Biceps curl is a pretty common and the go-to way for challenging your arm muscle. But, you can’t deny that, especially toward late in the set, either you start losing your form or getting tempted to cheat. Ebenezer Samuel, C.S.C.S., the fitness director of Men’s Health has come up with an amazing dumbbells bicep finisher routine, which focuses more on precision and muscle tension rather than unnecessary heavyweight. Here’s how you can work this miracle out.
1. Hold the dumbbells at your side and stand straight. Keep your shoulder blades and abs tight. Now curl up the dumbbells to the length of your shoulders, while turning your palms facing your torso. Take a pause and lightly squeeze your biceps.
2. Lower the dumbbells down till the mid-length, where the forearms are parallel to the ground. Pause for a second and squeeze biceps. Then lower the dumbbells fully all the way down. This is 1 rep.
3. Continue doing as many reps as you can. When doing good-form reps seems no longer possible, go for half-curls. Here, curl the dumbbells up to the mid-length, until your forearms are again parallel to the ground. Pause and squeeze. Then lower them all the way.
4. When you are finally exhausted from doing half-curls, take a pause of two breaths. Then raise up the dumbbells for one last time until the forearms come to parallel to the ground. Hold the position for a minimum of 5 seconds.
5. This is 1 set. Do at least 3 sets.
Fitting in the Regime
This biceps finisher is simple to do, which doesn’t require any complex movements or lengthy timing. That’s why it can be fitted into your mundane workout regime in a variety of ways. During any exercise, if you have time left for any one-arm workout, make this the final one of your session. This can also be the lead exercise on any lightweight arm workout day. Also when time’s short for a full-length training session, but you are desperate for a quick pump, sneak in a few sets of this swift biceps burn. Try it and thank us later!