5 Best Superset Workouts for Men to Get Bigger Biceps & Triceps

Superset workouts are an efficient way to target biceps and triceps, allowing you to build muscle size and strength. Here are five effective superset workouts for men looking to get bigger biceps and triceps:

1. Bicep Curls and Tricep Dips
Bicep Curls: Using dumbbells or a barbell, perform bicep curls. Focus on controlled movements to fully engage the biceps.
Tricep Dips: Use parallel bars or a bench to perform tricep dips. Keep your body straight and lower yourself until your elbows are at a 90-degree angle.
2. Hammer Curls and Skull Crushers
Hammer Curls: Hold a dumbbell in each hand with palms facing your body. Curl the weights while keeping your elbows close to your torso.
Skull Crushers: Lie on a bench and hold a barbell or dumbbells above your chest. Lower the weight towards your forehead by bending your elbows, then extend your arms back to the starting position.
3. Preacher Curls and Overhead Tricep Extensions
Preacher Curls: Use a preacher bench and a barbell or dumbbells to isolate the biceps. Perform curls with full range of motion.
Overhead Tricep Extensions: Hold a dumbbell with both hands and extend it above your head. Lower the weight behind your head by bending your elbows, then extend your arms back up.
4. Concentration Curls and Tricep Kickbacks
Concentration Curls: Sit on a bench and hold a dumbbell with one hand. Rest your elbow on your thigh and curl the weight towards your shoulder.
Tricep Kickbacks: Bend over with a dumbbell in each hand, keeping your back straight. Extend your arms back, squeezing the triceps at the top of the movement.
5. Chin-Ups and Close-Grip Bench Press
Chin-Ups: Using an underhand grip, perform chin-ups to target the biceps. Focus on a full range of motion, bringing your chin above the bar.
Close-Grip Bench Press: Lie on a bench and hold a barbell with a close grip (hands about shoulder-width apart). Lower the bar to your chest, then press it back up, engaging the triceps.
Tips for Effective Superset Workouts:
Rest: Keep rest periods between supersets short (about 60-90 seconds) to maintain intensity.
Form: Prioritize proper form to prevent injury and maximize muscle engagement.
Progression: Gradually increase the weight or resistance as you build strength and endurance.
Incorporating these superset workouts into your routine can help you efficiently build bigger and stronger biceps and triceps.