Philip Ellis, Brett Williams

<a href="https://www.instagram.com/p/B2ANQZRJST-/?utm_source=ig_embed&amp;utm_campaign=loading" id="8f0fcc04-eed6-357c-a8e9-d3dabfccb542"> View this post on Instagram </a> <a href="https://www.instagram.com/p/B2ANQZRJST-/?utm_source=ig_embed&amp;utm_campaign=loading" id="727d98d4-95c5-349b-a4a1-87e7b7dca669"> Some of my favorite bicep killers to finish off a great ARM DAY!!! Preacher curls: 4x15 Grimey curls: 4x15 Whats your favorite arm day exercise? </a> A post shared by <a href="https://www.instagram.com/projoe2/?utm_source=ig_embed&amp;utm_campaign=loading" id="d479417c-5762-3780-a81a-ed5b61248c78"> Joseph Baena </a> (@projoe2) on Sep 4, 2019 at 1:47pm PDT

Baena started out his finisher with sets of machine preacher curls.

Baena started out his finisher with sets of machine preacher curls. <a href="https://www.menshealth.com/fitness/a19543335/ez-bar-preacher-curl/" id="f6740e64-bc93-30c1-aecc-ec29be233bf7"> Preacher curls </a> are effective because they prevent you from cheating on the curl by using your shoulders. Watch people at your gym, and youll see their elbows shifting forward when they do standing curls. That cant happen during a preacher curl because youve started the curl with your elbows shifted forward already. You wind up isolating your biceps more on preacher curls, and if you squeeze your biceps at the top, youll build better biceps peaks.

"Preacher curls seem simple, and they are a great way to help get a pump in your biceps," <a href="https://www.menshealth.com/fitness/a26070193/biceps-workout-finisher-1-minute/" id="6978cf9f-0256-3375-a9f3-ef4ab703ed89"> says Men's Health fitness director Ebenezer Samuel, C.S.C.S. </a> "The key: You cant let the weight do all the work for you. Really squeeze your biceps at the top of each rep. And stop just a moment before your forearms get perpendicular with the ground. Doing so will insure that you dont let your biceps rest at the top."

But there's more to the exercise than just leaning over the bench and straining at the weight. "Also make sure to still think about squeezing your shoulder blades as you do them; this will help protect your shoulders in the long run," Samuel adds. "Do your best as well to glue your armpits to the preacher curl pad."

The second exercise, Grimey curls, take the same position on the bench preacher curls to isolate the biceps but switches up the implement. Baena instead holds two 25-pound weight plates in his hands.

The goal here is to perform the curling motion with your hands in a neutral position, like a <a href="https://www.menshealth.com/fitness/a28105652/dumbbell-hammer-curl/" id="1e0d04fd-18a0-39d5-ab9a-e5c4f2405b2e"> hammer curl </a> , in order to target the <a href="https://www.menshealth.com/fitness/a27041589/brachialis-muscle/" id="21891a42-b990-3f44-a2f5-5a9ec2f5892a"> brachialis muscle </a> . Baena doesn't quite pull the move off perfectly. Due to the size of the plates and their opening, his hands are at an angle, rather than neutral. If you want to give the exercise a shot for your own arm day finisher, make sure that you keep your position at a true neutralor better yet, swap out the plates for dumbbells to reap the full brachialis benefits.

Joseph Baena Shows Off How He Finishes Arm Day

Whether it's <a href="https://www.menshealth.com/fitness/a28772758/arnold-schwarzenegger-joseph-baena-chest-gains-instagram/" id="d7c12cbc-17d2-31c6-acb1-0d507168dd31"> showing off his chest gains </a> or <a href="https://www.menshealth.com/fitness/a25955470/arnold-schwarzenegger-son-joseph-baena-bodybuilding-photo/" id="640333ff-bb97-3575-ab07-bc97cd0cf590"> channeling his dad Arnold Schwarzenegger in a classic bodybuilder pose </a> , you can count on Joseph Baena to <a href="https://www.m...

Joseph Baena Shares His Favorite Way to Finish Arm Day

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Philip Ellis, Brett Williams

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Joseph Baena Shares His Favorite Way to Finish Arm Day