Any bro who lifts will tell you that few things are as pleasurable as performing an arm workout full of supersets or finishing up their arm workout with a pump-inducing superset that makes them stride out of the gym with confidence.
If this isn’t something you’ve personally experienced, I hope you’ll put one of the 5 arm supersets listed below to good use.
In this article, we’re going to be covering true arm supersets. This means that you’ll perform a bicep exercise followed immediately by a tricep exercise only resting after a set of both exercises has been completed.
Of course, you’re more than welcome to flip the order of the superset depending on your preference and make the tricep exercise come before the bicep exercise if you wish.
Now that you have an idea of what an arm superset is, let’s discuss some exercise combinations that’ll get you hooked on programming them into your workout routines.
Arm Superset 1: Chin-ups and Dips
The first superset pairs two compound movements. And, you might look at both of these exercises and think that they would be more appropriately listed as a back and chest exercise – and you wouldn’t necessarily be wrong.
However, compound movements are what build the bulk of your smaller muscle groups. The reason being is that they are indirectly involved in performing the movement. And since the movement is a compound movement, you’re also likely to be placing a heavier load on the muscle group than you would if you were to train the biceps and triceps isometrically.
The chin-up also involves the bicep more than other vertical pull exercises. Similarly, the dip involves the triceps to a greater degree than other push exercises. Pairing them together is a perfect match that will kick start any arm day or upper body workout off right.
To perform this superset, perform 3-5 sets of 6-15 repetitions. If you are able to perform 15 repetitions of both the dip and chin-up with perfect form, go ahead and begin to add weight either using a weighted vest or a chain belt.
Arm Superset 2: EZ Bar Curl and EZ Bar Overhead Extension
For this superset, you’ll need an EZ bar. The EZ bar has a curvature that allows you to experiment with hand placement. Most lifters will prefer this bar to the straight bar for performing arm exercises.
Once you’ve found and loaded the EZ bar, go ahead and get a good base with your feet about shoulder width apart. Brace your core and curl the weight up to about shoulder height. Following through by lifting your elbows after your biceps are fully contracted can increase the tension on your biceps and shoulders.
Then, slowly lower the weight back to the starting position. Repeat for 8-12 repetitions before cleaning the weight and pressing it overhead for the EZ bar overhead tricep extension.
Once the bar is overhead, keep your elbows in a fixed position and slightly bent as you lower the weight under control being your head. Once you’ve gone as far as comfortably possible, flex your tricep to raise the weight back overhead. Repeat for 8-12 repetitions.
Perform this superset for a total of 2-4 sets.
Arm Superset 3: Rope Cable Hammer Curl and Rope Cable Tricep Extension
Next up, we will transition over to the cable pulley machine. This pairing is honestly one of my personal favorites as the arms will typically be toasted afterwards and you’ll get that skin-tight pump that makes lifting so addicting.
Begin by setting up the rope attachment to the cable pulley machine with the anchor at the lowest setting possible. Take a shoulder width stance a step or two away from the machine. Keep your hands in a neutral position as you curl the weight up. Fight the resistance as you lower the weight back down to the starting position. Repeat for 10-12 repetitions.
After performing the cable hammer curls, move the anchor point to the highest setting for the cable tricep extension. Grab the rope with a neutral grip and take one to two steps back again. Bring your elbows to your ribcage for the starting position. Flex your elbows while maintaining a slight bend as you press the weight down towards the floor. Once reach the bottom of the movement, fight the resistance back to the starting position and repeat for 10-12 repetitions.
This superset is honestly a perfect arm day finisher and can be performed for 2-3 sets.
Arm Superset 4: Machine Curl and Machine Tricep Extension
Next we’ve got a superset for all of you machine lovers. The machine preacher curl and machine tricep extension are usually positioned right next to one another at the gym – which gives you the perfect opportunity to combine them into a superset.
Begin by getting set up in the machine preacher curl machine. Ensure you read the instructions listed on the machine. Generally, you’ll want the seat lowered until the preacher pad is touching your chest. Perform a set of 10-15 curls before moving to the tricep extension machine.
Gyms have a wide variety when it comes to tricep extension machines. Some have individual pads where you press the weights overhead. Others have one pad where you press the weight away from you in more of a straight line. Whichever your gym has, be sure to read the instructions on the machine and then perform a set of 10-15 repetitions.
Perform 2-3 sets of this arm superset.
Arm Superset 5: Incline Dumbbell Curls and Dumbbell Skullcrushers
Lastly, we have a dumbbell superset for those who perform dumbbell only style workouts. Of course, this superset will still require you to have a bench to perform. If you don’t have a bench, consider doing a standing curl variation paired with a floor skullcrusher.
Assuming you do have a bench available, begin by setting it to an incline for the incline dumbbell curls. Once set, take a seat on the bench and allow your arms to extend slightly behind you. Curl the weight up until it has reached your shoulers and slowly lower them back to the starting position. Repeat for 8-12 repetitions.
Once you complete the incline dumbbell curl, lower the bench to a flat bench position. Take the dumbbells and press them overhead. Keep a fixed elbow with a slight bench as you lower the dumbbells to your forehead. Once you’ve come close to grazing your skull, press the weight back overhead by flexing through the tricep and elbow. Repeat for 8-12 repetitions.
Perform 2-4 sets of this arm superset.
Conclusion
In this article, we discussed 5 different supersets to train your arms.
If you’re interested in trying out several of the supersets listed, you can always pick 2-3 of them and perform it as its own arm day workout.
Or, simply pick one and find a way to sneak it into your next full body workout or upper body workout.
If you have any questions about the exercises listed above or anything else mentioned in the article, don’t hesitate to leave a comment below. I’d be happy to answer it!