Triple-threat protocols add volume to your workouts, increase training variety, and give you insane pumps. Here's one that Christian Thibaudeau has shared before.

Each position has a purpose and applies load to the biceps at a different point. This is typically done with dumbbells, but works great with an EZ-bar too. Try 5–7 reps in each position:

  • A1. Leaning Back Biceps Curl: The point of maximal loading (PML) is in the bottom portion of the curl. Same weight, no rest.
  • A2. Standing Upright Biceps Curl: The PML is around the middle of the curl. Same weight, no rest.
  • A3. Leaning Forward Biceps Curl: The PML is closer to the top of the curl.

Put them all together and you've got one killer biceps movement.

Like that? Now try it with kettlebell hammer curls!

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