The Ultimate BICEP BLASTER | Quadruple Failure 4-Stage Bicep Curl Exercise!! 🔥 (With Dumbbells)
My Hypertrophy Series Bicep & Tricep Program is Now Available!!! 👉 https://www.dr-gains.com/hypertrophy-elbow-flexor-and-extensor-program
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Key Timestamps:
0:00 Intro
0:18 Stage 1 - Incline Curls
0:42 Stage 2 - Standing Curls
0:59 Stage 3 - Spider Curls
1:18 Stage 4 - Assisted Spider Curl Negatives
1:44 Summary
1:57 Maximum Gains Bicep Program Intro & Discount
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With this exercise you'll force your biceps to hit failure four times in a row, with different biomechanics in each stage, so that not a single fiber in either bicep head will have anywhere to hide!!
Stage 1 - You’ll begin by doing incline curls with about 70% of your 1 rep max, starting each rep in a hammer grip and then supinating your hand as you curl up. As you progress through the four stages, each will require slightly less force from the biceps than the previous one (which will allow you to keep going), so this is the hardest. The laid back position puts the biceps into max extension and effectively isolates it by taking away your ability to swing the weight, keeping you from using momentum and other muscles to assist the biceps. Do as many reps as you can.
Stage 2 - As soon as you hit failure, you’ll immediately stand up and move into Stage 2, which are Standing Curls. By standing up you’ll notice that you can suddenly do more reps, with the same weight you just hit failure with. One reason for that is you just changed the angle of resistance and pennation angle, so the bicep muscle is being worked differently, and some fibers can now exert more force than they did in the inclineposition
Stage 3 - Once you hit failure again, you’ll immediately drop down into a decline position and start doing Spider Curls using half the weight you were (you should have the lighter dumbbell waiting there so there’s no rest pause while you go get it) Do as many of those as you can, focusing on getting a really good squeeze at the top..
Stage 4 - Finally, once you’ve hit failure for the third time, for the fourth stage you’ll stay in the same position but start using the opposite hand to assist in bringing the weight up and then try to keep the weight from falling back down in what’s called a negative or eccentric contraction. Do those until your face looks like mine.
🔥 Just a single set of these on each side is enough to leave you sore. Do 3 rounds of these on each side, you won’t be able to lift your arms to your face the rest of the day 😂
If you liked this video please hit that like button and let me know your thoughts in the comments below, and remember if you pre-register for my Maximum Gains Bicep program, you’ll receive 50% off the program when it launches!