Let’s face it, there are just so many ways to rediscover the classic arm curling session. But this new approach to biceps exercise will turn your workout on its head – and give you a lightning-fast end to your arm days.
Men’s Health Fitness Director Ebenezer Samuel, CSCS, confirms the latest biceps Fast Finisher is equal parts exciting, efficient and effective (otherwise known as the Fast Finisher “three Aces”). The session consists of three movements, which are nothing more than a set of dumbbells, a sloping bench and a high tolerance for punishment, because this end is going to burn at your biceps routine.
“The purpose of biceps training is not just to build size,” says Samuel as he joins Mathew Forzaglia, NFPT, CPT, founder of Forzag Fitness. “It’s about creating peak and shape in your biceps. And what if you can do it at the end of your job? ”
And because this biceps workout also adds a bit of abs work to the mix, you can add a fourth E: Energy Exhausting. “Once you get into it,” Forzaglia explains, “we not only shoot our biceps, we also focus on our posture and our core. So we get two flies in one fell swoop here in these three different exercises.”
MH Fast Finisher Biceps Barrage
2 sets of repetitions to failure
You do not need a very pronounced angle of inclination for your bench; just enough so that your upper arms are behind your torso to stretch the biceps. “What it does is force our biceps to work harder through that range of motion than they would on our traditional standing curls,” says Samuel. He recommends going for as many repetitions as possible while getting a good push at the top of each repetition. Just make sure you keep your elbows behind your torso.
2 sets of repetitions to failure
Unlike the previous exercise, your biceps gets its biggest challenge at the top of each rep of the drag curl. This move is where you start to incorporate your core a little more.
Here you start from a long-kneeling position, Again, Samuel recommends being aware of keeping your elbows behind your torso to get that extra stretch. “Once you are in this position, try to keep your forearm parallel to the ground. It will create a very good pressure on your bishop so that you can go down, ”he says.
2 sets of blows to failure
If your bit is not on fire right now, they will go to this deceptively brutal finale of the workout. Again, as you add tension to your core, hold each dumbbell for as long as possible at a 90-degree angle.
“Do not just keep it iso [create] that burning sensation in the biceps of those two previous movements, but you’re really starting to feel your core and understand where your posture is, ”says Forzaglia. “Are your shoulder blades back? Are they ahead? [It’s] a good reminder to stay nice and upright, close the glutes and keep the rib cage down. ”
Samuel sums it up: “You start with the slope curls and get that very good pump and focus on the peak. Then it’s great to conclude, with what I think is just the hardest moment of any biceps curls when your forearms are parallel to the ground. That’s where it comes down to things. It’s just such a pump all around. ”
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