Pump Up the Arms with Bicep Cranks

Updated: January 17, 2012

By Scott Goodpaster

Bicep Cranks are an excellent finisher for wrestlers.  At Cincinnati Functional Fitness our wrestlers love Biceps Cranks to end a workout. 

This exercise gives our wrestlers an arm pump and challenges them metabolically. The goal is to perform 70 reps in 30 seconds. Bicep Cranks will blast your biceps into new growth and wrestlers’ arms will not tire out in a match.

  • Alex Hobbs performs Bicep Cranks using a light band.
  • Use appropriate band to accommodate strength levels.
  • Make sure to bring band up to chest and down to the quads.
  • Perform 3 sets of 70 repetitions in 30 seconds on, then 30 seconds off.

(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)