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Want biceps that pop out of your sleeves?
Bicep supersets are your shortcut to a killer arm pump and serious muscle growth. As a certified personal trainer, I’ve seen supersets transform arms for gym newbies and pros alike.
In this post, I’ll share seven of the best bicep superset workouts to maximize your arm training, boost strength, and get that head-turning pump. Let’s make those biceps grow!
What Are Supersets?
Supersets mean doing two exercises back-to-back with minimal rest, supercharging your bicep workout. They’re perfect for building muscle fast and keeping things exciting. Here’s how they work for biceps:
- Same Muscle Group: Pair two bicep moves, like barbell curls and hammer curls, to exhaust your biceps for growth.
- Antagonist Supersets: Combine biceps with triceps exercises for balanced arm development.
- Compound Supersets: Mix a big move (like chin-ups) with an isolation exercise (like concentration curls) for variety.
A 2017 Journal of Strength and Conditioning Research study found supersets boost muscle activation by 20% compared to regular sets, making them a top choice for hypertrophy.
Why Bicep Supersets Are Awesome
Supersets are a game-changer for arm training. Here’s why:
- Bigger Muscles: They keep your biceps working longer, driving hypertrophy through increased time under tension.
- Epic Pump: Blood rushes to your muscles, creating that full, pumped look while delivering nutrients.
- Time-Saver: A 2020 study showed supersets cut workout time by 30% without losing results—perfect for busy schedules.
- Break Plateaus: Stuck with small biceps? Supersets shock your muscles to spark new growth.
- Fun Factor: Switching exercises keeps your workouts fresh and engaging.
The Science Behind the Pump
Supersets work because they push your biceps to the limit. They recruit more muscle fibers (called muscle activation), which is key for growth, per a 2019 Sports Medicine study. They also create metabolic stress—that burning, swollen feeling that signals hypertrophy.
By adding weight or reps over time (progressive overload), you keep challenging your biceps. Short rest periods (60–90 seconds) maintain intensity while allowing just enough recovery.
7 Best Bicep Superset Workouts
Here are seven killer bicep supersets to blow up your arms. Each targets your biceps differently for maximum growth and pump. Do 3–4 sets of 8–12 reps per exercise, resting 60–90 seconds between supersets.
1. Barbell Curl + Dumbbell Hammer Curl
- Targets: Biceps brachii and brachialis (adds arm thickness).
- Why It Works: Barbell curls build overall size; hammer curls hit the brachialis and forearms.
- How to Do It:
- Barbell Curl: Stand, grip a barbell shoulder-width, curl to chest, lower slowly (3 seconds).
- Hammer Curl: Hold dumbbells palms-in, curl with elbows tucked, lower with control.
- Equipment: Barbell, dumbbells.
- Tips: Avoid swinging; focus on slow negatives for max tension.
2. Incline Dumbbell Curl + Concentration Curl
- Targets: Biceps long head (for that peak).
- Why It Works: Incline curls stretch the biceps; concentration curls maximize contraction.
- How to Do It:
- Incline Curl: Sit on a 45° bench, curl dumbbells without moving shoulders.
- Concentration Curl: Sit, rest elbow on thigh, curl dumbbell, squeeze at top.
- Equipment: Adjustable bench, dumbbells.
- Tips: Keep elbows fixed; focus on the bicep squeeze.
3. Cable Curl + Reverse Curl
- Targets: Biceps and brachioradialis (forearms).
- Why It Works: Cables provide constant tension; reverse curls boost forearm strength.
- How to Do It:
- Cable Curl: Use a low pulley, curl a straight bar, keep elbows by sides.
- Reverse Curl: Hold an EZ bar palms-down, curl slowly, keep wrists straight.
- Equipment: Cable machine, EZ bar or dumbbells.
- Tips: Use lighter weights for reverse curls to protect wrists.
4. Preacher Curl + Spider Curl
- Targets: Biceps short head (inner arm).
- Why It Works: Both isolate biceps, preventing cheating for maximum tension.
- How to Do It:
- Preacher Curl: On a preacher bench, curl an EZ bar or dumbbells.
- Spider Curl: Lie face-down on an incline bench, curl dumbbells.
- Equipment: Preacher bench, incline bench, dumbbells or EZ bar.
- Tips: Lower weights slowly (4 seconds) for extra burn.
5. Chin-Up + Dumbbell Zottman Curl
- Targets: Biceps, brachialis, upper back.
- Why It Works: Chin-ups are a heavy hitter; Zottman curls target biceps and forearms.
- How to Do It:
- Chin-Up: Use an underhand pull-up bar grip, pull chin over bar, lower slowly.
- Zottman Curl: Curl dumbbells palms-up, rotate to palms-down, lower.
- Equipment: Pull-up bar, dumbbells.
- Tips: Control chin-up descent for bicep focus.
6. High-Pulley Cable Curl + Barbell 21s
- Targets: Biceps long head, full range of motion.
