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Bulk Up Your Biceps and Triceps with These Super Supersets

The supersets you wouldn’t have tried lately. With the help of this article you can train your biceps and triceps and flaunt them like an athlete.

Bulk Up Your Biceps and Triceps with These Super Supersets

The longer you have trained, the more creative and innovative you need to be to make your workouts more intense and hence, advance training techniques must included in your workout schedule. A superset involves doing two different exercises back to back without resting. Any two exercises can be paired for superset. It can be either way – two exercises for the same muscle group or two different exercises targeting different muscles. Bodyandstrength.com has brought forth unique high intensity weight training for biceps and triceps in this article where Mangesh Gawde does supersets combining exercises for both the muscles. Biceps and triceps form are the strength generators for your arms and grips, as it is your arms which do all the lifting for your body.

These supersets targeting biceps and triceps have 3 supersets clubbing two exercises one for (biceps and other for triceps) and a last single workout as a finisher.

Superset: Bicep Dumbbell Curl and Tricep Dumbbell Kickback

1. Bicep Dumbbell Curl
Stand up straight with a dumbbell in each hand. Keep elbows close to torso and make palms face forward. You start here. Keep the upper arm straight and curl the weights contracting your biceps breathing out. Continue until your biceps are full contracted and pause for a second squeezing the same. Inhale and slowly bring the weights down again.

2. Tricep Dumbbell Kickback
Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight, slightly bending the knees, bend forward at the waist. Your torso should be almost parallel to the floor. Keep your head up. A 90 degree angle should form between forearm and upper arm. Here’s where you start. Now, keep your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. After a brief pause at the top, inhale and slowly bring the weights down again.

Superset: Hammer Dumbbell Curl and Dumbbell Overhead Tricep Extension

1. Hammer Dumbbell Curl
Stand with your torso upright and a dumbbell in each hand, holding them art arms length. The palms of the hand should be facing your torso. While holding your upper arms stationary exhale and curl the weights forward while contracting the biceps. Continue to raise until dumbbell reach the shoulder level. Hold in the contracted position for a second. Inhale and slowly bring the weights down again.

2. Dumbbell Overhead Tricep Extension
This can be done in a sitting position or standing position. If sitting, keep your torso straight and if standing, stand straight with feet shoulder width apart. Hold the dumbbells in front of you. Raise the dumbbells above your head until your arms are stretched and out straight. Slowly lower the weights back behind your head, being careful not to flare your elbows out too much. Once your arm move beyond parallel to the floor in maximum range of motion, bring the weight back up slowly while inhaling. The upper arms will remain in place throughout the movement.

Superset: Standing One Arm Dumbbell Curl Over Incline Bench and Cable Tricep Push Down

1. Standing One Arm Dumbbell Curl Over Incline Bench
Stand on the back side of an incline bench. Have dumbbell in one hand and rest it across the incline bench with a supinated grip. The chest should be against the top part of the incline bench and feet should be pressed against the floor at a wide stance. This is the starting position. Hold the upper arm stationary and bring the weights up, contracting biceps as you breathe out. Continue till weights reach your shoulders, hold in the contracted position. Hold in this position for second. Slowly bring them back in the starting position, breathing in.

2. Cable Tricep Pushdown
Attach a straight angled bar to a high pulley and grab with an overhand grip at shoulder width. Stand straight with slightly bent forward, bring the upper arms close to your body and perpendicular to the floor. Keeping the upper arms stationary, only move your forearms. Bring the bar down until it touches the front of your thighs and arms are fully extended perpendicular to the ground. Exhale while doing so. Inhale and bring the bar up slowly.

Wide Grip Barbell Curl

Stand up with your torso straight. Hold the barbell at the wide outer handle. The palm of your hands should face forward. Elbows should be close to the torso. This is starting position. Keep the upper arms stationary and move your forearms to bring the barbell up while breathing out. Continue until the barbell reaches your shoulder level and you feel the maximum contraction, hold for second and then bring the barbell down to the starting position slowly while breathing in.

Superset Exercise No. of Sets X No. of Reps

(a)Bicep Dumbbell Curl

(b)Tricep Dumbbell Kickback

4 X 15

(a)Hammer Dumbbell Curl

(b)Dumbbell Overhead Tricep Extension

4 X 12

(a)Standing One Arm Dumbbell Curl Over Incline Bench

(b)Cable Tricep Pushdown

4 X 10


(a)Wide Grip Barbell Curl

4 X 8

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Recent Comments

  • 22-Feb-2020, 3:8

    Samudra Bharali

    I follow this program honestly,n see the results.

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