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Today I will be giving you a finisher to add in to the end of your workout. This will really fatigue the muscle to ensure you get the most out of your training. I will give you a few exercises, show you how to do them, and then demonstrate the workout myself so you know exactly what to do! Let’s get started.
We will begin with bicep headbangers. We will modify this exercise by performing them on dip bars to make the movement slightly easier. Grab the bar about shoulder width apart, and don’t let your elbows flare out. Keep a neutral spine. Pull yourself back and forth while keeping your forehead at bar level.
Next is explosive chin ups. If you are a beginner, jump for the first half of the movement. The goal is to be as explosive as possible.
After this we move on to inverted bicep arrows. A dip bar will be best for this movement. Hand placement needs to be very wide. Keep your hips extended throughout the entire movement to ensure we have correct form. Pull to one side at a time.
To finish off this superset, we will end with time under tension bicep curls. Find something sturdy, preferably a dip bar, and place your hands about shoulder width apart. Walk back slightly until you feel tension on the biceps. Maintain good posture, keep your shoulder blades retracted, and pull up as hard as you can. This isometric contraction will really pump up those biceps.