5 Best Supersets To Crush Biceps

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Here are some supersets to hit biceps hard!

Spending a training day focused solely on the biceps seems like an exercise in vanity. Why not incorporate the “guns” into a typical chest-and-arms routine? 

But there’s nothing wrong with spending a full workout training for the gun show. Plus, there’s no reason to feel guilty about it. For all the talk in recent years about training for functional movement and core strength – not just like a bodybuilder for aesthetics – there’s been little appreciation of the functional role of the biceps.

Try lifting a couch or kid without the biceps – or pushing or pulling just about anything. Sure, movement starts from the core but your arms aren’t just levers along for the ride. The biceps are fully engaged, guns locked and loaded. Studies show that the biceps support many movements across the elbow and shoulder joints.

Even if you’re a dedicated athlete training for a specific sport, there’s nothing wrong with taking an occasional workout to focus on your biceps. If nothing else, it’s a welcome diversion and the best workout is, of course, the one you haven’t done before, or at least not in some time.

In this biceps superset workout, we’ll pair a push and a pull movement. This way we both activate and challenge the biceps in an efficient manner that enables us to keep moving through the workout with no rest.

Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.

Dive Bomber Pushups

FIRST SUPERSET: DIVE BOMBER PUSHUPS AND PRONE GRIP PULLUPS

Dive Bomber Pushups

What it does: This pushup variation requires more use of the biceps and shoulders.

How to do it: Start with hips in the air and feet shoulder-width apart. Lower head and shoulders down as if going under a bar. As you push your head and shoulders into position, arch your back. Reverse process to return to starting position.

How many? 10 reps.

Prone Grip Pullups

What it does: Though best known as a back movement, you’re also hitting the biceps, along with the shoulders and chest.

How to do it:  Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body and build momentum. Finish by pulling up with your arms. 

How many? 10 reps 

Farmes Carry

SECOND SUPERSET: FARMER’S CARRY/RACKED POSITION AND INVERTED BAR ROWS

Farmer’s Carry, Racked Position

What it does:  The traditional farmer’s carry is an effective full-body move that also challenges endurance as you increase the distance carried. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level) we isolate the biceps.

How to do it: Carrying the dumbbells in a racked position, walk for 30 seconds, carefully avoiding the oblivious earbud zombies not paying attention in your gym.

How long? 30 seconds.

Inverted Bar Rows

What it does: This provides many of the benefits of a pullup while better isolating the biceps.

How to do it: Lie underneath a bar that’s several feet above you, such as in a squat rack. Hang underneath the bar with heels on the ground and arms fully extended. Pull your chest toward the bar. Pause at the top and return to starting position.

How many? 10 reps.

Chin ups

THIRD SUPERSET: DYNAMIC PUSHUPS AND CHIN-UPS

Dynamic Pushup

What it does: By exploding on the upward movement, you hit the biceps harder.

How to do it: Slowly lower yourself down then explode up as hard as you can. The upward movement should take no longer than 1 second.

How many? 10 reps.

Chin Ups

What it does: Like the overhead pull-up, the chin-up is a terrific shoulder and back exercise to build that V-shaped torso. But by doing the underhanded chin up, we place more emphasis on the biceps.

How to do it:  Grab the bar with an underhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body and build momentum. Finish by pulling up with your arms. 

How many? 10 reps 

TRX Curl

FOURTH SUPERSET: SUSPENSION TRAINER PUSHUPS AND SUSPENSION TRAINER CURLS

Suspension Trainer Pushups

What it does: The instability of the trainer forces you to recruit more muscles and the biceps play a prominent role. Plus, by pairing it with suspension trainer curls, we can keep things moving.

How to do it: Feet on the ground, assume pushup position and grab the handles. Lower and push up.

How many? 10 reps.

Suspension Trainer Curls

What it does: With your body weight as resistance, this move hits the biceps hard.

How to do it: Grab the suspension trainer handles with both hands. Lean back to fully extend your arms. With feet shoulder-width apart and back straight, use your arms to pull yourself up (toward the trainer) by performing a curl. Bend the elbows and curl the handles as close to your shoulders; use the biceps instead of your upper arms.

How many? 10 reps.

Bicep

FIFTH SUPERSET: FOUR-IN-ONE AND PLANK

Four-In-One

What it does: This challenging four-in-one exercise hits your biceps from all angles.

How to do it: Start with light weight on a barbell and curl 8 times. Next curl halfway, pausing for a second just above your navel at each of 8 reps. After that, take the bar up and descend just below your pecs, again pausing for a second before returning for 8 reps. Finally, do 8 more full reps. 

How many? 1 set

Plank

What it does: This promotes overall core stability, but your biceps are keeping you in a proper position. Plus, after doing the Four-in-One, this will seem like a break.

How to do it: Lie in a prone pushup position with hands on the floor, elbows under shoulders, and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head in line with spine and belly button drawn in. Hold for one minute.

How long? 60 seconds.

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