To shake your Friday arm pump, release the load, drop to your knees and focus on a hold pattern.
Men's Health Fitness director Ebenezer Samuel, C.S.C.S., moves his position if he really wants to work the biceps. This challenging finisher takes the place of mindless repetitions of dumbbell curls that you might use to complete your arm workouts. Instead, try this routine for a more disciplined capper.
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The finisher is so effective that it addresses several common problem areas for curlers. "First and foremost, you curate a lot of time in these forearms ̵
For the finisher, only the finisher requires a series of dumbbells. If you run the routine in front of a mirror, this can help with the form, but it is not necessary. Take a look at these adjustable dumbbells from Bowflex if you want to operate your pump outside of the gym.
- Get into a high, kneeling position and squeeze your buttocks muscles and torso together to keep your posture strong.
- Take a pair of dumbbells. Squeeze your biceps together to roll them up at the same time.
- When you lower the weights, pause halfway, your elbows tilted 90 degrees and your forearms parallel to the ground. Hold for 1 second.
- Perform another corrugation. Pause again halfway through, this time for 2 seconds.
- Continue with the curling and add another second to the pause for each repetition until you can not continue.
A good goal, according to Samuel, is to achieve up to 5 repetitions for each round. "Use less weight than your traditional dumbbell weight with an alternate dumbbell, because this can challenge you faster than you think," he advises.
Another tip: count up loud. "This will hold you accountable and make sure you get the most out of every half wait and not exaggerate the count," says Samuel.
Add the 3 round finisher to your arm daily program and aim for 5 or many repetitions can be completed while maintaining the correct shape. More tips and routines from Samuel can be found in our complete set of Eb and Swole.