3 special and different supersets for building muscles on your arms are listed in this article along with the right method to pair and perform each of them. Take your game a notch up by reading further!
The targeted bicep and tricep exercises improve your overall performance of workouts and does wonders to all the mass-gaining lifting exercises. I have personally experienced that it is equally about building arms’ strength as it is for shredding in particular. Today, I have assembled the right kind of strategic workout for you if you are looking to add more mass and more strength to arms. Follow them as instructed and see your arms blasting with energy, readily helping you with other exercises later.
Before starting, there is a mandatory tip to prepare yourself and your mind for the workout. Bring on good pump-up music, warm up whole of your body with 10 minutes of cardio so that blood flow in your body is uniform. Now, you can start with the exercises given below. Perform them in the order of their listing to gain maximum out of them. It is easy to comprehend and the sets are paired in alternating pattern to work on biceps and triceps one after another.
To establish a strong connection between muscle and mind, you must do 5 rep longer set in the beginning and then carry on to do the given number of sets with standard reps. The crux is to feel the ripple and squeeze or maximum contraction in your biceps and triceps with each exercise gaining momentum one by one. Next important thing is to time your breath as instructed in the workout. Last but not the least, keep yourself hydrated and drink water in between the sets.
Superset 1: Bicep Dumbbell Curl | TricepDumbbell Kickback
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.
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 2: Cable Hammer Curl | Bench Dip
Cable Hammer Curl
Cable curl is one of the effective isolation exercises to build forearms and biceps. It targets the brachioradialis and brachialis along with the deltoids and the trapezius muscles. Apart from forearms it also strength the upper body. It can also improve the grip as you grip the rope tightly inward.
How To Perform It:
- When you perform the cable hammer curl grip the rope with your palms facing you and stand straight up shoulders back.
- Keep the arch natural of your back and still your torso.
- Place your elbow by your side and keep them still during the whole movement.
- Pull your forearms up by using your biceps until your forearms will not touch your biceps.
- Focus on squeezing your biceps. Then bring the weight back to the starting position.
Note: Only your forearms should move not your upper arms.
Bench dips work for the back of the arms. This exercise can be performed in three levels. Beginners should start with level 1 so they can start doing it smoothly so later they can perform all the levels. You can progress up with all levels
How To Perform It:
- Grab the bench and palms should face the down.
- Here are three levels of bench dip:
Level 1: Keep your legs bent, butts off to the bench but right up against it. Upper arms parallel to the floor. On coming back the back of the arm is going to be squeeze. Now perform triceps bench dip up and down.
Level 2: Bring your legs out little bit and stay your butts close to the bench. Almost the process is similar to the level 1. Come up and down squeezing.
Level 3: It’s the hardest one; you up on your heels for this level. Heels, legs and knees should be straight. Now come up and down squeezing your triceps. When you come up and down your abs would be tight.
Note: Except your arms other body parts shouldn’t move. Keep your core tight.
Superset 3: Close Grips Barbell Bench Press | Bicep Concentration Curl
Close Grip Barbell Bench Press
Lie back on a flat bench. Use a close grip, lift a bar from the rack and hold it straight over you with your arms locked. As you breathe in, come down slowly until the bar touches your middle chest. While breathing out, take the bar back up to the starting position. Repeat.
Bicep Concentration Curl
Bend down a little from the waist. Knees in a relaxed-bending position as if sitting with a support. This exercise can be performed in a seated position also. Pick the dumbbell with your right arm. Place the back of your right arm on the top of your inner right thigh. Rotate the palm until it faces away from your thigh. While holding the upper arm stationary, curl the weights up, contracting the biceps as you breathe out. Continue bringing up until your biceps are fully contracted and they reach your shoulder level. Bring the dumbbell back to the starting position as you breathe in. Switch arm and repeat the exercise.