Using workout finishers is a great technique to recruit as much muscle fibers as possible to end the workout and give your muscles enough stimuli for growth. A good finisher will exhaust your muscles and pump them up by circulating more blood. This both, breaks the muscles more and promotes better absorption of nutrients.

Hammer Curls

This time we’ll look at one of the best workout finishers for the biceps and we’ll make sure you’ll be sorry you started it (in a good way). Let’s begin.

For this finisher you’ll need a pull up bar, resistance bands and a pair of dumbbells that you can do 10 rep max with.

Negative Chin Ups

After your regular biceps workout, go to the pull up bar and pull yourself up in a chin up position (palms facing you). Lower yourself ever so slightly and move your chest away from the bar so that your elbows are at a 90 degree angle. Hold this position as long as you can, slowly lowering down as you break.

Chin Ups


Resistance Band Curls

Next, we’re going for the burn with resistance band curls. Perform them as fast as you can to failure. We’re using resistance bands because they allow for fast curls with max resistance at the top. If you don’t have access to resistance bands, use light dumbbells instead but with them, slow down on the eccentric movement.

Biceps resistence band

Bicep Curls

Finally, finish it how you started it with your 10 rep max dumbbell bicep curls. At this point your arms will be so exhausted that you’re likely going to be able to do 1-2 reps only. That means you’ll have to go back to the chin ups and repeat the circuit over again until you get 10 total reps of curls.

Bicep Curls


Workout Finisher

So here’s how it goes:

  • Negative chin ups – hold elbows at 90 degrees as long as you can
  • Resistance band curls – as many as you can as fast as you can
  • Bicep curls with 10 rep max dumbbells till failure
  • Repeat until you get a total of 10 reps of bicep curls

Keep rest between the exercises minimal. This is a very intense finisher – perfect to pump those biceps up and make it nothing but easy for them. If you think you hit a very common bicep plateau, add this workout finisher and you’ll get out of it right away.


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