Some guys just want huge arms, no matter how much they’re told they should know better. Okay bro, we see you. You’ve put up with all of our stories covering full body workouts, cardio, and even (shudder) leg day. This one’s for you.
But don’t worry if you’re not a self-professed meathead looking to sell two tickets to the gun show. This smart finisher from Men’s Health fitness director Ebenezer Samuel, C.S.C.S. can fit into anyone’s arm day workout—if you’re ready to blast your biceps to hell.
“This is a blend of dropset ideas that challenges you heavily on the front end, really fatiguing your biceps and piling up good biceps squeezes,” says Samuel of the routine. “That early fatigue makes the back end, just standard spider hammer curls, that much harder (but more fulfilling too).”
To take on the incline spider curl hellset, you’ll need an incline bench and a set of dumbbells. Check out this set of adjustable weights from Bowflex if you want an option to use at home.
- Set up an adjustable bench in an inclined position and sit with your chest resting on the back. Hold a pair of dumbbells in your hands with your palms facing out.
- Curl both dumbbells halfway up until your forearms are parallel to the ground. Paiuse for a count, long enough to cancel out any momentum you’d built up.
- Squeeze your biceps to complete the curl, lifting up to the top of the movement.
- Repeat for 6 to 8 reps.
- After you finish the pause curls, immediately shift the dumbbells to a neutral grip (facing each other) and squeeze your biceps to perform 6 spider hammer curls.
Make sure that you emphasize form during the first half of the series. “Focus on keeping the dumbbells parallel to the ground the whole time, really forcing your biceps brachii to drive the pull,” says Samuel. “The pause at halfway helps pattern that parallel-to-the-ground idea while also serving to pile up time-under-tension. Restarting the curl will force you to get a good, very strong biceps squeeze.”
Add the 3 sets of the incline spider curl hellset to finish off your workout in a heavy arm day.
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.