If you want to build bigger biceps and love to experience a crazy ass sleeve stretching pump, (What bro doesn’t?) you’re going to really enjoy this biceps triset.
A1 Reverse Curls 4-6 reps
A2 Incline Dumbbell Biceps Curls 8-10 reps
A3 Spider Curls 12-15 reps
Rest for 90-120 seconds and repeat two more times.
Watch this video to see these exercises in action…
I typically perform Reverse Curls with light weight and high reps. This was a really nice change of pace for me. The heavy load and lower reps felt freak’n awesome!!!
Incline Dumbbell Biceps Curls are a staple in my training. I believe they are the best biceps building exercise out there when performed correct.
I see too many bros allowing their elbows to rise as they sling the weight up. They turn a biceps exercise into an anterior delt workout. Keep that upper arm locked in place and perpendicular to the floor. The entire movement takes place at the elbow joint… not the shoulder joint.
If you want to get a little more out of this movement you can begin with a neutral grip and supinate the wrists at the top.
Spider Curls are a little foreign to me. Frankly, I can’t remember the last time I’ve performed them. It’s a unique ‘feel’. It almost seems like you aren’t working through a full range of motion as it’s very challenging at the top. The contraction is crazy intense!
I experimented with the flat side of preacher curl bench, but found I didn’t get as much out of the exercise as I did on the incline bench. Using the lowest notch on the adjustable bench also felt great and could be better suited for shorter lifters. If you have a chest supported bench (shown in video above), it’s definitely the most comfortable.
Add this triset to a total overall arm workout and hit the beach or the bar, because those guns are going to be SWOLE!
To give you an idea, we hit a high rep biceps and triceps superset at the beginning of the workout to get the blood pumping to our arms and at the end to completely finish them off. We also set our triceps on fire with a triset.
It’s been a while since I’ve included an arm day in my workout plan and it has me feeling like a total bro. I freak’n LOVE it!
This arm workout is part of the November flexible training plan in the Physique Mastery Movement group coaching experience. What I mean by flexible, is that it’s easily adaptable to suit your lifestyle whether you prefer to train 4, 5, or 6 days per week.
The priority focus is on arms and legs. These muscle groups are receiving a generous dose of high volume and getting hit with high frequency. All other body parts are getting stimulated with lower volume.
I’m really enjoying this approach and the feedback from our group has been awesome! If you’re goals are physique focused and you’d like to surround yourself with goal driven, positive, supportive, like-minded men and women we’d love to welcome you to the Physique Mastery Movement family.
Now give this biceps triset a try and let us know what you think.