Скачать или смотреть Build Sleeve-Splitting Biceps with This Smith Machine Ladder Finisher Set 🔥

🔢 Step-by-Step Instructions
1. Set Up

Use an empty Smith machine bar - the focus is on volume and bodyweight failure, not max load.

Start with the bar at the lowest rung of the guide rails.

Grab the bar with a shoulder-width, underhand grip (palms facing up).

Position the body underneath the bar, curl to the top of your forehead: do not make it an inverted row!!

2. The Ladder Concept

The “ladder” means moving up the Smith machine bar positions after each round — climbing one rung higher every set.
At each height, you’ll curl to failure.

Each new height slightly changes the body angle and resistance curve, working your biceps from a fresh leverage point.

3. Execution

Here’s how to perform the ladder:

Start low: Curl the bar from the lowest position until failure (controlled reps).

Rack it, move up: Set the bar one notch higher on the Smith machine.

Curl again to failure at this new height.

Continue climbing one rung at a time until you reach the top or your arms give out.

💥 That’s one full Smith Machine Bicep Ladder set.

4. Rest & Sets

Rest 15–30 seconds between rungs (just enough to change height).

After completing the full ladder, rest 1–2 minutes.

Perform 2–3 ladders total depending on your level.

5. Form Tips

Keep elbows pinned to your sides and avoid swinging.

Focus on squeezing hard at the top of each rep.

Control the eccentric (lowering) — 2–3 seconds down.

Maintain constant tension — don’t fully lock out at the bottom.

6. Optional Finisher

After reaching the top rung, drop the bar back to the lowest position and perform one final burnout set to absolute failure.
Expect your arms to be pumped and trembling — that’s what we want.

7. Recovery

Stretch your biceps and forearms after each ladder to release tension and improve mobility.
Stay hydrated and fuel your recovery with protein post-workout.

⚡ Quick Summary

Goal: Max tension + full bicep engagement

Format: Curl to failure at each Smith machine height

Rest: 15–30 sec between rungs

Sets: 2–3 ladders total

Benefit: Hits all bicep angles for unmatched pump and size