How To Do A Biceps Drop Set Video

A drop set is designed to fatigue the biceps muscle. Learn how to strengthen and tone your biceps muscle with this free workout video.

About this Author

Kyle Brayer is a certified trainer and a sports conditioning specialist. He is also the owner of Epic Fitness and a former U.S. Marine.

Hello, my name is Kyle Brayer and your last bicep exercise will be the drop set. Drop set is designed to completely fatigue the bicep muscle. So you're going to start with a weight that you can perform about six to eight repetitions with and then you're going to progressively drop the weight and continue to do the same number of repetitions. So it's going to be to fatigue or failure. So I'm starting with 15 pounds to demonstrate. So I'll turn to the side. I'm going to do six to eight repetitions. So as I curl the weight up I'm keeping my elbows locked to the sides of my body. My palms are up towards the ceiling and I'm curling. I'm trying to exhale on the way up and inhale on the way down. After I perform my six to eight repetitions I'm going to drop the weight and with these power blocks I'll adjust the weight 5 pounds down on either side. And then I'll continue. So again, palms up, the exact same motion. Stand dumbbell curl. I'm curling the weight. And once I reach my six to eight repetitions which is about the time I'll fatigue or hit failure then I drop the weight, bring the weight down another 5 pounds and continue. And for the last set you can do your six to eight repetitions or once you get more advanced you can continue to do these curls until you reach failure. Failure is the point when you can no longer do a perfect repetition. So when you start to use your back or bend your knees or start to have to twist your arms or bring one up at a time. That's failure. So this is called the dumbbell drop set.

How to Do a Biceps Drop Set Video

About this Author

Member Comments