What makes a gooddrop set exercise?
The best drop set exercises are ones where you can drop the weight quickly and safely, and that you can take to (near) failure without your technique falling apart.
That's why machines and cables work best. You only move the pin, nobody needs to spot you and you can't get stuck under a bar. Heavy free-weight lifts like squats and deadlifts are less suitable.
Best drop set exercisesper muscle group.
| Muscle group | Exercise | Why |
|---|---|---|
| Chest | Chest press machine, cable fly | Stable, safe to failure |
| Back | Lat pulldown, seated cable row | Quick pin moves, grip with straps |
| Shoulders | Lateral raise (cable or machine), shoulder press machine | Small muscles that need lots of volume |
| Legs | Leg extension, leg curl, leg press | Heavy loading without risk to the back |
| Biceps | Cable curl, preacher curl machine | Constant tension |
| Triceps | Triceps pushdown, dip machine | Quick changes, big pump |
Chest: chest press machine
Start with a weight you can do 8 to 10 reps with. After failure, drop 1 or 2 plates and keep going. Do 2 drops.
Back: lat pulldown
On the lat pulldown your grip often gives out before your back does. Use lifting straps so your back finishes the set.
Shoulders: lateral raise
Your side delts grow well with lots of volume. A drop set on the cable or machine is a quick way to get that volume.
Legs: leg extension
Ideal as a finisher after squats or leg press. You can fully fatigue your quads without loading your back.
Arms: cable curl and triceps pushdown
Cables keep constant tension on the muscle and the pin is quick to move. Perfect for 3 drops in a row.
Less suitable
Heavy squats, deadlifts and barbell bench press are less suitable for drop sets. When you're fatigued your technique breaks down quickly and you need help to change plates.
Every machine adrop set machine.
PUMPSETZ Dropset Pins
€19.95 -
- Drop the weight in 1 second
- Works on virtually all stack machines
- Storage pouch included
- No training partner needed
Questions aboutdrop set exercises.
Which exercises are best for a drop set?
How much weight do you drop in a drop set?
How many drop sets per workout?
Can you do drop sets with dumbbells?
Program
Drop set training program
From beginner to advanced.
Comparison
Drop set vs superset vs rest-pause
What's the difference?
Size
Which drop set pin size?
The complete size guide.