Workout Tips

6 Big Finishers for Every Major Muscle Group

Finishing off your routine with moves that take you to the limit is the fast-track route to muscular growth.


Finisher for Biceps

Dumbbell Curl
Sets: 4
​Reps: 10, failure, failure, failure

This move is more than just a good mass-builder --— it also helps chisel the kind of detail and refinement that make arms a standout bodypart. You'll add an isotension move between sets, a fancy way of saying you'’ll flex your bi'’s very hard.

Hold a pair of dumbbells by your sides. Have extra ones nearby in increments of 10, 20 and 30 pounds lighter than the ones you start with. With your elbows locked by your sides, curl one arm at a time, bringing the weight close to your shoulder --— the key is to not allow your elbow to pull forward to ensure the front delt doesn't assist with the move. Lower the weight and alternate sides. Once you reach failure, drop the weights, pick up the next lightest pair and repeat for as many reps as you can per set. Rest only after you take all four weights to failure.