Superset workouts are a quick and effective method to strengthen your biceps and triceps. By performing two exercises in a row with minimal rest in between, you can boost the intensity of your workout, enhance muscle pump, and save time. To kickstart your journey to bigger and stronger arms, we’ve rounded up the top five superset workouts tailor-made for maximizing your arm gains.
Integrating these superset routines into your workout regimen can expedite the growth of your biceps and triceps. Always prioritize maintaining proper form and gradually increasing the weights to keep challenging your muscles. Consistency in training, a well-rounded diet, and ample rest are vital components for achieving remarkable arm development.
Now, let’s explore the best superset workouts for men to build bigger arms.
Superset 1: Barbell Curl and Skull Crusher
This superset targets both the biceps and triceps using a barbell, promoting balanced muscle development.
1. Barbell Curl
To begin, stand with your feet at shoulder width while grasping a barbell with an underhand grip (palms facing up). Ensure your elbows remain close to your body as you curl the barbell, engaging your biceps. Lift the barbell until your biceps are fully contracted and the bar reaches shoulder level. Lower the barbell back to the starting position in a controlled manner.
Perform four sets of 10 to 12 reps.
2. Skull Crusher
Lie on a flat bench holding a barbell with a close grip. Extend your arms straight up. Lower the barbell toward your forehead by bending your elbows. Extend your arms back to the starting position.
Perform four sets of 10 to 12 reps.
Superset 2: Dumbbell Curl and Tricep Kickback
This superset uses dumbbells to effectively target the biceps and triceps, improving muscle definition and strength.
1. Dumbbell Curl
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward). Keep your elbows close to your torso and curl the dumbbells while contracting your biceps. Raise the dumbbells until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.
Perform four sets of 12 to 15 reps.
2. Tricep Kickback
Bend over at the waist, holding a dumbbell in each hand, palms facing each other. Extend your arms back by contracting your triceps until they are fully extended. Then, return to the starting position.
Perform four sets of 12 to 15 reps.
Superset 3: Hammer Curl and Overhead Tricep Extension
This superset combines hammer curls and overhead tricep extensions to engage different parts of the biceps and triceps.
1. Hammer Curl
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Keep your elbows close to your torso and curl the dumbbells while keeping your palms facing each other. Raise the dumbbells until your forearms touch your biceps. Slowly lower the dumbbells back to the starting position.
Perform four sets of 10 to 12 reps.
2. Overhead Tricep Extension
Stand with your feet shoulder-width apart, holding a dumbbell with both hands above your head. Bend your elbows to lower the dumbbell behind your head. Extend your arms to lift the dumbbell back to the starting position.
Perform four sets of 10 to 12 reps.
Superset 4: EZ-Bar Curl and Tricep Dip
This superset uses the EZ bar and bodyweight to effectively target the biceps and triceps, enhancing strength and size.
1. EZ Bar Curl
Stand with your feet shoulder-width apart, holding an EZ bar with an underhand grip. Keep your elbows close to your torso and curl the bar while contracting your biceps. Raise the bar until your biceps are fully contracted and the bar is at shoulder level. Slowly lower the bar back to the starting position.
Perform four sets of 10 to 12 reps.
2. Tricep Dip
Position yourself on parallel bars, holding your body above the bars with your arms locked out. Lower your body by bending your elbows until your upper arms are parallel to the ground. Push yourself back up to the starting position.
Perform four sets of 10 to 12 reps.
Superset 5: Zottman Curl and Close-Grip Pushup
This superset combines Zottman curls and close-grip push-ups to target the biceps and triceps from different angles.
1. Zottman Curl
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing forward). Curl the dumbbells while contracting your biceps. Rotate your wrists at the top of the movement so your palms face down, then lower the dumbbells. Rotate your wrists back to the starting position.
Perform four sets of 10 to 12 reps.
2. Close-Grip Pushup
Start in a plank position with your hands placed close together under your chest. Lower your body until your chest almost touches the ground while keeping your elbows close to your sides. Push yourself back up to the starting position.
Perform four sets of 10 to 15 reps.
Frequently Asked Questions
What is a superset workout?
A superset workout is a training technique where you perform two exercises back-to-back with little to no rest in between. This helps to increase the intensity of your workout and can be beneficial for targeting specific muscle groups.
How can superset workouts help build bigger biceps and triceps?
1. Increased Muscle Fatigue:
Superset workouts can help increase muscle fatigue by keeping the muscles under tension for longer periods. This can lead to muscle growth and strength gains in the biceps and triceps.
2. Efficient Time-Saving:
By performing two exercises in a row, you can work multiple muscle groups simultaneously, making your workouts more efficient. This can be particularly effective for targeting the biceps and triceps in one session.
Are superset workouts suitable for beginners?
Superset workouts can be intense, especially for beginners. It’s important to start with lighter weights and focus on proper form to avoid injury. Beginners may want to gradually incorporate supersets into their routine as they become more comfortable with the exercises.
How many sets and reps should I do in a superset workout?
The number of sets and reps in a superset workout can vary depending on your fitness goals. For building muscle size (hypertrophy), aiming for 3-4 sets of 8-12 reps per exercise in a superset is a common approach. Adjust the weight based on your fitness level and goals.
Can I combine different types of exercises in a superset workout for biceps and triceps?
Yes, you can combine different types of exercises in a superset workout to target the biceps and triceps effectively. For example, pairing a bicep curl with a tricep extension can provide a comprehensive workout for both muscle groups. Experiment with different combinations to find what works best for you.
