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This Bicep Curl Finisher workout requires time under tension



Do you want bigger arms? You'll have to be patient, because a bulging set of weapons will not just pop up overnight. The best things come to those who do the work and wait for results – and that doubles in the weight room when you build up time under stress.

This Biceps Finisher by Ebenezer Samuel, Fitness Director for Men's Health, C.S.C.S. Use this growth pause principle to challenge your arms by attacking two focus points.

"First, we can really improve the ground-parallel position of the forearms, where the lever in the curl is the longest," says Samuel.

"We will stack a lot of time in this position under tension and because we live there we can continue to develop good curls mechanics." Second, we focus on finishing every curl repeat with an aggressive bicep pressure Forearm releases the impulse and forces us to restart the curl motion with increasing inertia. "

You will need a series of dumbbells and an incline bench to use the Halfway Freeze Spider Curl Finisher. Check out this adjustable pair of Bowflex if you need a good option for your home gym.

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  • Lean on your chest The backrest of the bench holds a dumbbell in one hand, do not sit on it Sit and hold your pectoral muscles over the top of the bench.
  • Press your biceps to squeeze the weight until it is parallel to the floor. Hold for one second in this position.
  • Press the bicep again. to break the curl and increase the weight.
  • At the next repetition, stop in parallel for 2 seconds before completing the movement.
  • Add one second to each repetition, up to 6 or 7 seconds Pause lasts.
    1. According to Samuel, this movement only revolves around this parallel position. "Because of de s angle, in which the pause occurs, the biceps must work isolated to complete the curl, with very limited support from the forearms and brachialis (which are generally more involved in the first half of the biceps curl), "he says. "That means a chance to really attack and build the ball of our biceps muscle."

      Close your workday with the Half-Freeze Finisher by pumping through 3 sets per side.

      For more tips and routines from Samuel, see our full overview of Eb and Swole workouts. If you want to try an even more engaging routine, consider the program New Rules of Muscle by Eb.


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