- Why It Works: High-pulley curls stretch biceps; 21s hit varied ranges for a huge pump.
- How to Do It:
- High-Pulley Curl: Curl handles from high pulleys toward ears, keep elbows high.
- Barbell 21s: Do 7 bottom-to-mid curls, 7 mid-to-top, 7 full curls.
- Equipment: Cable machine, barbell.
- Tips: Keep 21s smooth to avoid momentum.
7. EZ Bar Curl + Resistance Band Curl
- Targets: Biceps, brachialis.
- Why It Works: EZ bar curls allow heavy lifting; bands add endurance with variable resistance.
- How to Do It:
- EZ Bar Curl: Curl an EZ bar smoothly, lower with control.
- Band Curl: Stand on a band, curl handles up, maintain tension.
- Equipment: EZ bar, resistance bands.
- Tips: Use bands for high reps (15–20) as a finisher.
Top 7 Bicep Superset Workouts
| Exercise | Targets | Key Benefit | Equipment | Tips |
|---|---|---|---|---|
| Incline Curl + Hammer Curl | Biceps, brachialis | Incline stretch emphasizes long head; hammers add width | Adjustable bench, dumbbells | Focus on strict form, controlled tempo. |
| Zottman Curl | Biceps, forearms | Combines strength (supination) and endurance (pronation) | Dumbbells | Use moderate weights for balanced control. |
| Cable Rope Curl + Overhead Curl | Biceps, long head | Rope for controlled tension, overhead stretches long head | Cable machine, rope handle | Use light to moderate weights for full range. |
| Spider Curl with Dumbbells | Biceps, peak | Isolate biceps with strict form | Incline bench, dumbbells | Keep elbows locked and avoid momentum. |
| Reverse Curl + Drag Curl | Biceps, brachialis, forearms | Reverse curls hit forearms; drag curls isolate biceps. | Dumbbells, barbell | Perform slowly for consistent tension. |
| 21s Curl | Biceps | Combines partial and full reps for a deep burn | Dumbbells, barbell | Keep reps smooth to avoid momentum. |
| EZ Bar Curl + Resistance Band Curl | Biceps, brachialis | Allows heavy lifting with endurance finisher | EZ bar, resistance bands | Use bands for high reps (15–20) as a finisher. |
Fitting Supersets into Your Routine
Here’s how to make these supersets work for you:
- Frequency: Train biceps 1–2 times weekly to avoid overtraining.
- Workout Split: Add to arm days, push-pull, or upper-body splits.
- Warm-Up: Do 5 minutes of arm circles and light curls (5–10 lbs).
- Rest: Take 60–90 seconds between supersets for recovery.
- Progression: Increase weight, reps, or sets every 2–3 weeks.
Lisa, a 25-year-old nurse, said, “Supersets fit into my busy schedule, and my arms are stronger than ever!”
Looking for more inspiration? Check out our in-depth comparison—Arm Blaster vs Preacher Curl—and find out which technique can elevate your arm workouts.
Mistakes to Avoid
Don’t let these slip-ups hold you back:
- Bad Form: Swinging weights robs your biceps of work. Stay controlled.
- Overtraining: Too many sets can cause fatigue or injury. Stick to 6–12 sets weekly.
- Skipping Recovery: Muscles grow during rest, so prioritize sleep and nutrition.
- Neglecting Triceps: Balance bicep and tricep training for bigger, proportional arms.
Nutrition and Recovery for Bigger Arms
Fuel your biceps right:
- Protein: Eat 0.7–1g per pound of body weight daily (e.g., 120–170g for 170 lbs). Think chicken, fish, or protein shakes.
- Carbs: Power workouts with oats, rice, or sweet potatoes for energy.
- Hydration: Drink 8–10 cups of water daily for muscle performance.
- Supplements: Creatine (5g daily) boosts strength, per a 2018 Nutrients study.
- Sleep: Get 7–9 hours nightly for muscle repair.
Frequently Asked Questions
Best supersets for beginners?
Try #1 (Barbell Curl + Hammer Curl) or #7 (EZ Bar Curl + Band Curl) for simplicity.
How often for bicep supersets?
1–2 times weekly, with 48 hours rest between.
Can I do these at home?
Yes, with dumbbells, bands, or a pull-up bar for chin-ups.
How long to see bicep growth?
Expect results in 6–12 weeks with consistency.
Good for skinny arms?
Supersets are perfect for adding size to thinner arms.
Conclusion
Bicep supersets are your key to bigger, stronger arms with an awesome pump. These seven workouts, backed by science and real results, will transform your arm training. Hit the gym, stay consistent, and watch your biceps grow. Flex those gains and share your progress!
Start Your Bicep Transformation Today!
At Community Strength Austin, we specialize in creating personalized training plans tailored to your goals. Whether you’re looking to build bigger biceps, improve overall strength, or achieve a well-rounded physique, our expert personal trainers in Austin are here to guide you every step of the way.
