The Triple Curl Sequence That Builds Bigger Arms Fast

As you get older—and rack up more responsibilities—it gets harder to make time for the gym. Sometimes just making it to the building feels like an accomplishment. But being short on time doesn't mean you have to skip your workouts entirely. If you’re smart about your training, you incorporate full-body workouts or routines that include a few well-planned supersets (or even trisets) that can help you get the most out of every session.

To absolutely destroy your arms on upper body day, we suggest something like a biceps giant triset—a workout finisher that targets all angles of your biceps to build bigger arms.

"A triset can be used to hit the biceps from multiple angles in one extended set, increasing time under tension and metabolic stress compared to typical straight sets. This leads to greater fatigue and a serious pump," says Danny Gallagher, one of Gymshark's Lifting Club Coaches. 

How to Do the Biceps Giant Triset

1. Attach a straight bar low on a cable machine and grasp it with an underhand grip. 
2. Begin in the midway point of a biceps curl, arms bent at 90 degrees, and do partial-rep biceps curls for 7 reps, from bottom to halfway, then immediately transition to drag curls for 7 reps by stepping toward the machine, extending arms, and dragging the bar up your torso by pulling your elbows back (don’t shrug). 
3. Stop at chest height once elbows are fully bent. 
4. Immediately transition to full biceps curls for 7 reps, taking a step back to resume the initial start position. 
5. Do 3 sets if you can, but leave 1–2 reps in the tank on the first two exercises if you want to go hard on the final movement. 

Pro Tip

"Control your tempo, especially on the lowering phase," Gallagher says. "Squeeze at the top, and stay focused on your biceps doing the work, not your shoulders or momentum. The better your focus, the better your activation."

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Where to Program the Biceps Giant Triset

If you're going to tack on this triset to one of your upper body days, Gallagher suggests using it as a finisher. Because you work several muscles at once, you don't want to tax them before a big lift. 

"Doing it early can burn out your arms and hurt your performance on heavier lifts," he says. "At the end, it safely ramps up fatigue and blood flow for a maximum pump."

He also suggests beginners stay away from this particular sequence. Newbies should be focusing "on building solid form and strength with straight sets before adding high-intensity techniques like trisets."