Finishing Your Biceps Workout - The Proven Way by Chris Gethin

To finish a biceps workout, a drop set on the cable machine with a high pain threshold is used. Basic exercises (barbell curls, dumbbell curls, hammer curls, cable curls) are suitable for building a workout, but for shock therapy at the end of the session, the underrated "hook curl" is used.

In the hook curl, the biomechanics are fundamentally different: as you lift the weight, you pull your elbows back, and the weight moves strictly up and down close to your torso. The range of motion is much shorter than in classic curls, so this variation is recommended to be performed at a slow pace, focusing on the peak contraction position at the upper abs. The shoulder muscles are almost completely disengaged, providing a deep muscle burn.

The optimal option is using the cable machine for a drop set marathon. The cable machine keeps the biceps under load from the starting position to peak contraction, and the opposing force vector changes how muscle fibers are recruited. Protocol: start with a weight that allows 10-15 reps, then quickly reduce the weight by 25% and perform another 10-15 reps, sometimes reducing the weight again. After 60-second pauses, repeat the drop set another 2-3 times.