- Set up a weight you can only curl 4 times.
- Put the weight down after the 4th rep and then add approximately 20% more weight.
- Pick up the weight immediately and then, with the aid of a partner, curl the weight up. Your lifting buddy is to provide generous assistance. You are to do very little of the concentric or lifting portion of the rep.
- When your partner has helped you lift it up, slowly lower the weight on your own over a period of 8 seconds. Repeat the negative-only rep once more.
- Do a total of 3 of these drop sets with 4 minutes rest between sets.
related posts
Tip: Build Your Biceps With 5-3 Countdowns
This is one of the best training methods we've used for biceps. It's very different, but very effective. Check it out!
How to Train For Power
To dominate the field of play or just kick some serious butt in the gym, you have to develop raw power. Here's how.
Fitness Gone Wrong
Good things go bad when certain exercises and training methods are misapplied and misunderstood. Here are 7 examples.
Tip: Master the Nilsson Press
Save your shoulders while building your pecs. Here's how.