here you'll eliminate the supination part of the biceps curl, making the movement just a bit easier. Still, continue to perform each rep with perfect from. Your brachialis and forearms will take on more of the load, but your biceps should still be fatigued enough that a whole lot of additional reps isn’t possible. When you can't complete another rep, it's time to hit the final part of the series.
●Parallel-Pause Biceps Curl Hold
Once you’ve hammered out as many hammer curls as possible, it’s time for this underrated and underutilized drop set finale. Curl up to a 90-degree angle, then hold. You might think you’re only doing half the work, but your biceps will be getting all of the tension. Hold for at least five seconds each rep, and that should give you the burn you need to push you biceps to the max.
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