Bodybuilder Seth Feroce shares his arm-day tactics and his best biceps exercise.
Last updated on October 22nd, 2024
Retired pro bodybuilder and social media star Seth Feroce centers his workouts around proven training fundamentals, emphasizing intensity to maximize muscle growth. On Oct. 14, 2024, Feroce offered his favorite mass-building techniques and an essential warm-up routine for optimal performance.
“Even the simplest f-ing task, I believe that if you do it well enough, with enough intensity, you will get the result,” expressed Feroce.
[Related: Try These 6 Unique Bodybuilding Arm Exercises to Spark New Muscle Growth]
“Ferocious” Arm Workout
Feroce warmed up with high reps of cable curls and triceps pushdowns using full, controlled movements to connect mentally. The workout consisted of supersets with the following pairs of exercises, alternated set for set:
Superset 1
- Dumbbell (DB) Hammer Curl: 4 x 12
- V-Bar Pressdown: 4 x 8-12
Superset 2
Alternating DB Curl
Superset 3
Feroce doubles down on the techniques with one warm-up set for each exercise before lifting heavy weights.
I’m preventing potential injury because…at this exercise, I’m going all in.
[Related: 5 Science-Based Hacks for Muscle Growth That Actually Work]
Feroce’s Secret Biceps Weapon
Feroce’s gains may be attributed to the strength advantage of hammer curls over traditional biceps curls, offering better leverage when paired with his preference for a neutral grip (palms facing).
Dumbbell hammer curls are the foundation of what built my arms.
—Seth Feroce
Feroce alternates standard and crossbody hammer curls to increase biceps thickness and width, respectively, as each angle places a different demand on the elbow flexors.
Complementary Curls
While not included in this workout, Feroce prefers reverse curls (palms-down) to build his outer forearms, biceps, and brachialis. He relies on incline curls for the stretch.
They’ve done great things for my arm growth.
Heavy preachers play a key role, but Feroce highlights that proper warm-up is necessary to avoid injuries when isolating muscles. Press the elbows down, squeeze the biceps, and include slow negatives.
Furthermore, varying intensity techniques have been shown to enhance results. (2)
Grip Position for Varied Stimulus
Feroce is a proponent of grip variety, using an off-center grip to create a weight imbalance during dumbbell curls. Holding the inner dumbbell biases the outer biceps at the shoulder, whereas an outside grip emphasizes the inner and lower biceps.
“You can get jacked using basic shit,” advised Feroce. “You must be able to manipulate the exercise and see how it works best for your body.”
Feroce demonstrates this approach with one-arm dips, flaring his elbows wide with a neutral grip, deviating from the traditional technique.
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Featured image: @sethferoce on Instagram
