Wesley Vissers’ Top 3 Bicep Exercises

May 2, 2024

How Classic Physique Bodybuilder Vissers builds those Golden Era biceps

When it comes to the Classic Physique division, there are a few names that dominate the industry such as Chris Bumstead and Ramon Dino, but now after the 2024 Arnold Classic, it appears as though Wesley Vissers could be giving these two a run for their money. Vissers has been known for his incredible physique, looking as though it is straight out of the Golden Era. One of his most prominent muscle groups are his biceps, and he recently shared a video to his Youtube on his top three exercises for the muscle.

Let’s break it down.

Wesley Vissers’ Top 3 Exercises for Biceps

Biceps Cable Curl
Concentration Curl
Hammer Curl

Biceps Cable Curl

For the first of his top three bicep exercises, the cable curl is his go to. Rather than putting the cable all the way at the bottom, Vissers sets the pulley at hip height to help train the biceps in their lengthened position. He also performs this exercise facing away from the cable stack, and states that the movement has minimal tension at the contraction and instead the stretch is better for the muscle.

Wesley completes 12-20 repetitions and about two to three sets. Keep in mind that the biceps are a smaller muscle group, which means Vissers doesn’t train them to excessive strain (hitting one rep maxes, sets of 3, etc.). However, he does train them to failure as they induce minimal fatigue.

Concentration Curl

The concentration curl seems to be a forgotten exercise, but is a staple of any Golden Era routine. Vissers performs the concentration curls just like Arnold Schwarzenegger could be seen doing — standing reps. Just like the cable bicep curl Vissers does between 12 and 20 reps for 2-3 sets, pushing to near failure for maximum stimulus.

Hammer Curl

Last on the list of Wesley Vissers’ favorite bicep exercises are hammer curls, and for this he advocates a traditional approach, utilizing dumbbells to target the brachialis. Throughout the movement he uses a “natural arm position” to avoid elbow discomfort.

Vissers makes sure to complete hammer curls with a full range of motion. Again, he sticks to two to three sets within a 12-20 rep range, but performs the exercise unilaterally (one arm at a time) and he begins with the weaker arm. This helps in correcting muscle imbalances between the arms.

Vissers’ Biceps Training Tips

Aside from his top 3 bicep exercises, Vissers laid out a few bicep training tips to follow

Warm Up by Training Back

Vissers prefer training biceps after a back workout, as working out the back helps to warm up the biceps (pulling motion).

Train at an Extended Muscle Length

Wesley states that muscle growth accelerates with heightened tension in the lengthened position.

Increase Training Frequency

He does not necessarily follow an “arm day every day” mindset, but Vissers recommends distributing numerous sets throughout the week rather than keeping them constricted into a single training session. Vissers will do 4-6 working sets during each bicep session.

Focus on Both Heads

While he trains both heads, Vissers prioritizes training the short head of the biceps (outer head) as the short head offers a more pronounced biceps peak. Vissers explains that the brachialis visually enhances the width of biceps when viewed from the front. Located between the biceps and triceps, the brachialis, when developed, exerts outward pressure on the biceps, thus increasing their apparent width.

Use Proper Form

Proper form is crucial for building bigger biceps, but maintaining proper form when training biceps may require using lighter weights. Using heavier weights often leads to surrounding muscles compensating, or using momentum to get the weight up. The objective is to isolate the biceps, not recruit momentum or other muscles.