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Bodyweight Bicep Builder - Non-Stop Mechanical Chin-Up Drop Set

3,495 views · Published 23 November 2015 · 3:41 · Indexed 10 November 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2015 · Sports

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If you want to build maximum bicep size, you can't just do curls...and more curls...and even more curls. You have to focus on compound exercises that target your biceps as the "meat" of your big-arm training...and a primary exercise for this purpose is the chin-up.

Now, we're not going to do just "normal" chins here...we're taking it to the next level for maximum development.

You're going to be doing what's called a "mechanical drop set" of chins, targeting your biceps...and it will set your bicep growth on FIRE by pushing the muscles to the limit.

The key to this technique (for our purposes with the biceps, at least) is to start in a relatively "weak" (but highly focused) movement pattern for the target muscle, progressing to "stronger" (but less focused on biceps) variations of the movement pattern as you fatigue.

For biceps, we'll be starting with a vertical-body chin-up (which puts more focus on the biceps due to increased elbow flexion), followed by a "lean back" chin-up (which is a bit stronger because it shifts more focus to the lats, with a little less on the biceps), finishing with an Inverted Row.

It sounds counter-intuitive to actually want to put LESS focus on the biceps as you fatigue, however it's actually necessary. The biceps are a small muscle, so we're progressively using larger muscles with better leverage to take over more of the movement to push the biceps harder.

And to top it all off, you're not allowed to let go of the bar through the whole tri-set.

Obviously, you will need to be strong enough to do a decent amount of chin-ups to use this technique on a bodyweight exercise, however it CAN be done using a pulldown machine as well, following the same pattern of body position changes (vertical to leaning back a bit, to horizontal).


Part 1 - Vertical Body Chin-Ups

This is exactly what the name implies...a chin-up done keeping your toros in a vertical position (and face close to the bar) in order to increase the focus on the biceps.

When performing this part, don't let the elbows straighten to full extension...keep some bend so you keep tension in the biceps at the bottom.

Focus on contracting the biceps during the pull.


When you start to lose form, switch immediately to the next variation (without letting go of the bar).


Part 2 - Lean-Back Chin-Ups

Go to full extension at the bottom and as you come up, lean your upper body back so that you're engaging the lats more in the exercise.

Don't focus on the biceps for this one...try to pull more with the lats. The biceps will still be involved, however the change in mental focus will allow you to get more reps.



Part 3 - Inverted Rows

Ideally, you want to do this drop-set on a rack where you can just set your feet up on the cross-beam and continue non-stop.

Your upper body is horizontal...then just pull/row yourself up towards the bar. This position takes up some of your bodyweight while also putting the biceps in a position of better leverage (and shorter range of motion).


Get as many reps you can of this last exercise until you can't get any more with good form then you're done!

With this technique, you're accomplishing three things...

1. You're reducing direct loading on the biceps while increasing workload on stronger muscles to push the biceps harder, which allows you to keep going.

2. You're reducing range of motion on the biceps, improving leverage which allows you to keep going.

3. You're using 1 and 2 to increase overall workload on the biceps, which stimulates growth and strength.

This combination will push your biceps HARD! After completing a round, take 90 seconds rest then repeat for 2-3 total rounds.

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