Biceps on Fire with Standing Dumbbell Curl Drop Set

Maybe professional lifters don't find this exercise as effective for strength and hypertrophy as I do but, at nearly 50 and with just 14 months of training since I started my after-48 fitness journey, it works great for me for a bunch of reasons:

1. Standing, activates the core and gets me stronger overall;
2. With one arm resting while the other is curling, it allows me to lift heavier and keep a good form resulting in stronger biceps and a great pump too (good for hypertrophy);
3. It feels great on my joints. It helps me have a more durable and flexible elbow joint and greater biomechanical function. At least it feels that way.4. By performing enough slow-controlled reps and getting close to failure on 2-3 sets, biceps soreness the next day is guaranteed.

This was my biceps workout yesterday, after doing back:

Standing Dumbbell Curl

• First set: 15 reps X 14 kg
• Second set (drop set): 10 reps X 18 kg; 10 reps X 16 kg; 8 reps X 14 kg;
• Third set: 8 reps X 18 kg

Standing Dumbbell Curl Drop Set Video

This was the first time I did a single-arm dumbbell curl drop set, and it was an excellent biceps workout. I felt an amazing pump! You may be unable to tell from the video, but my biceps were on fire!

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