![A man performing dumbbell bicep curls sat on a weight bench](https://cdn.mos.cms.futurecdn.net/qNwvV7dJZNDgCAGB4WqGdc-415-80.jpg)
Let’s be honest, everyone’s favourite part about upper body workouts is all about chasing that pump, particularly the biceps. Even though they're a smaller muscle than the triceps, blowing up this forward-facing muscle makes us feel good and look hella strong – it's an incomparable feeling. This three-move biceps workout from Jeff Cavaliere is an excellent finisher, or can be used as a standalone session on those days you simply want to fill out your tee sleeves a little more.
To help leave you with bulging biceps, this finisher uses a 'mechanical drop set'. You may have heard of traditional 'drop sets', where you perform the same exercises back to back while reducing the weight. A mechanical drop set, on the other hand, is where you drop down to a slightly easier version of the exercise you've just completed, whilst using the same load. This means you can still squeeze more out of your muscles whilst using heavier loads, meaning more gains. You're going to need to head on over to a rack of dumbbells for this particular finisher.
A post shared by ATHLEAN-X™ | Jeff Cavaliere MSPT, CSCS (@athleanx)
A photo posted by on
For this workout, Cavalerie suggests grabbing a pair of dumbbells that’s equivalent to your 10 rep max for an incline dumbbell curl and set yourself up on an adjustable weight bench. Here’s how Cavalerie’s mechanical drop set works: you’re going to perform all three exercises below for five reps each, lowering the dumbbells for three seconds and lifting up for one second. No rest in between. As soon as you finish that, drop to a lighter pair of dumbbells and repeat these exercises again. You want to aim for four to five rounds using a lighter pair of dumbbells each time. Ready for the pump? Here's your exercises:
- Incline dumbbell curl
- Dumbbell curl
- Preacher curl
Looking for more workouts to beef up the biceps? Give this five-move workout a go from Chris Hemsworth's trainer, Luke Zocchi, that'll only take you five minutes. If, however, you've been struggling to grow your guns for a while now and just aren't seeing results, the 5/20 method could be the answer to your bicep prayers.
Upgrade to smarter living
Get the latest news, reviews, deals and buying guides on gorgeous tech, home and active products straight to your inbox.
Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
-
How to pre-order PS5 Pro – dates, prices and stockists
The PS5 Pro is coming this November, here's how to pre-order one early
By Rik Henderson Published
-
Nanoleaf finally launches its own smart switch – and it’s insanely affordable
Nanoleaf’s Sense+ Smart Switch is here and it’s got Matter early access
By Bethan Girdler-Maslen Published
-
Forget dumbbells – sculpt upper body muscle with this 8-move calisthenics routine
By Bryony Firth-Bernard Published
-
A chair and your bodyweight are all you need to burn calories and build total-body strength
No home gym set-up? We've got you covered
By Bryony Firth-Bernard Published
-
Strengthen your glutes and lower back with this five-minute Pilates workout
It can help knee pain too
By Bryony Firth-Bernard Published
-
You only need two dumbbells and this ‘giant-set’ workout to score big upper body gains
Get ready for an INSANE pump
By Bryony Firth-Bernard Published
-
A personal trainer says ditch the sit-ups and do these three bodyweight exercises instead for a stronger core
Forget crunches and sit-ups, functional core strength is where it's at
By Bryony Firth-Bernard Published
-
Forget running – this four-move workout boosts fitness levels and builds strength in 15 minutes
Not a fan of the treadmill? This workout's for you
By Bryony Firth-Bernard Published
-
Forget endless crunches – target your deep core muscles in 10 minutes with this six-move Pilates workout
It'll also improve your balance, stability and posture!
By Bryony Firth-Bernard Published
-
Five exercises, 20 minutes and no equipment to build stronger, sculpted abs
Want strong abdominal muscles? Look no further
By Bryony Firth-Bernard Published