Killer Supersets for Biceps and Triceps


If you are looking to add some mass to your biceps and triceps, a killer superset workout might be just what you are looking for.

In order to build strength, bulk, and endurance to your arm muscles, you need to do a bodybuilding workout that mixes several exercises together in a short amount of time.

A superset for biceps and triceps is perfect because it works your muscles quickly and effectively with minimal rest.

You can choose to use dumbbells, a barbell, kettlebells, or pullup and dip bars to maximize the effectiveness of your superset.

Just make sure you vary the weight, reps, sets, frequency, angle, time, and type of exercise for maximum results.

Let’s go over some of the best supersets for biceps and triceps.

Killer Supersets for Biceps and Triceps

Pullup and Dip Superset

The first biceps and triceps superset that will give you mass is the pullup and dip superset.

This superset will not only target your bi’s and tri’s but your lats, upper back, and rear delts as well.

These are multi-muscle exercises that require a lot of strength to begin with so build up your strength before you start this killer superset.

Bicep Curl and Tricep Extension Superset

Next on this list of killer supersets is the bicep curl and the triceps extension pairing.

These are basic and standard exercises that you can do with dumbbells, cables, kettlebells, and bands.

Do this superset 2 or 3 times a week for best results.

Lawnmower and Pushup Jack Superset

Another great superset that targets your biceps and triceps are the lawnmower and pushup jack exercises.

These are both multi-joint movements and require the participation of many different muscle groups.

The lawnmower is great for developing your biceps, erector spinae, rhomboids, and rear delts.

The pushup jack is good for helping the triceps, chest muscles, shoulders and forearms grow to their maximum potential.

People who are consistent over time are often the most successful

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Hammer Curl and Diamond Pushups

A great variation to the standard curl and pushup is the hammer curl and diamond pushup.

These exercises will hit your muscles in different ways and increase the fitness capacity of your standard exercises.

You should always very your exercises to maximize your workout potential.

Next time you do a superset, try one that combines the hammer curl and the diamond pushup.

Lat Pulldown and Speedbag

Last on this list of supersets that will benefit your biceps and triceps are the lat pulldown and the speedbag.

These dynamic exercises will target the majority of the muscles of your upper body.

Mix in some underhand lat pulldowns and some reverse speed bag to really mix up your exercises.

Summary: Killer Supersets for Biceps and Triceps

Adding mass to your biceps and triceps can be difficult if you are sticking to a standard workout. A biceps and triceps superset might be just what you are looking for to give your arms mass, strength, and endurance. Doing many reps in a short amount of time with little rest is the perfect recipe for growth. Make sure you mix up the type of exercise, weight, reps, sets, angles, and frequency and you will have much more success over time.

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