Completing arm training with a good pump is one of the most satisfying feelings in total weight training – but not all paths to the pump are the same.
To get the biceps to work for maximum muscle growth, consider this versatile finisher Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. You have several muscles in your arm during the four-minute routine, and it is clear that you probably can not continue working when you're done.
Advertising – Read More Below
The variety of movements makes the routine particularly effective. "First of all, there's the Hammer Curl-Rep, which means we're attacking our Brachialis muscle, which is an underrated key to really enlarging your arms," says Samuel. "Then you have the more common bicep curl repetition, which gives you the chance to really squeeze the muscle ball."
To complete the Spider Curl Finisher, you will need an adjustable bench, a set of dumbbells, and a timer to track your sets. Check out these Bowflex Adjustable Dumbbells if you want to try it at home.