This Smart Superset Workout Is Designed to Build Big Arms

Shift your focus away from your biceps and look back for real gains. “Your triceps make up 60 to 70 per cent of your arm muscles, so if you restrict yourself to curls, you’re missing out on a lot of potential growth,” says trainer Michael Jennings.

So you don’t miss out, we’ve sandwiched a biceps blowout with two triceps supersets. Each starts with a multi-joint compound move to guarantee maximum muscle recruitment; then, you’ll perform a single-joint isolation move to exhaust your muscle and bring about extra definition. Work through the rounds of each superset before starting the next dynamic duo and chase the pump.

1A: Narrow Dumbbell Press: 3 Sets of 8-10 Reps

Lie on a bench, a dumbbell in each hand. Keep the weights directly above your shoulders. Keeping your elbows close to your body as you lower the weights. Contract hard at the top. Lower under control and repeat.

1B: Dumbbell Skull Crushers: 3 Sets of 10-12 Reps, 90sec Rest

After finishing the presses, keep the dumbbells raised. Separate the weights in mid-air to shoulder width. Bend at your elbows, lowering the dumbbells until they rest just behind your head. Reverse and extend though your elbow to press the weight back up. Contract, pause, repeat.

2A: Neutral-Grip Chin-Up: 3 Sets of 8-10 Reps

Now for your biceps superset. Grip the pull-up bars with your palms facing in and hang freely. Ensure that you keep the tension in your core and glutes to avoid swinging and pull your chest up to meet the bar. Aim to get your chin above your hands. Pause for a second at the top, before lowering yourself down. Not everyone will be able to squeeze off 8 to 10 good-form reps; if you can’t, do them until you can’t do reps with rocking and kipping your hips upwards.

2B: Supinated- Grip Inverted Row: 3 Sets of 10-12 Reps

Switch to a barbell set-up (a chair or table will suffice). Lie below it and grasp the bar with an underhand grip, your arms outstretched. Keep your body rigid and hips up as you try to punch your hands towards your head, lifting your chest to the bar or table. Focus on engaging your biceps, then lower.

3A: Banded Pull Down: 3 Sets of 10-12 Reps

Finish stronger by looping a resistance band around the pull-up bar above your head. Hold with a neutral grip, elbows bent, hands in front of your chest. Focus on your triceps and pull down, bringing your hands apart as you do so, to engage your target muscles fully. Complete the set – you’ll feel swell.

3B: Close-Grip Pushup: 3 Sets of 8-10 Reps

Drop down from the bar and roll over. Set up in the close-grip pushup position, hands directly below your shoulders, or ever-so-slightly narrower (don’t do the diamond pushups as pictured, as they lead to a lot of internal rotation at the shoulder joint). Lower your torso to the ground, then press back up.

Ed Cooper is the Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more.

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