Not all curls are created equal, particularly when you factor in all the various types of equipment available and a multitude of training techniques that can (and should) be used. If you think hitting biceps is boring, it’s probably because your curling menu is limited to the usual suspects: barbell curls, preacher curls, and machine curls, done for three sets of 10 each, rinse, and repeat. This 10-set biceps challenge will change that.We kept the standard dumbbell curls to set a strong mass-building tone from the jump. From there, things get more interesting. Drag curls introduce a new line of pull from standard curls; try them and you’ll feel the difference. Cable curls and one-arm cable hammers might be familiar moves, but utilizing dropsets and rest-pauses, respectively, infuses a spark of intensity that allows you to keep volume in check and still thoroughly exhaust the biceps to promote growth. A chance at bigger biceps—that’s something that never gets old.
2 of 6
Alternating Dumbbell Curl
Go as heavy as possible; you should be reaching failure right at 8 reps per set, not 9 or 10. This is your major mass-building move of the workout, so make it count.
3 of 6
Cable Curl
Use either an EZ-bar or straight-bar attachment—whatever is most comfortable. When you do your dropsets, decrease the weight enough to where you can get at least 5 more reps.
4 of 6
One-Arm Cable Hammer Curl
You’ll be going back and forth between arms, reaching failure on each, until 20 reps per side have been completed. Don’t let the weight rest on the stack at any point. For added volume and intensity, do two rest-pause sets instead of one, resting two to three minutes between each.
5 of 6
Smith Machine Drag Curl
Keep the reps deliberate and under control on drag curls, squeezing and holding the top position for one or two counts. Establishing a strong mind-muscle connection is the key here.
6 of 6
Per Bernal
Straight Up Biceps Workout
ExerciseSetsRepsAlternating Cable Curl48Smith Machine Drag Curl38-10Cable Curl210-12*One-Arm Cable Hammer Curl120***Perform one dropset on each of the two sets. Select a weight you can do for 10–12 reps. When you reach failure, immediately drop the weight two to three pin placings and go to failure again. **Select a weight you can do for around 10 reps. Go to failure on one arm, then immediately switch arms and go to failure again. Continue going back and forth between arms until you’ve completed 20 reps per arm.
Not all curls are created equal, particularly when you factor in all the various types of equipment available and a multitude of training techniques that can (and should) be used.
If you think hitting biceps is boring, it’s probably because your curling menu is limited to the usual suspects: barbell curls, preacher curls, and machine curls, done for three sets of 10 each, rinse, and repeat. This 10-set biceps challenge will change that.
We kept the standard dumbbell curls to set a strong mass-building tone from the jump. From there, things get more interesting. Drag curls introduce a new line of pull from standard curls; try them and you’ll feel the difference. Cable curls and one-arm cable hammers might be familiar moves, but utilizing dropsets and rest-pauses, respectively, infuses a spark of intensity that allows you to keep volume in check and still thoroughly exhaust the biceps to promote growth.
A chance at bigger biceps—that’s something that never gets old.
Alternating Dumbbell Curl
Go as heavy as possible; you should be reaching failure right at 8 reps per set, not 9 or 10. This is your major mass-building move of the workout, so make it count.
Cable Curl
Use either an EZ-bar or straight-bar attachment—whatever is most comfortable. When you do your dropsets, decrease the weight enough to where you can get at least 5 more reps.
One-Arm Cable Hammer Curl
You’ll be going back and forth between arms, reaching failure on each, until 20 reps per side have been completed. Don’t let the weight rest on the stack at any point. For added volume and intensity, do two rest-pause sets instead of one, resting two to three minutes between each.
Smith Machine Drag Curl
Keep the reps deliberate and under control on drag curls, squeezing and holding the top position for one or two counts. Establishing a strong mind-muscle connection is the key here.
Straight Up Biceps Workout
Exercise
Sets
Reps
Alternating Cable Curl
4
8
Smith Machine Drag Curl
3
8-10
Cable Curl
2
10-12*
One-Arm Cable Hammer Curl
1
20**
*Perform one dropset on each of the two sets. Select a weight you can do for 10–12 reps. When you reach failure, immediately drop the weight two to three pin placings and go to failure again.
**Select a weight you can do for around 10 reps. Go to failure on one arm, then immediately switch arms and go to failure again. Continue going back and forth between arms until you’ve completed 20 reps per arm.
