Start with 8-12 reps on the first curl variation and do as many solid reps as possible on the last two variations.

  • 1st Variation – Curl leaning back about 20 degrees (keep elbows forward)
  • 2nd Variation – Normal standing curl
  • 3rd Variation – Standing curl bent forward about 20 degrees

How It Works

This is a mechanical drop set – a method where you combine a few variations of an exercise into one long compound set.

You start with the weakest exercise variation and work your way up to the strongest. That way, when you hit a point where you can't complete more good reps on one exercise, you move on to different variation of the exercise where you're stronger so you can continue to do reps with the same weight.

This allows you to continue to load the target muscle even when that muscle is too tired to keep performing the initial exercise. This will fatigue more muscle fibers. Also, changing angles recruits different fibers. The result? More muscle growth.

Related:  The 4 Most Effective Supersets for Arms

Related:  Build Triceps With Mechanical Drop Sets