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A while ago Mark introduced the Cable Bent-Over Triceps Extensions as a finisher for triceps, I was thinking is there a finisher for biceps? I was thinking of adding 1 to 2 sets of cable spider curls “chest supported on an incline bench” and use this exercise as a finisher say 12-15 reps same principal as Cable Bent-Over Triceps Extensions any thoughts?

I use spider curls as the finisher for biceps in my routine.

I finish up with cable preacher curls myself , if spider curls r wat im thinking of ( chest suported by bench arms over hasnging) they r quite similar . thry both isolate th biceps well, the preacher cable curl allows for max tension at the maximum contraction point, if the spider curl is wat im thinking of it shud too so yeh shud be a gud finisher. #my bicep routine now is pull ups 3 sets , incline curl 2 sets , concentration curl 2 sets. Using full rom e.g flexing tricep at the bottom of the movement and using this routine blasts my biceps like no other routine iv tried.

Thanks for the reply guys advice is appreciated

Hey stickup kid

Yeah spider curls are good but you dont really get full isolation on the biceps with this excercise if you want to use it as a finisher, i find drop setting seated decline two arm dumbell curl is a fantastic finisher and because of the decline the range of motion is fantastic and gives a real pump and burn and theres full isolation with this great excercise, also double bicep curl on the cable cross-over is another great excercise as a finisher and really helps to bring up the peaks of the bicep, and we cant forget 21's drop setting standing cable barbell curls. its good to mix it up.

My bicep drill for one example is: ( after warming up )

2 sets barbell curl 10-12 reps
2 sets close grip straight bar cable curls 10-12 reps
2 sets ez barbell curls 10-12 reps
2 sets cable preacher curl 10-12 reps
Finishing of with:2 dropset seated decline 2 arm dumbell curls ( rep to failure ) or 21's cable barbell curl dropset/ or double bicep curl on the cable cross-over aiming fo 15 reps.
This is hitting the biceps at every angle to help add thickness, alot of people put too much emphasis on just the long head.

Hope this helps..

Thanks LALA will certainly try the decline and see what happens

I also use spider curls as Vanguard1965 for a finisher usually with an E-Z bar on the reverse side of a preacher bench which gives me a painful pump. I myself have never tried a cable or chest supported on an incline bench but might give it ago. When doing spider curls as a finisher make sure you use a light weight that you can pump out at least 15 or even up to twenty reps concentrating on the peak contract on each rep.

Like LALA said mix things up but don’t change things too often throughout your routine. Once you start you won’t to be consistent so you can take stock and see what works or not.

At the moment I’m doing the following:

Straight Barbell Curls 6-8 REPS
Straight Barbell Curls 6-8 REPS
Straight Barbell Curls 6-8 REPS
Preacher Curls 8-12 REPS
Preacher Curls 8-12 REPS
Dumbbell Concentration Curls 12-15 REPS
Dumbbell Concentration Curls 12-15 REPS (on last set once to failure i do a few negs)
Spider E-Z Curls 15 REPS or up to 20

@ LALA decline two arm dumbell curl never tried it but will give it ago next week I let you know what I think sounds intense, also do I need to dropset to get the best from this or would a two straight set of 12-15 reps be just as good and what percentage is your drop 20% or 30% drop?

Thanks for your contribution Krs, @ LALA do you have a vid of the decline two arm dumbbell curls also I think it would be great if we all tried to compile a list of exercises that emphasise the long and short head what do you guys think?

appparently when u put stress on a muscle thats in its strethced position it cause more fibres to fire.So putting incline db curls early in the set is better to activate more fibres , than waiting to the end to stress it so i would not use this as a finisher . ( Decline curls) ? do u mean incline r is ther decline curls aswell