To get bigger arms, you want to perform intensive workouts with the best arm exercises like the dumbbell curl or the lying skullcrusher. However, your muscles begin to adapt when you do a single movement over and over again and that slows down your gains. What you want for an arm workout routine is variety.
A superset for arms will incorporate variety so you can work your biceps and triceps from multiple angles. You can build muscle mass without adding any extra time to your sessions! Continue reading to find out more about what supersets are and how you can do them right.
How To Perform This Superset For Arms
This is a classic superset for arms involving two different exercises - dumbbell curls and lying skullcrusher.
I recommended that you do 8-12 reps for every portion of the superset. The rest periods after every arm superset should be no longer than 80 seconds. In total, you should 3-5 sets per arm workout.
Read on to get step-by-step instructions for the perfect execution of this routine.
the Dumbbell Curl
- 1Stand straight with your feet shoulder-width apart and hands hanging on either side towards the floor.
- 2Grab the dumbbells with hands on the outer portion of the grip. So you must be holding on to the dumbbells with palms facing forward.
- 3Once in position, curl the dumbbell upwards , keeping your elbows still and not moving forward. You have to alternate between both arms, going left-right, left-right, and so on.
- 4When you reach the shoulder level, squeeze the biceps up top to maintain the tension. Then slowly lower the dumbbell and do the same rep on the next side.
The Lying Skullcrusher
- 1This time, your starting position will be lying on a bench.
- 2You will keep the dumbbells on top of your chest, with palms facing one another.
- 3Then start moving your arms up but angled towards the back slightly. As you are doing this, make sure your arms stay straight.
- 4You will slowly lower the dumbbells down, going overhead and right behind the forehead. Both arms have to be used here.
- 5While pushing the weights back, contract your triceps with a careful elbow lockout. Then take them to the top again to do more reps.
What Is A Superset?
Supersets are where you perform one set of exercises followed by the next exercise set without any rest in between. A superset involves alternating between exercises of opposing muscle groups. For example, doing bicep curls with a triceps extension superset.
In the case of a superset for arms, you are primarily targeting the biceps and triceps as opposing muscle groups. You optimize wrist supination to target the outer head of the biceps of the bicep exercise and the long head of the triceps in the tricep part. In the process, you may also work your back, chest, or even calves! This intensification of workout quickens the muscle growth process and increases mass for the biceps.
Tips For Maintaining Correct Form
Since supersets require you to perform different exercises one after another, you cannot afford to make mistakes. Otherwise, you may hurt yourself and take a longer rest period, defeating the whole purpose of doing an arm workout.
Let's take a look at some of the necessary tips for maintaining your form when you do supersets.
Avoid Compressing Your Spine
Some of the superset fro arms sets are very intense. The pressure from these exercises naturally compresses your spinal cord. This is especially common with fitness workout beginners in the gym. They will try to do two compressive exercises together, which is when this spinal cord compression occurs.
So, while designing yourself a superset workout, combine a compressive movement (for instance, barbell or dumbbell lunge) with a decompressive movement (for instance, glute bridges, dips, and so on). A decompressive movement is one where your hands are fixed in place, but your feet are free to move. This will make it easier for you to stabilize your spine. You can later work your way up to back-to-back compressive reps.
Save Your Core Strength
Your core is how you remain stable during the workout for muscle contraction. Since you need this stability through the workout, make sure not to tire the core before doing the complex arm exercise. This applies to people who wish to superset other exercises with core work.
You should save your core strength, especially for superset arm sets that integrate shoulders, forearms, and hip movements.
Arm Superset Variations
You can also use other weights in the gym instead of dumbbells like EZ-bar, barbell, or even a cable machine! Here are some arm superset variations that you can add to your routine.
EZ-Bar Skullcrusher & EZ-Bar Preacher Curl
This superset for arms should be performed in the middle of your routine for 4-5 sets of 8-15 reps each.
The EZ-bar skullcrusher will target the long and lateral heads of the tricep. While doing this skullcrusher variation, make sure that you vary the stopping point for every set as you bring the bar up. For instance, in your first set, the bar touches your chin. Then with every new set, the bar will work its way up to behind the head.
For the bicep portion, EZ-bar preacher curl puts the tension on your biceps by keeping your elbows in a fixed position. Preacher curl will eliminate any possibility of movement from other muscle groups. To fully fatigue the muscle for the next set, end every set with a few reps where you do not lift the bar all the way up.
Straight Bar Cable Pushdown & Straight Bar Cable Curl
This superset involves the cable machine and should be done towards the end of your routine for 3-4 sets of 12-20 reps each.
You can do the cable pushdown with other equipment like V-bar, straight bar, and even a rope. Whether you do it with a rope or a bar, this arm technique will consistently work your triceps. The tension stays as you grip the cable and push all the way down and come back up.
The cable curl will also maintain constant tension but on your biceps and forearm muscles.
Incline Dumbbell Tate Press & Incline Dumbbell Curl
These two are also known as isolation exercises that are done lying on the bench. You can do these in the middle of your routine for 3-4 sets of 12-15 reps each.
The incline dumbbell tate press or elbow out triceps extension will work your lower triceps. This incline dumbbell exercise is especially beneficial when you do exercises like bench press or overhead press where lower triceps have to get activated. As you bring the dumbbells from the top to your chest, have the dumbbells touching until you get to the near top position.
Incline dumbbell curls will target the long head of your biceps. It happens when you rotate your wrists at the hanging position and then supinate your wrists as you bring the weights up to your shoulders.
Close Grip Barbell Bench Press & Standing Barbell Curl
Since they involve heavy barbell weights, do these at the beginning of your routine for 4-6 sets of 6-8 reps each.
The close-grip bench press is your best bet if you are looking to build muscle mass for your triceps. While lying on the bench, moving the barbell up and down, you can squeeze shoulder blades and tighten the core to stabilize your body. Lower the bar slowly to avoid hurting your arms from rushing it.
The standing barbell curl really helps unlock the potential for more size and strength for your biceps. It is the same as bench press, just that you will lift the barbell weight while standing. Your chest should be up, keeping your elbows tight on the side as you initiate the move.
As you can tell, arm supersets are absolutely super for giving you sleeve-ripping arms. Since you have the freedom to design your supersets, make sure the supersets follow an intelligent and safe design. The right pairing of movements will use the same gym equipment and does not strain you too much, eliminating the need for excess rest periods!