Let’s face it, there are only so many ways to reinvent the classic arm curl session. But this new approach to biceps training will flip your workout on its head—and give you a lightning-fast cap-off to your arm days.
Men’s Health fitness director Ebenezer Samuel, C.S.C.S., confirms the latest biceps Fast Finisher is equal parts exciting, efficient, and effective (otherwise known as the Fast Finisher “three Es”). The session is composed of three moves, requiring nothing more than a set of dumbbells, an incline bench, and a high tolerance for punishment, because this ending to your biceps routine is gonna burn.
“The goal of training biceps is not just to build size,” Samuel says as he’s joined by Mathew Forzaglia, N.F.P.T., C.P.T., founder of Forzag Fitness. “It’s about creating peak and shape in your biceps. And what if you could do that at the end of your work?”
And because this biceps workout also adds a bit of abs work to the mix, you can add a fourth E: Energy depleting. “Once you get into it,” Forzaglia explains, “not only are we blasting our biceps, we’re also focusing on our posture and our core. So we’re getting two birds with one stone right here in these three different exercises.”
MH Fast Finisher Biceps Barrage
Incline Curls
2 sets of reps until failure
You don’t need a very pronounced incline angle for your bench; just enough so much that your upper arms are behind your torso in order to stretch the biceps. “What that’s doing is forcing our biceps to work harder through that range of motion than they would on our traditional standing curls,” Samuel says. He advises going for as many reps as possible, while getting a good squeeze at the top of each rep. Just be sure to keep your elbows behind your torso.
Drag Curl
2 sets of reps until failure
Unlike the previous exercise, your biceps get its greatest challenge at the top of each rep of the drag curl. This move is where you begin incorporating your core a bit more.
Here you start from a tall-kneeling position, Again, Samuel advises being cognizant of keeping your elbows behind your torso to get that added stretch. “Once in this position, try to keep your forearm parallel to the ground. That’s going to create a really good squeeze on your bicep so you can go down,” he says.
Iso Hold
2 sets of holds until failure
If your bis aren’t on fire now by now, they will after this deceptively brutal finale to the workout. Once again, while adding tension to your core, hold each dumbbell at a 90-degree angle for as long as possible.
“Not only does that iso hold [create] that burning sensation in the bicep from those two previous movements, but you start to really feel your core and understanding where your posture is,”Forzaglia says. “Are your shoulder blades back? Are they forward? [It’s] a good reminder of staying nice and upright, keeping the glutes locked and the ribcage down.”
Samuel sums it up: “You start with the incline curls and get that really good pump and focus on the peak. Then it’s great to end, with what I think is just the hardest moment of any biceps curls when your forearms are parallel to the ground. That’s where it finishes things off. It’s just such a pump all around.”
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