3 part bicep externally rotated dropset”

3 part bicep mechanical dropset.

Setup:

•cables set to knee height

•@fatgripz on handles (dramatic difference)

Part 1: Take 2 steps back from the rack, drop to knee, keep elbows up. 8-10 reps (shortened state)

Part 2: In between the rack. Hands externally rotated which helps force aggressive supination (6 reps)

Part 3: Lengthened state: Drag curl until failure