Biceps like Wesley Vissers: check out 3 of the rising star's favourite exercises.

Wesley Vissers is undoubtedly a rising star among the classic physique and while a few months ago he was hardly mentioned, his victories at the Arnold Classic 2024 and then at the Arnold Classic UK made it clear that he is not only a force to be reckoned with at the upcoming Olympia. However, in a recent video on his YouTube channel, the Dutch bodybuilder shared some of his biceps tips as from the golden era of bodybuilding, which he is obviously heavily inspired by.

So what does Wesley recommend if you're tempted to have biceps like Arnold Schwarzenegger?

"I like to do biceps exercises at the end of a back workout to make sure the biceps are already warmed up. That way you can start the workout with a slightly higher weight, but of course it's still good to warm them up a bit more at a lower load."

The very first exercise that Wesley Vissers chooses as part of his workout is biceps rope lifts, which are a fairly isolated exercise where you can target the biceps well. At the same time, he tries to put a really big emphasis on stretching in each phase of the exercise.

Then comes the concentrated biceps lift, which focuses on maximal contraction rather than stretching. And as we know, it was practiced by the aforementioned Arnold, among others, which is no doubt one of the things Wesley was inspired by. These exercises can generally be performed either seated (with the elbow locked against the knee, for example) or standing, where a bench can be used.

"The first movement was focused on stretching, this one will be focused on contraction. The thing to remember with this one is that the biceps has two heads, an outer and an inner head, and it's when the outer head is bigger than the inner that you create that familiar peak. That's why we want to focus on the outer head,"

revealed the Dutch bodybuilder. The last exercise that has an unwavering place in the young up-and-comer's repertoire is the hammer biceps raise, which is again a typical old-school exercise. Wesley adds that although there are many modifications of these exercises, he prefers the biceps raises with a classic barbell. At the same time, he also likes to alternate arms and again focus on contraction for maximum muscle pumping.

The whole video is almost 9 minutes long and Wesley reveals, among other things, that it is good to exercise your biceps at least twice a week. And we can't wait to see how these old-school inspired workouts translate into competitive results for the aspiring athlete. What is clear at this point, at least, is that he will definitely want to improve on his seventh place finish from last year's Olympia. But does he have what it takes to beat, say, Chris Bumstead? We'll have to wait and see.