Most people don’t perform bicep supersets.
The bicep is a small muscle group that is typically only worked as the primary muscle during a curl movement pattern.
Therefore, it is often used in arm supersets where it is paired with its antagonist muscle group, the triceps.
However, there can be some use cases for supersetting two bicep exercises.
The primary reason, which is the focus of this article, would be for an advanced bodybuilder trying to apply the intensity technique during their arm workout to increase the time under tension of the biceps muscle.
However, unless you’re an advanced bodybuilder – you can probably get away with performing standard sets of a bicep exercise or supersetting with triceps.
How to Superset Biceps
If you are an advanced lifter attempting to perform a bicep superset, it’s important to know the best way to pair two curl exercises together.
There are two common pairings that each of the supersets listed in this article will utilize.
The first is pairing a curl that takes the bicep through a full range of motion with another that provides a more fixed range of motion. This type of pairing will usually work the different heads of the bicep.
The second is pairing a curl that utilizes a supinated grip with a curl that uses a neutral or pronated grip. Doing so will also train the different muscles of the forearm.
And while we use superset within this article, since the pairings are all focused on the biceps, they are technically compound sets. However, since it is commonplace to refer to any two exercise pairings as a superset, we will use the term superset throughout this article.
Now, let’s discuss 5 biceps supersets that meet the criteria mentioned in this section.
Bicep Superset 1: Incline Dumbbell Curl and Dumbbell Preacher Curl
The first superset on our list pairs the incline dumbbell curl and the dumbbell preacher curl.
Begin by performing a set of 8-12 repetitions of incline dumbbell curls. This curl variation will take the bicep through an extended range of motion since your torso angled behind the fulcrum point of your elbows.
Once you have finished the set of incline dumbbell curls, you’ll use the incline bench as a preacher pad set up and perform one arm dumbbell preacher curls. This exercise limits the range of motion and provides more of a concentrated contraction of the biceps.
Perform 8-12 reps of the dumbbell preacher curl and then take a rest period of 90-120 seconds. This superset can be performed for 2-3 sets.
Bicep Superset 2: Spider Curl and Concentration Curl
Up next, we have a superset the accomplish the same range of motion goals. In this one we pair the spider curl and the concentration curl. The spider curl created the extended range of motion stimulus and the concentration curl provides a concentrated peak contraction.
Begin by performing spider curls. To perform this exercise, grab and incline bench and place your chest on the pad of the bench. Curl the weight up and slowly lower it back down for 8-12 repetitions.
Once completed, adjust the bench to a flat bench and take a seat with one dumbbell in hand with your elbow pressed against your inner thigh. Focus on curling the weight using nothing but your bicep. Repeat for 8-12 repetitions.
Rest periods in between supersets should be anywhere between 1-2 minutes. This superset can be performed for 2-3 sets.
Bicep Superset 3: Dumbbell Curl and Reverse Dumbbell Curl
For this third superset we will play with grip to target the bicep heads. And you may be familiar with this superset. It is one of those classic supersets that has been popular since muscle mags began publishing.
Grab a pair of dumbbells and perform a traditional dumbbell curl for 8-12 reps. Once completed, change weight if necessary and flip your grip to perform the reverse dumbbell curl for 8-12 repetitions.
Rest for 1-2 minutes (or as needed) between sets. This superset can be performed for 2-3 sets as well.
Bicep Superset 4: Cable Rope Hammer Curl and High Pulley Cable Curl
This superset is one of my personal favorites. I simply love the cable pulley machine and the constant tension it places on the muscle being worked. And this couldn’t be more true than when it comes to any arm movement.
For the first part of this superset, we will perform a cable rope hammer curl. Grab the rope attachment and set it up on the cable pulley set at the lowest anchor point. Perform 8-12 reps.
Then, move the pulley to the highest anchor point on both sides of the cable pulley machine and attach single handles. Grab the weight with each hand and take a shoulder width stance in the middle of the machine. If you are tall and the cable pulleys are too low, you may have to kneel.
Curl the handles towards your head and repeat for 8-12 repetitions. Once completed, rest for 1-2 minutes or longer if needed. This superset can performed for 2-3 sets.
Bicep Superset 5: Chin Up and Eccentric Only Pull Ups
Yea, I know. These are both more back exercises than biceps. However, this superset is great for anyone who doesn’t have access to the gym equipment listed above.
The first exercise is the chin up. The biceps are more involved in the chin up than any other vertical pull that I am aware of – except for pulls performed by people who aren’t engaging their lats completely, but that’s a whole other story.
Begin by performing chin ups for 8-15 repetitions. Once you’ve performed your set of chin ups, flip your grip and perform the eccentric portion of traditional pull ups. This, of course, means the lower phase of the exercise.
Jump or step up to the top of the pull up and slowly lower yourself back down. Aim to take 5-8 seconds each repetition as you lower yourself. Perform this until you begin to notice you are losing control of the lowering – otherwise known as mechanical failure.
Recommended rest is for 2-3 minutes between these two exercises. Rest longer if needed. This superset can be performed for 2-5 sets.
Conclusion
In this article, we explained why someone might add a bicep superset into their workout routine.
We also discussed the two main ways someone would select exercises to superset when training biceps.
If you have any questions about the supersets or exercises listed, please leave a comment down below.