A Bodybuilding Coach Shared How to Blast Your Arms in Just 5 Minutes
YouTuber and bodybuilding coach Eugene Teo frequently shares tips on how to improve your training technique and maximize the effectiveness of your workouts on his channel. In his most recent video, he focuses on two bicep finishers that will take just a couple of minutes, which he describes as “a very efficient way to tax the biceps in just one long set.”
The first exercise is the spider curl. Performing the curl in this position means that the biceps reach peak contraction at the upper end of the movement, when the weights are providing the most tension. Then a slow, eccentric contraction in the lowering motion makes the biceps work hard too.
“Very often, when you do a standard standing biceps curl, you lose the slightest bit of tension at the top of the curl, because your elbow shifts slightly forward,” explain Men’s Health fitness director Ebenezer Samuel C.S.C.S. “Your front shoulder assists this process, and it helps make even the best curls ever-so-slightly easier. The spider curl generally combats that, creating a situation where front shoulders can’t truly help you rock forward in the curl, since, essentially, you start from that position.”
Teo does the spider curls until he hits failure, and then moves onto the second exercise: the incline curl. Doing this move at an upward-facing incline actually reverses the resistance from the spider curl, and the dumbbells will feel lightest at the upper end of the movement, heaviest in the middle of the lift, and then lighter again at the bottom. Once more, Teo performs the incline curl until he reaches a failure point.
“Technically speaking, one set is enough,” he says. “But we’re going to do two, because I need to grow bigger biceps.”
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