Delavier Biomechanical Definition

Arms Definition Routine

High-Density Striation & Muscle Definition Protocols

0 / 19 Sets Completed
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1. Lying French Press
2. DB Kickback
3. Reverse-Grip Pressdown
1. Standing EZ-Bar Curl
2. Seated DB Alt. Curl
3. Two-Arm High Cable Curl
4. DB Unilateral Preacher Curl
Lying French Press Long Head Striation & Stretch Architecture
Est. 1 Rep Max-
Total Volume-
Body Mechanics & Muscle Recruitment: Lie supine on a flat bench holding an EZ-bar with a narrow grip, extending your arms directly over your shoulders. Bring the weight down by hinging only at the elbow joint, lowering the bar smoothly behind your head to maximize the stretch on the triceps long head. Drive through your palms to return the bar along the exact same arc back to full extension above the shoulders.
Tempo (3-1-1-0): 3 seconds eccentric lower behind head, 1 second deep stretch pause, 1 second clean extension, 0 seconds lockout rest.
Rest: 75 seconds between defining sets.
"Delavier Note: Lying French presses isolate the triceps long head while minimizing auxiliary momentum, enhancing overall tendon-to-muscle definition."
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
Set 3Goal: 10 Reps
Set 4Goal: 8 Reps
DB Kickback Terminal Contraction & Peak Squeeze
Est. 1 Rep Max-
Total Volume-
Body Mechanics & Muscle Recruitment: Support your body with one hand and knee on a flat bench, keeping your torso parallel to the floor. Bring your working elbow up high and lock it tightly against your ribs. Bring the dumbbell forward toward your chest, then press it straight back by contracting the triceps lateral and medial heads until your arm is fully parallel to the torso.
Tempo (2-1-1-2): 2 seconds controlled return, 1 second pause at hip, 1 second arm extension, 2 seconds maximum peak contraction squeeze.
Rest: 60 seconds between defining sets.
"Delavier Note: Dumbbell kickbacks achieve maximal lateral head activation when the upper arm remains parallel to the torso throughout execution."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps
Reverse-Grip Pressdown Medial Head Isolation & Supinated Definition
Est. 1 Rep Max-
Total Volume-
Body Mechanics & Muscle Recruitment: Stand facing a cable station holding a straight bar with an underhand (supinated) grip, elbows pinned to your sides. Bring the bar downward by flexing the triceps medial head and lower forearm stabilizers, extending your arms fully toward the floor without letting your elbows drift forward away from your ribcage.
Tempo (2-1-1-1): 2 seconds eccentric return, 1 second bottom turnaround, 1 second pressdown with supinated grip, 1 second peak squeeze.
Rest: 60 seconds between defining sets.
"Delavier Note: Supinating the wrists during pressdowns shifts primary stress onto the medial head, etching clean definition above the elbow joint."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps
Standing EZ-Bar Curl Biceps Brachii Mass & Contour Shaping
Est. 1 Rep Max-
Total Volume-
Body Mechanics & Muscle Recruitment: Stand erect holding an EZ-bar with an underhand grip, arms fully extended down along your thighs. Bring the bar upward in a smooth arc toward your chin by contracting the biceps brachii and brachialis, keeping your upper arms stationary against your torso to prevent swinging.
Tempo (3-1-1-0): 3 seconds eccentric lower, 1 second bottom stretch, 1 second curl upward, 0 seconds top turnaround.
Rest: 75 seconds between defining sets.
"Delavier Note: Standing EZ-bar curls engage both short and long heads, building foundational contour and separation throughout the bicep belly."
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
Set 3Goal: 10 Reps
Set 4Goal: 8 Reps
Seated DB Alt. Curl Supination Peak & Isolated Definition
Est. 1 Rep Max-
Total Volume-
Body Mechanics & Muscle Recruitment: Sit on an upright bench with dumbbells at your sides, palms facing inward. Bring each dumbbell up alternately, actively rotating your wrists outward (supination) as you ascend to fully recruit the biceps long head for maximum peak height. Lower the weight deliberately back to full arm extension.
Tempo (3-1-1-1): 3 seconds eccentric return, 1 second stretch, 1 second alternating curl with wrist supination, 1 second top peak squeeze.
Rest: 75 seconds between defining sets.
"Delavier Note: Seated alternating dumbbell curls allow intense wrist supination at the apex, recruiting the outer bicep head for enhanced peak definition."
Set 1Goal: 8-10 Reps
Set 2Goal: 8-10 Reps
Set 3Goal: 12 Reps
Two-Arm High Cable Curl Double Biceps Front Pose Striation
Est. 1 Rep Max-
Total Volume-
Body Mechanics & Muscle Recruitment: Stand centered between two high pulley stations holding the handle attachments with palms facing up. Bring your hands inward toward your ears by flexing your biceps peak and upper arm complex while keeping your upper arms strictly parallel to the floor, mimicking a front double-biceps pose.
Tempo (2-1-1-2): 2 seconds eccentric return, 1 second pause at extension, 1 second curl to ears, 2 seconds high-peak muscular squeeze.
Rest: 60 seconds between defining sets.
"Delavier Note: High pulley dual-cable curls mimic the classic double bicep pose, placing continuous tension on the biceps peak to etch sharp striations."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps
DB Unilateral Preacher Curl Strict Isolation & Lower Insertion Cut
Est. 1 Rep Max-
Total Volume-
Body Mechanics & Muscle Recruitment: Sit behind a preacher bench with your arm pit flush against the pad and holding a dumbbell with an underhand grip. Bring the weight upward by contracting the lower biceps insertion and brachialis, maintaining firm contact between your arm and the angled pad to eliminate any body momentum.
Tempo (3-1-1-1): 3 seconds eccentric lower to full stretch, 1 second bottom pause, 1 second curl, 1 second peak contraction.
Rest: 60 seconds between defining sets.
"Delavier Note: Unilateral dumbbell preacher curls eliminate bilateral assistance, providing strict isolation to carve the lower bicep insertion."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps