Build Your Best Biceps Yet With This Finishing Move...

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Training your arms, your biceps in particular is a common occurrence when you look around the gym floor at peak times, especially with the guys. Girls, I know you want toned arms too so this post is as relevant to the guys as it is to you, but in order to reach your true potential you must perform this finishing exercise at the end of your workouts. Take a look to see what I think is an awesome bicep exercise to finish with...

How It Works...

Picture the scene whereby you are almost done with your session but you really want to hit your biceps with one move that is going to give them a great pump and break down some muscle tissue. Maybe you are just about to finish working your back, shoulders or chest but still feel like you have something left in the tank, if so, this exercise is for you and you must do it.

The Exercise

You must all be familiar with the preacher curl bench but instead of doing a regular preacher curl you are going to mix it up a bit. Usually you will perform your bicep exercise over the preacher curl, sat down and your arms rested on the slanted pad. Well, that was before and now we are mixing it up. Instead you are going to perform this the other way round, you will be standing and leaning over the slanted pad and resting your elbows where your chest would normally rest. In this position is where you will see the transformation...

Leaning over and keeping your elbows tight against the pad is key to really hitting the biceps...

Reps, Sets, Tempo

All the above is really important but more so is your form, I can't stress enough how important it is you stay real strict on this exercise, especially if you want to see growth and defined biceps. So from this position you are going to hit your curls with a bar but making sure you only go 3/4 of the way up, and when you reach this point you really need to focus on the squeeze. Keep the tempo slow and controlled, whilst keeping your reps and sets high so you really feel the burn.

Performing this exercise at the end of your workouts is an awesome finisher because of the sheer intensity it puts your body through. It isn't like a normal curl as you have to be really strict when performing the movement, there is no room for cheat reps when it comes to this one. Make sure you get a drop set, or some negative (eccentric) reps in at the end of your final set to really feel the burn.

If You Ache

There will be no doubt about it, you are going to ache after this one so making sure you get some good whey protein into your body after your session is a must. Give it a try and feel free to leave a comment of how you got on :)

About the Author

Job Role Nutritional and Fitness Advisor Qualifications Premier International Diploma in Personal Training, Nutrition and Sports Massage Therapy Scott has always been active growing up being involved in different sport teams and individual sports such as boxing and Jiu Jitsu. It wasn't until Scott dislocated his left knee during a Jiu Jitsu Competition when he developed a new passion which was going to the gym. Scott studied an International Diploma in Personal Training, Nutrition and Sports Massage Therapy which he has used for over 8 years in the Fitness Industry. Scott has been successful in his field in the UK and in other countries of the world. He has helped many people achieve their goals in Fat Loss, Weight gain, Hypertrophy and other areas of Health and Fitness. Scott is very passionate and is a big motivator who is going to provide you with expert advice and looks forward to helping you with your goals. There is more to see of Scott as he will be competing in Fitness Modelling competitions this year and next so keep a look out for him.
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