Behind-the-back curls place more emphasis on the biceps long head (which makes up a majority of the biceps "peak"), while kick-backs place slightly more emphasis on the triceps lateral head.Īgain, take all 3 sets for both exercises to failure, using the same weights for all sets on each exercise. You'll also switch arm position with these two exercises both moves place the working arm behind the body, whereas Superset 1 had the arms in front of the torso. I recommend a neutral grip on the kick-backs (holding the cable directly) and a supinated grip (using a handle) on the curls. Alternate muscle groups every set: right side triceps, right side biceps, left side triceps, left side biceps.
Normally, you wouldn't do single-arm versions when trying to save time, but as long as you take zero rest between sets, you'll still be able to move through these exercises quickly. A couple other variables change in this superset, as well.įirst of all, you'll be doing unilateral (one arm at a time) movements to promote balanced development in both arms. Now we're moving to the cable station to emphasize the constant tension provided by the pulleys. Superset 2: Cable Triceps Kick-back and Single-Arm Behind-the-Back Cable Curl When you do this, your triceps are still fighting gravity even when the elbows are locked out at the very top when the arms are perfectly vertical, tension is taken off the triceps momentarily at the end of each rep. When in doubt, do your barbell exercises early in the workout, as you can use the most weight when your muscles are at their freshest.Īs I state in the video, to maximize triceps tension on the lying extensions, shift your arms back so that your upper arms are pointed slightly behind you (as opposed to perpendicular with the floor). Your first superset pairs two major mass-building moves for the bis and tris. Superset 1: Barbell Curl and Lying Barbell Triceps Extension You can also watch the below video, where I demonstrate all six moves at The JYM in Hollywood, my personal training headquarters. Here's a superset-by-superset rundown of the workout.
If you've got 15 minutes to spare, you've got time to build bigger arms. So, when you're short on time or just looking to tack a quick arm workout onto the end of another routine, give this a try. If you did all of the below six exercises, and 18 sets total, as straight sets, it would take you twice as long. Biceps and triceps perform the exact opposite movements-elbow flexion and extension, respectively-which makes them perfect supersetting partners.
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