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This bicep workout ends your arm-day exercises



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.

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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.

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			<span class= Eric Rosati / Men's Health

  • Set up a tilt bench at an angle of about 30 degrees
  • Hold a dumbbell in an overhand grip, Hold your arm perpendicular to the floor, squeeze your bicep and hold your stomach hand, which holds the weight against the chest to perform a hammering motion.
  • Move your arm slightly down so that the hand holding the Holds the weight, points outward Press the bicep to perform a normal bicep curl
  • When you lower the weight After the bicep curl, hold a pause when your forearm is parallel to the floor and hold 1
  • Continue the series for 1 minute and then repeat the other arm.

    That a pause on the eccentric (waning) part of the biceps curl will help you do two things, Samuel said. "First of all, it will be your overall shape tighten the set, "he says. This keeps you from swinging and forces you to concentrate so much more on your arms. "Second, we get more time in the most mechanically challenging part of the bicep curl."

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    Samuel also emphasizes concentrating on squeezing the biceps and maintaining the correct posture on the bench. Although the sets are only one minute long, it will be difficult to keep the perfect shape. Perform two sets of 1 minute each to add this finisher to your arm-day repertoire.

    See Samuel's tips and routines in our complete set of Eb and Swole workouts. If you want to try an even more engaging routine, consider the program from Eb's New Rules of Muscle .


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