Tip: Forearm Flexor Mechanical Drop Set

With the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.

With mechanical drop sets, instead of dropping down to lighter weights when you reach failure, you keep the same weights but switch to a related exercise where you have a mechanical advantage. This allows you extend the set, triggering metabolic stress and increasing time under tension, both crucial for hypertrophy.

Here's an example for arms:

  1. Start with 8-10 Zottman curls. Curl the weight up normally and then rotate your wrist into a palms-down position to lower the weight.
  2. Now do 8-10 hammer curls without resting.
  3. Finally, rep out with 8-10 alternating dumbbell curls.
Dean Graddon (B Ed, MA) is a high-school teacher and coach with over 20 years' experience working with athletes from such diverse disciplines as swimming, soccer, volleyball, basketball and triathlon. Dean is dedicated to the promotion of health and fitness and loves a good challenge.