Classic Physique star Wesley Vissers is keeping training intensity high ahead of the 2026 Mr. Olympia. In a YouTube video from July 5, he showcased the top two exercises he’s using to build his biceps before stepping back onstage.
“The biceps, the most sought-after muscle group every male, and maybe female, wants to grow to as big as possible, as they can. I’m going to show you exactly how I created my biceps. My routine, all the exercises, the how’s, the why’s, what exactly to do to create big defined full biceps.”
In 2025, Vissers endured a challenging season. Despite being the defending champ at the Arnold Classic, he mistimed his peak and fell to fifth place. Then, his back-up plan to qualify for the Olympia was shot down by Matt Greggo at the Detroit Pro.
However, Vissers turned his luck around this year. He bounced back with an all-time best physique at the 2026 Arnold Classic. He made another stop at the Detroit Pro, but this time, secured a dominant victory. In a highly anticipated match against Mike Sommerfeld, Vissers narrowly took second place at the Arnold UK. Despite the setback, the community still views him as a heavy favorite heading into Vegas.
Wesley Vissers’ Top 2 Exercises for Biceps
Find his selections from the video below:
- Concentration Curl
- Cable Curl
Concentration Curl
In the video, Vissers shared that concentration curls can be performed seated or standing. He prefers the old-school Arnold Schwarzenegger standing variation.
“You can do this sitting or standing. I like to do the standing version, the old-school Arnold version, to create the best peaked biceps.”
For proper setup, he said to bring the working arm up toward the shoulder for a peak contraction.
“One hangs here, and bring this dumbbell up to the other shoulders, so if you start with left, you bring the dumbbell up to the right shoulder. The dumbbell almost kind of hits the other shoulder, and when it is doing so, you must feel here, the peak contraction. It is called a concentration curl for a reason.”
“You are concentrating on the peak contraction. The stretch here is not the most important part. Don’t try to overemphasize the stretch,” he said.
Cable Curl
He advocated for unilateral cable curls next, urging lifters to start with their weaker side.
“One arm at a time. Why? It allows you to concentrate on one bicep, and we all have different sizes left or right, so we can start with the smallest first, so it can grow as big as the big side.”
Vissers’ biggest tip here is to adjust the cable pulley to hip-height:
“Most people do it with just the pulley all the way down, versus how I do it, the pulley at around hip-height, kind of. Why would you do that? Well, when I stand like this, when I go in the stretched position with my arm, the tension is now the largest. You see the cable pulling backwards, so it’s pulling directly opposed to this bicep.”
Vissers is making sure his physique continues to suit the Classic Physique division. However, he has hinted that he may one day compete in the Men’s Open category. Speaking with bodybuilding icon Jay Cutler, Vissers told him, “For sure, it’s going to happen.”
Vissers is focused on ensuring his arms are on par with reigning Classic Physique Olympia Ramon Queiroz. The 2026 Mr. Olympia is scheduled from September 24-27 in Las Vegas, Nevada.
