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Hit This 2-Move Dumbbell Arm Finisher for a Savage Pump

Photo credit: Georgijevic - Getty Images
Photo credit: Georgijevic - Getty Images

Once the squats, deadlifts and presses are ticked off, the last port of call pre-Christmas party is to fill out those sleeves. This finisher, handily, promises maximum pump in minimal time.

Pick a set of weights that you could curl no more than 20 times and make a start. Every time you have to drop the weights, can longer control the tempo, or start using ‘body English’ to swing the weights up, drop them and head to the dip bar. Complete 15 dips with impeccable form, focusing on pressing away explosively with your triceps on each rep. After your final dip, recommence with your curls. Continue in this format until you’ve completed all 100 curls. Or until your sleeves split, whichever comes first.

Bicep Curl x 100

Stand tall with a pair of dumbbells at your sides, your palms facing towards you (A). With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers are near your shoulders (B). Squeeze here and lower the weights under control, fighting them all the way and repeat. Each set ends when you can no longer control the tempo of the curls, or begin using momentum to swing the ‘bells up.

Dips x 15

Jump up on two parallel bars with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward (B). Drive yourself back up to the top and repeat.

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