If you're looking to build massive arms, supersets are a fantastic way to increase the intensity of your workout and get a great pump. In this blog post, we'll dive into three of my favorite supersets for arms, focusing on both biceps and triceps. These exercises are designed to maximize your time in the gym while ensuring you get the most out of each rep.
Superset #1: Dual Handle Pushdowns and Hammer Curls
This superset kicks off with the dual handle pushdowns, a staple in my arm workouts. I love starting with this exercise because it helps to get a lot of blood flowing into the triceps, setting the tone for the rest of the workout.
For the pushdowns, I recommend using a spongy grip. I usually take my thumbs and let them touch each other, which allows for a good stretch in the handles. When performing the movement, ensure your elbows are tucked in and stay in a fixed position. The goal is to drive straight down, keeping tension on the triceps throughout the entire movement.
As you perform the pushdowns, aim for 10 to 12 reps. Make sure to come up slightly at the end of the movement to stretch the triceps fully. After completing the pushdowns, move directly into hammer curls. For the hammer curls, keep your elbows in and maintain strict form while aiming for 8 to 10 reps.
This combination not only warms up your arms but also complements each other beautifully. I typically like to do around four rounds of this superset. It feels fantastic and really gets the blood pumping!
Superset #2: Concentration Preacher Curls and Modified Push-Ups
The second superset includes concentration preacher curls and modified push-ups. I call these concentration preacher curls because you push the dumbbells together throughout the movement. This technique intensifies the contraction in your biceps, making each rep more effective.
When performing these curls, aim for 8 to 10 reps while flexing hard at the top. After finishing your bicep curls, transition to modified push-ups. You have a few options here, depending on your fitness level. You can use a Smith machine for support or perform them on a bench for a more traditional push-up.
For the push-ups, keep your elbows tucked in and focus on pushing through your triceps. You can go to failure on the push-ups, which will really help to fill your arms with blood. This is the essence of these supersets: driving nutrients and blood into the muscle fibers.
Complete two rounds of this superset for a solid workout. You'll feel the burn, and it's a great way to target both biceps and triceps efficiently!
Superset #3: Kettlebell Curls and Kettlebell Lying Extensions
The final superset incorporates kettlebell curls and kettlebell lying extensions. This combination is unique and should ideally be saved for the end of your workout when you're already feeling the fatigue in your arms.
For the kettlebell curls, keep your wrists relaxed to focus on squeezing the bicep. Pull the kettlebell up by flexing your bicep, and you should really feel that burn. Aim for 8 to 10 reps here.
Next, flip around and move into the kettlebell lying extensions. In this exercise, stretch your arms straight up in the air, ensuring not to come back too far. The focus should be on coming straight up to engage the triceps fully.
Like the previous supersets, aim for 10 to 12 reps on the lying extensions. This superset is a fantastic way to finish off your arm workout, leaving your biceps and triceps thoroughly fatigued.
Conclusion
Incorporating these supersets into your arm workouts can significantly enhance your gains. Whether you're short on time or just looking to feel a massive pump, these exercises are perfect for targeting both biceps and triceps effectively. Remember, consistency is key, so aim to include these supersets in your routine at least two times a week.
Don't forget to mix things up and find what works best for you. I encourage you to share your favorite supersets as well! If you're feeling adventurous, post a video of your arm superset on Instagram and tag me @mountaindog1. I’d love to see what you’re doing!
Thanks for reading, and happy lifting!