Drop Down Biceps
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A Drop Down Workout will generally require a high number of reps to be performed, ideally with the same weight throughout. The drop down will relate to the number of reps you actually perform for each exercise. Focus on keeping the exercises simple to set - up, as you should workout at a controlled speed, maintaining good technique throughout. The aim is to finish each set, finding the final few reps challenging (not impossible) to perform. You may wish to perform 1 set for each exercise, and then repeat the second set after you have finished all exercises, or alternatively work one exercise at a time, choosing your correct weight to ideally perform a drop down that will look like this: 15 reps - 12 reps - 10 reps - 8 reps - then 6 reps. There is nothing wrong with starting at 6 - 8 reps and finishing with only 1 - 2 reps if your aim is to build muscle mass with a heavy weight. NEVER SACRIFICE POOR TECHNIQUE IN ORDER TO LIFT A WEIGHT |
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Time |
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NORMAL CURLS |
HAMMER CURLS |
REVERSE CURLS |
CONCENTRIC CURLS |
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X BODY CURLS |
ALTERNATE PREACHER |
BICEPS MUSCLES STRETCH |
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Have enough rest between exercises to be able to perform the desired amount of reps and sets, the aim is to finish each set, finding the final few reps challenging (not impossible) to perform. |
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The amount of exercises you choose will depend upon both your strength levels and weight to be used, ideally 4 for beginners / intermediates and 6+ for advanced.
If you click on each image, it will give you a full exercise description. Remember there is nothing wrong with using a lighter weight in order to be able to achieve your desired reps. |
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