Mark Ottobre demonstrates a mechanical drop set for biceps curls at Wolfpack gym. He uses dumbbell incline curls with wrist-cocking to isolate the biceps, then shifts to a seated position for a second set, adds a ten-second pause, and finishes with a failure set while emphasizing eccentric control throughout.
All right, so he's going to start with incline curls. So grab the lighter dumbbells— oh, the heavier— you go the heavy ones, try those. No, no, go 9s. Go 9s. All right, lie back. All right, so you're gonna give me 8 reps in that position. 1. The other thing about this is I want him to cock the wrists back. So when you do this, because what does that do? Takes away the forearm flexors. But also puts the load in a more advantageous position to create tension on the muscle. Arch your back a bit more too. There you go. 3. This is the weakest point of the bicep, right? 4, 5, 6. Get nice and stable. Do 2 more. 7, and squeeze. 8, good. All the way down, now sit up in a seated position. Now he's mechanically more advantaged here. Go again, 8 reps. 1, bring the elbows forward, bring the elbows forward, bring the elbows forward. I said elbows, there your elbows, that's your body, right? Elbows forward. Good. 3, pull the wrist back. Pull the wrist back. Elbows forward. There you go. Now you're working. 4. I want tension on the muscle. Elbows, wrists, wrists, wrists. 5. 2 more, 2 more, 2 more wrists. There you go. Should feel like this. 1 more. Don't hide away. Keep it. There you go. Good. Slow down. Control all the way down. Then you're going to put it on your lap. All the way down. Put it on your lap. Take 10 seconds. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Stand up. All right, let's go to failure. As many as we can. 1. So now he's in an advantageous position. He's in the strongest position here. 2. Control down. I don't care about how many you get. Control down, control down, and go again. Don't swing, don't swing. I'll help you. I'll help you. Good, all the way down. Keep locked. There we go. Now we're working properly. Squeeze. I'm not going to do it for you. Squeeze. Good. Squeeze. Good. One more like that. One more like that. Stay stable. Squeeze, squeeze, squeeze. Lean forward, lean forward, lean forward. There you go. Now stand up tall, stand up tall. Slowly, slowly, slowly, slowly. Slowly. Good. Lean forward, lean forward. Yes. What am I doing? Manipulating distance as he does his set. Let's give him a round of applause.
