MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • 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}

Blast Your Biceps To Hell With This Brutal Arm Finisher

Blast Your Biceps To Hell With This Brutal Arm Finisher

9 Arm Workouts You Can Do Without Weights

9 Arm Workouts You Can Do Without Weights

Want Bigger Biceps? Freeze for More Growth

Want Bigger Biceps? Freeze for More Growth

Bombard Your Biceps With This Killer Finisher

Bombard Your Biceps With This Killer Finisher

{headline}

{headline}

Build Massive Arms With This Double-Pump Curl

Build Massive Arms With This Double-Pump Curl

Use This Countdown Series to Build Big Biceps

Use This Countdown Series to Build Big Biceps

This 20-Minute Circuit Will Obliterate Your Arms

This 20-Minute Circuit Will Obliterate Your Arms

{headline}

{headline}

3 Bondi Lifeguards On How They Stay On Top Of Their Fitness Games

3 Bondi Lifeguards On How They Stay On Top Of Their Fitness Games

The 20-Minute All-Angles Biceps Workout

The 20-Minute All-Angles Biceps Workout

10 Health And Fitness Instagram Accounts That Are Inspiring Us To Take On 2021

10 Health And Fitness Instagram Accounts That Are Inspiring Us To Take On 2021

How To Conduct An At-Home Heart Health Test

How To Conduct An At-Home Heart Health Test

Are You Fit Enough For The FBI? This Test Will Tell You

Are You Fit Enough For The FBI? This Test Will Tell You

Turns Out 4 Seconds Of Exercise Can Counteract A Day’s Worth Of Sitting

Turns Out 4 Seconds Of Exercise Can Counteract A Day’s Worth Of Sitting

The Beginner's Guide To Hiking

The Beginner's Guide To Hiking

  1. Home
  2. Arm Workouts

Count Your Way to Bigger Biceps With This Arm Day Finisher

Use extra focus and time under tension to make the most of every squeeze - by Brett Williams and Ebenezer Samuel
  • 16 Apr 2019

How often have you found your mind wandering as you pump through reps in the weight room? Sure, there are a few moves that explicitly order you to concentrate in their names—but you should be applying that type of focus to all of your lifts, especially isolation exercises like curls.

You'll be forced to keep track of your movements with the structure of this tough spider curl finisher from Men's Health fitness director Ebenezer Samuel, C.S.C.S., since you're tasked with counting up the reps and emphasizing proper positioning to make the most of each and every squeeze.

"The finisher is attacking two things that can spark biceps growth," Samuel says. "First, you're spending plenty of time in that forearms-parallel-to-the-ground position, the most mechanically challenging moment of the curl. Secondly, you're forcing a series of really good squeezes at the top of the biceps curl; this will help you emphasize the peaks of your biceps while also flushing your guns with blood."

To perform the spider curl countup finisher, you'll need an adjustable bench and an EZ bar. Make sure that you don't load up too much weight for this, since maintaining the proper perpendicular position is tougher than you might expect. "If your elbows shift forward, you involve your front delts and take emphasis off your biceps," says Samuel. "Go too heavy, and that's bound to happen."

RELATED: The Muscle You Really Need To Rain For Eye-Popping Arms

If you don't have an EZ bar in your gym, check out this option from CAP Barbell.

  • Set up an adjustable bench in an inclined position and sit with your chest resting on the back. Grab the EZ bar with an underhand grip.
  • Curl the bar up until your forearms are parallel with the ground. Pause there.
  • Squeeze your biceps to perform 1 top half curl, then lower the weight all the way down under control.
  • Repeat the process, but perform 2 top half curl reps.
  • Continue adding reps until you reach 5. That's 1 set.

The best tip for the finisher is to take is slow. "You're also accumulating time-under-tension; do it right and the set will take you 40 to 50 seconds, very little of which is spent with your biceps getting to relax," Samuel says.

To add the spider curl countup to your workout, try to work your way through 3 sets. For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. 

This article originally appeared on Men's Health

  • Fitness
  • Workout
  • Arm Workouts
  • Bicep Workouts

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

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}

Blast Your Biceps To Hell With This Brutal Arm Finisher

Blast Your Biceps To Hell With This Brutal Arm Finisher

9 Arm Workouts You Can Do Without Weights

9 Arm Workouts You Can Do Without Weights

Want Bigger Biceps? Freeze for More Growth

Want Bigger Biceps? Freeze for More Growth

Bombard Your Biceps With This Killer Finisher

Bombard Your Biceps With This Killer Finisher

{headline}

{headline}

Build Massive Arms With This Double-Pump Curl

Build Massive Arms With This Double-Pump Curl

Use This Countdown Series to Build Big Biceps

Use This Countdown Series to Build Big Biceps

This 20-Minute Circuit Will Obliterate Your Arms

This 20-Minute Circuit Will Obliterate Your Arms

{headline}

{headline}

3 Bondi Lifeguards On How They Stay On Top Of Their Fitness Games

3 Bondi Lifeguards On How They Stay On Top Of Their Fitness Games

The 20-Minute All-Angles Biceps Workout

The 20-Minute All-Angles Biceps Workout

10 Health And Fitness Instagram Accounts That Are Inspiring Us To Take On 2021

10 Health And Fitness Instagram Accounts That Are Inspiring Us To Take On 2021

How To Conduct An At-Home Heart Health Test

How To Conduct An At-Home Heart Health Test

Are You Fit Enough For The FBI? This Test Will Tell You

Are You Fit Enough For The FBI? This Test Will Tell You

Turns Out 4 Seconds Of Exercise Can Counteract A Day’s Worth Of Sitting

Turns Out 4 Seconds Of Exercise Can Counteract A Day’s Worth Of Sitting

The Beginner's Guide To Hiking

The Beginner's Guide To Hiking

MensHealth
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • 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-

Shop This Offer
Subscribe Now