You can handle more weight this way, says Men’s Health Fitness Director BJ Gaddour, C.S.C.S., so you’ll get used to moving heavier loads.
Gaddour also draws out the lowering motion for a full 5 seconds to recruit more muscle fibers.
The upshot: You’ll stimulate more gains. “When you go back to doing regular repetitions, you’ll be using heavier weights,” he says.
Related: The Anarchy Workout From Men’s Health: 2 Dumbbells, 30 Minutes, Hundreds Of Calories TORCHED!
Try sets of 8 to 12 reps or work continuously for 90 seconds. Rest 30 to 60 seconds between sets. Do 3 to 5 sets.
You can also superset this move with your biceps exercise of choice, Gaddour suggests.