Bigger Biceps in 10 Minutes (Run-the-Rack Dumbbell Curl Workout)

Shock your muscles into new growth by running the rack.

The old school bodybuilders lifted heavy weight and high reps.

They knew that muscles respond best to lots of time under tension. Because time under tension creates INTENSITY.

Intensity is what makes your muscles grow.

And there’s nothing more intense than running the rack.

 What is Running the Rack?

Rack running is a workout where you start with a lift weight, and keep lifting progressively heavier weight, without stopping. You only stop when you can’t physically lift the weight anymore.

Running the rack could be compared to ‘Pyramid’ training. Pyramid training is a weight training program used to stimulate new muscle growth when linear progression progress slows down.

Pyramid sets are when you ramp up the weight for each set until you can only do 1 or 2 reps, then you ramp down to the weight you used on your first set, or less.

The benefit of pyramid set technique allows you to lift high volume and high weight within the same workout.

This ensure all muscle fibers in the muscle group being trained are being stimulated completely.

An example of a pyramid rep and weight scheme for Barbell Bench Press:

• 10 Rep / 135 Pounds
• 8 / 155
• 6 / 175
• 4 / 185
• 2 / 205
• 1 REP / 225
• 2 / 205
• 4 / 185
• 6 / 175
• 8 / 155
• 10 Rep / 135 Pounds or less (you will be tired)

You can see how the reps decrease as the weight increases. You may have to adjust the weight depending on fatigue.

Running the Rack is the term for lifting dumbbells from low weight to high weight in 5 pound increments, similar to pyramid training.

Once you reach a dumbbell that you can only lift for a rep or two, immediately go back down the rack.

Just start doing the whole thing in reverse starting with high weight and going to low weight, in 5-pound increments. This technique is great for building massive arms.

Run the Rack Arm Workout

I particularly like running the rack for my arm workouts.

My biceps and triceps respond well the the blend of high volume and heavy weight.

I start with 10 pound dumbbells and do about 20 reps with each arm, nice and easy.

Focus on working the muscle and squeezing at the top of the movement.

Once you finish your 20 reps , set the weight back on the rack and immediately grab the 15 pound dumbbells and start curlin’.

(If you can’t do 20 reps, that is fine. Just do as many reps as possible for each set. the point is to push yourself as hard as possible.)

Then attempt to do 20 reps with 15 pound dumbbells. Then move on to do 20 reps with 20 pound dumbbells.

Continue like this until you get to a weight were you can only do 1-2 reps.

Now, once you reach a weight that you can’t rep, move down 5 pounds and run down the rack in the same fashion. From 40 pounds to 35, to 30, etc., all the way down until you get to 10 pounds.

(Note – if you are starting your workout by running the rack. Do some pushups, jog, or use the row machine for 10 minutes to get nice and warmed up. Do what ever kind of warm up you want, just break a little sweat. Then I would do 2-3 warm up sets of curls to get the blood pumping into the arms. Don’t go into your workout cold. That’s a good way to get injured).

Here’s a video demonstration of me running the rack. It’s basically 8 minutes of non-stop bicep curls!

Run the Rack Tips

No Rest

The key here is to rest as little as possible between sets. Also make sure you are using strict form to get the most benefit from this workout.

No rest between weight changes.

Keep the tension on the muscle when running the rack.

Once your arms are nice and warmed up. Move onto the 15 pound dumbbells. Do as many reps as you can with each arm. Then go right to 20 pound dumbbells and do as many reps as you can for each arm.

Repeat this process, moving up in weight by 5 pounds each sets, until you get to a weight that you can’t do 1 rep with. For me it’s usually 45 pounds for this type of workout.

Take Each Weight to Failure

Go to failure each weight and move down in weight each time you can’t do another rep with the current weight.

Chase the Pump

The pump from this workout is fantastic.

How Often Should You Run the Rack?

You can run the rack 1 or 2 times a month.

You can also supplement a rack run with 1 or 2 addition bicep/tricep exercises. I usually choose between seated curls, reverse curls, and hammer curls.

Running the Rack: Which Muscles Should You Train?

You can run the rack with any muscle group. It works best with arm exercises because transitioning the weight is easy.

Shoulders, triceps work well. As does chest if the bench is close to the dumbbell rack.

I sometimes run the rack doing lateral raises and overhead tricep extensions. Be careful doing dumbbell overhead tricep extensions. Don’t drop the weight on your neck.

Run the Rack to Punch Through Plateaus

Maybe you’re not seeing results on your current program.

Maybe you’ve hit a wall.

It’s a known fact that the longer you lift, your gains slow down.

But, what they don’t tell you is that this is only true if you keep doing the same thing!

You need to do new workouts to get new gains.

So, if you need to break through a sticking point, that means that it’s time to mix things up.

Running the rack is a great way to stimulate growth in your arms and one of the best arm workouts out there.

If you like this workout try the Iron and Grit Arm Workout

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