Mechanical Drop Sets consists of doing 3-4 variations of an exercise with the same weight and minimal rest. Here’s the catch-when you get close to failure, switch to the next variation and utilize better leverage to extend the set a little further each time.
This method is excellent for muscle growth because of lactic acid accumulation and it’s ability to fatigue more muscle fibers with each extended set. Biceps respond very well to drop sets and the following version can be done almost anywhere with a pair of dumbbells and an adjustable bench.
Exercise Description
1. Start with an adjustable bench placed at a 30 degree incline and lower the dumbbells(palms up)-getting a full stretch in the bottom position. Complete 8-10 Reps.
2. Immediately adjust your bench to 90 degrees and again lower the dumbbells(palms up)-getting a full stretch at the bottom. Complete as many reps as possible without going to complete failure.
3. Finish the last part of the set in a standing position and switch to Hammer Curls(neutral grip). Feel free to take this variation to muscular failure by doing as many reps as possible with good form.
Final Takeaway
Bicep Drop Sets tend to work better towards the end of a workout performed for 2-4 sets. Since you’ll most likely reach exercise failure by the end, it’s perfectly fine to reduce the weight by 10% each additional set. Give them a shot and don’t be surprised if you have a new favorite arm workout!
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