Count Your Way to Bigger Biceps With This Arm Day Finisher

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.

Men’s Health/Eric Rosati

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. If you want to try an even more dedicated routine, consider Eb’s New Rules of Muscle program.

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