What's the best part of any show? It's the grand finale, of course. When the sky lights up with booming explosions or the band plays that one greatest hit the screaming fans have been dying to hear. The finale makes the entire show more meaningful. Can you imagine what would happen if the show ended without it?

The same applies to your workout. You can't simply do 3 sets of 8 and think you did the job to the best of your ability. You need that burst of intensity at the end of your arm workout to finish those muscles off and get them primed for growth and recovery.

This superset biceps finisher will be the grand finale you need to get the most out of your arm workout. It should take you no longer than 4 minutes, and your biceps will be on fire by the end. No fancy cable machines or big gym setups here—all you need is one pair of dumbbells and an adjustable bench. Make sure those weights aren't too heavy—there are many reps ahead.

Ultimate Biceps Finisher
rest 20-30 sec. between exercises
Alternating incline dumbbell biceps curl
1 set, 90 sec (max reps)
+ 1 more exercises


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Technique Tips

Incline Dumbbell Curl

Lie on an incline bench with your arms hanging down toward your sides and your hands supinated so that your palms face forward. Make sure your head is flat on the bench and both shoulders are pulled back and down. Don't strain to look up toward the mirror. You'll have plenty of time to admire those arms when you're finished.

Grip the handle of each dumbbell in the middle and squeeze as hard as you can. Bend your elbows and curl the weights up, squeezing your biceps hard at the top before lowering back down. Don't just let the weight drop—control it. The negative is the most important part of the rep.

Speaking of reps, you can count if you want to, but you're not trying to reach a specific number. The goal in this set is to perform as many reps as you can in 90 seconds. If you reach failure at any point, stop and rest for a few seconds before continuing. Once your time is up, drop the weights and shake the pain off for 20-30 seconds.

Ultimate Biceps Finisher: Incline Dumbbell Curl

Seated Hammer Curl

When you grab the dumbbells again, do so with your hand closer to the top end of each dumbbell. Having the weight sit directly on your hand places extra emphasis on the brachialis. Yes, your forearms are going to feel this exercise, but the biceps will definitely benefit more.

Curl the dumbbells up simultaneously in a hammer curl for as many reps as you can. Keep an eye on the clock because this is also a 90-second set. If you reach failure before your time is up, take a few seconds to get your mind right and go again. Curl with controlled effort, and whatever you do, don't swing. There may be times you do only a rep or two, but that's OK. Just don't quit.

Finishing Flex

When you finish the hammer curls, drop the weights, shake off the pain for a few seconds, and try to flex your biceps for 20-30 more seconds. It will be tough, but go for it. After that, you're done with the finisher and can finally reach for your recovery drink of choice. It may be tough to lift that shaker bottle, but the pump will be worth it!

If you want an even bigger pump for both your biceps and triceps, check out "Lawrence Ballenger's Big, Fun Arm Blast."

About the Author

Roger Lockridge

Roger Lockridge

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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