Wesley Vissers Reveals the 2 Key Exercises He Uses to Build His Biceps!

Classic Physique star Wesley Vissers is keeping his training intensity at its peak as the 2026 Mr. Olympia competition approaches. In a recent video on his YouTube channel, he shared his expertise and demonstrated the two best exercises he relies on to build voluminous and full biceps before stepping back onto the stage.

“The biceps are probably the most sought-after muscle group that every man—and maybe even every woman—wants to have as big as possible. I’ll show you exactly how I built my biceps. My routine, the specific exercises, how and why I do them, so that you, too, can get big, defined arms,” Vissers said.

After a relatively challenging season in 2025, when he peaked at the wrong time, Vissers returned this year in the best shape of his life. He showcased a spectacular physique at the Arnold Classic and scored a dominant victory at the Detroit Pro. Although he narrowly finished second behind Mike Sommerfeld at the Arnold UK, fans and experts alike consider him one of the top favorites ahead of September’s Olympia in Las Vegas. The goal is clear: to match the arms of reigning champion Ramon Queiroz.

So what are his two secret weapons for bicep growth?

1. Concentration Curl (Standing)

While most bodybuilders perform concentrated curls while seated with their arm resting on their knee, Vissers prefers the “old-school” standing variation made famous by Arnold Schwarzenegger.

Wesley’s tip for maximum effect: When performed correctly, you let the arm holding the dumbbell hang freely and then lift the dumbbell toward the opposite shoulder. So if you’re working your left arm, the dumbbell moves toward your right shoulder.

“The dumbbell almost touches the other shoulder. When you perform this movement, you should feel maximum peak contraction. It’s not called a ‘concentration curl’ for nothing,” explains Vissers.

At the same time, he points out that with this exercise, stretching the muscle in the lower phase isn’t the most important thing—the key is to fully focus on contracting the muscle in the top position.

2. One-Arm Bicep Curl on the Pulley

As the second exercise, Vissers includes unilateral curls on the low pulley. His main advice is: always start with your weaker arm. Most people have a slight imbalance between their right and left sides, and by starting with the weaker side, you give it room to grow to the size of the dominant side.

Wesley’s tip for maximum effect: Instead of setting the pulley all the way down near the floor (as most gym-goers do), he recommends setting it roughly at hip height.

“Why do I do this? When I’m standing and my arm extends fully, the tension is at its peak. The pulley pulls you backward, so it provides resistance directly opposite your biceps,” advises Vissers.

This angle ensures constant tension in the muscle where, with the wrong setting, the muscle would be resting.

What’s next for Vissers?

While he’s currently fine-tuning his form for the 2026 Mr. Olympia (which will take place September 24–27 in Las Vegas) to compete against the top Classic Physique athletes, he doesn’t rule out major changes in the future. In a recent interview with bodybuilding legend Jay Cutler, he hinted that he might one day move up to the premier Men’s Open division. For now, however, his focus is on bringing the best biceps of his career to Vegas.