Arm Finisher: A Quick Burn

When you want to end your workout with a serious upper-body burn, an arm finisher is the perfect way to do it. This short, focused sequence targets your biceps and triceps, helping build definition, strength, and endurance in just a few minutes. Add it to the end of any workout—or use it as a mini standalone circuit when you're short on time.

Below is a simple but powerful finisher you can do anywhere with a pair of dumbbells.

💪 1. Supinated Bicep Curl

This classic curl variation keeps your palms facing up the whole time, maximizing bicep activation. Control the movement, squeeze at the top, and lower slowly to get the most from each rep.

⏱️ 2. Iso Bicep Hold

Nothing lights up the arms like a good isometric hold. Lift the dumbbells halfway and hold. Keep your elbows tight to your sides, chest tall, and focus on breathing through the burn.

💥 3. Tricep Kickback

Hinge forward slightly, lock your elbows in place, and extend the weights behind you. This move isolates the triceps and builds strength through the back of the arms.

⚡ 4. Tricep Extension

Finish with overhead or standing tricep extensions—whichever you prefer. Keep your core braced, elbows close, and focus on a full range of motion to hit all three tricep heads.

🔁 How to Use This Finisher

• 3–4 rounds

• 12–15 reps each move

• Minimal rest between exercises for the best burn

This quick circuit is perfect for adding intensity at the end of any workout or for those days when you want to get in and out fast while still feeling the pump.

Give it a try and let your arms do the talking! 💪🔥