MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Build Massive Arms With This Double-Pump Curl

Build Massive Arms With This Double-Pump Curl

Blast Your Biceps To Hell With This Brutal Arm Finisher

Blast Your Biceps To Hell With This Brutal Arm Finisher

Bombard Your Biceps With This Killer Finisher

Bombard Your Biceps With This Killer Finisher

Hammer Out Bigger Biceps With This Devastating Count Up Series

Hammer Out Bigger Biceps With This Devastating Count Up Series

{headline}

{headline}

Use This Countdown Series to Build Big Biceps

Use This Countdown Series to Build Big Biceps

The Bicep Workout That Will Get Your Sleeves Bulging

The Bicep Workout That Will Get Your Sleeves Bulging

Build Sleeve-Popping Biceps With This Spider Curl

Build Sleeve-Popping Biceps With This Spider Curl

{headline}

{headline}

How To Perform A Bicep Curl

How To Perform A Bicep Curl

This Kettlebell Flow Will Blow Up Your Biceps

This Kettlebell Flow Will Blow Up Your Biceps

Chris Hemsworth's Arms Are About To Explode In His '666' Workout

Chris Hemsworth's Arms Are About To Explode In His '666' Workout

Count Your Way to Bigger Biceps With This Arm Day Finisher

Count Your Way to Bigger Biceps With This Arm Day Finisher

The Muscle You Really Need to Train For Eye-Popping Arms

The Muscle You Really Need to Train For Eye-Popping Arms

Build Last-Minute Muscle And Win The Race For Big Arms

Build Last-Minute Muscle And Win The Race For Big Arms

7 Personal Trainer Secrets To Pump Up Your Arms

7 Personal Trainer Secrets To Pump Up Your Arms

  1. Home
  2. Arm Workouts

Want Bigger Biceps? Freeze for More Growth

This deliberate spider curl finisher will challenge your patience to grow your guns - by Brett Williams and Ebenezer Samuel
  • 31 Jul 2019
Want Bigger Biceps? Freeze for More Growth
Getty Images

Want bigger arms? You're going to have to be patient, because a bulging set of guns won't just pop up overnight. The best things come to those who put the work in and wait for results—and that goes double in the weight room when you're building up time under tension.

This biceps finisher from Men's Health fitness director Ebenezer Samuel, C.S.C.S.uses that pause for growth principle to challenge your arms by attacking two points of focus.

"First off, we get to really hone that forearms-parallel-to-the-ground position, where the lever is longest in the curl," says Samuel.

"We're get to pile up a ton of time-under-tension in this position, and because we get to live there, we'll can continue to pattern good curl mechanics. Second, we get to focus on finishing each curl rep with an aggressive biceps squeeze. That pause at forearms parallel cancels out momentum, and, as it increases, forces us to restart the curl from increasing levels of inertia."

You'll need a set of dumbbells and an incline bench to take on the halfway freeze spider curl finisher. Check out this adjustable pair from Bowflex if you need a good option for your home gym.

Watch the full workout below

  • Lean your chest on the back rest of the bench, holding a dumbbell in one hand. Don't sit on the seat, and keep your pecs above the top of the bench.
  • Squeeze your bicep to curl the weight up until it's parallel with the ground. Pause in this position for 1 second.
  • Squeeze your bicep again to finish through the curl, bringing the weight up.
  • On the next rep, pause at parallel for 2 seconds before completing the movement.
  • Add a second with every rep, working up to 6 or 7 second pauses.

This movement is all about that parallel position, according to Samuel. "Because of the angle at which the pause occurs, the biceps has to work in isolation to complete the curl, with very limited assistance from the forearms and brachialis (which are generally involved in the first half of the biceps curl more)," he says. "That means a chance to really attack and build the ball of our biceps muscle."

Close out your arm day with the halfway freeze finisher by pumping through 3 sets per side.

This article originally appeared on Men's health

  • Fitness
  • Exercise
  • Strength Training
  • Arm Workouts
  • Bicep Workouts

Subscribe Now-6 Issues just $36.99

Subscribe Now
Subscribe Now

Subscribe Now-6 Issues just $36.99

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Build Massive Arms With This Double-Pump Curl

Build Massive Arms With This Double-Pump Curl

Blast Your Biceps To Hell With This Brutal Arm Finisher

Blast Your Biceps To Hell With This Brutal Arm Finisher

Bombard Your Biceps With This Killer Finisher

Bombard Your Biceps With This Killer Finisher

Hammer Out Bigger Biceps With This Devastating Count Up Series

Hammer Out Bigger Biceps With This Devastating Count Up Series

{headline}

{headline}

Use This Countdown Series to Build Big Biceps

Use This Countdown Series to Build Big Biceps

The Bicep Workout That Will Get Your Sleeves Bulging

The Bicep Workout That Will Get Your Sleeves Bulging

Build Sleeve-Popping Biceps With This Spider Curl

Build Sleeve-Popping Biceps With This Spider Curl

{headline}

{headline}

How To Perform A Bicep Curl

How To Perform A Bicep Curl

This Kettlebell Flow Will Blow Up Your Biceps

This Kettlebell Flow Will Blow Up Your Biceps

Chris Hemsworth's Arms Are About To Explode In His '666' Workout

Chris Hemsworth's Arms Are About To Explode In His '666' Workout

Count Your Way to Bigger Biceps With This Arm Day Finisher

Count Your Way to Bigger Biceps With This Arm Day Finisher

The Muscle You Really Need to Train For Eye-Popping Arms

The Muscle You Really Need to Train For Eye-Popping Arms

Build Last-Minute Muscle And Win The Race For Big Arms

Build Last-Minute Muscle And Win The Race For Big Arms

7 Personal Trainer Secrets To Pump Up Your Arms

7 Personal Trainer Secrets To Pump Up Your Arms

MensHealth
  • About Us
  • Contact Us
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-6 Issues just $36.99

Shop This Offer
Subscribe Now