Biceps and Triceps Workout Supersets to Gain Arms Size

Are you looking for a challenging exercise for your biceps and triceps? Look no further than the superset workout.

Supersetting is a great way to simultaneously pack in plenty of work for both muscles. It is hard and tough, but it will make your whole arm pump hard and work all the muscles in your arm.

Arnold often worked biceps and triceps together in the same workout, going back and forth between exercises for each. He did the same for other opposing body parts, like the chest and back.

Before learning how to do arm supersets correctly, we must understand the anatomy of the bicep and tricep muscles. This will help us train and make our arms bigger and stronger.

Let’s work on our arms with this superset workout.

Table of Contents

Know About Your Arm Muscles

Biceps Anatomy

The biceps brachii, commonly known as the biceps, is a prominent muscle in the upper arm. It has two parts, hence the name “bi-ceps,” meaning two heads: the short head and the long head bicep.

  • Long Head: Originates from the supraglenoid tubercle of the scapula. It runs along the arm’s length, over the shoulder joint’s top.
  • Short Head: Originates from the coracoid process of the scapula. It is medial to the long head and more visible from the front.
bicep anatomy

Triceps Anatomy

Triceps brachii, or Triceps, is a three-headed muscle opposite of the biceps and responsible for 2/3 of upper arm mass.

It consists of three heads: the lateral head, the medial head, and the long head of the Tricep.

It begins just below the shoulder blade socket and at two distinct areas of the humerus.

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What Are Superset Workouts?

Supersets are an efficient way to target different muscle groups by doing two exercises back-to-back without resting. It is one of your best training options.

It shortens the rest intervals, increasing workout intensity and burning more calories than traditional workouts.

Furthermore, using the super setting lets you work on both your biceps and triceps simultaneously instead of doing them separately. It is the best way to increase your arm strength and endurance.

There are several types of supersets. Learn more about the types of superset workouts and how they can help you gain even more strength.

Antagonist superset (True Superset)

An antagonist superset is when you do one exercise for one muscle group and another for the opposite muscle group.

Alternating supersets alternate back and forth between a bicep and a tricep set without taking any rest breaks in between.

For example, you might combine a set of bicep curls, which works the biceps, with a set of tricep extensions, which works the triceps. This allows one muscle group to rest while the other is working.

Agonist superset

In this variation, both exercises focus on the same muscle group. Giant sets involve performing two or more exercises succeeding with no rest periods in between sets.

A classic example is doing a bench press immediately followed by dumbbell flies. Both exercises target the chest muscles.

Combine these types of supersets with varying implements (e.g., barbells, kettlebells, dumbbells, and cable) to create an effective workout.

Bicep and Tricep Superset Workout for Mass

Choose complementary exercises that work for opposing or related muscle groups.

  • For antagonist supersets, pick exercises like bicep curls and hammer curls.
  • For agonist supersets, select exercises like cable curls and tricep pushdown.

If you’re looking for an effective triceps workout, consider supersetting exercises such as the close grip press, triceps pushdown, and overhead triceps extensions.

The barbell, hammer, and concentration curls are some of the most popular bicep workouts.

  • Start with a weight, allowing you to complete 8–12 sets without sacrificing your technique.
  • For heavier weights, you can reduce the number of sets or reps.
  • If your goal is endurance training, you should reduce the weight and do 15–20 reps.

If you’re looking for a new program to stretch the sleeves on your shirts, keep reading because this will be your routine.

Superset 1: Barbell Curl With Lying Triceps Extension

S1 (a): Barbell Curl

The barbell curl is a highly recognizable biceps exercise that builds biceps muscle mass also trains the muscles in your forearms.

It’s a great exercise for seeing results in strength and definition.

A wide grip focuses effort on the inner biceps (short head), whereas a narrow grip targets the outer biceps (long head).

Read More: Barbell Bicep Exercises & Workout For Mass & Strength

Barbell Curl

How To Do It

  1. Hold a barbell at arm’s length, using a shoulder-width underhand grip.
  2. Curl the bar up to shoulder level by bending your elbows.
  3. Lower the bar back down to the arms’ extended position.
  4. Repeat for desired reps.


  • Your body should remain fixed. Only your biceps should be used to move the weight.
  • Pause at the top of the movement and squeeze your biceps.

S1 (b): Lying Triceps Extension

The lying tricep extension is an isolation exercise to build the triceps muscle group in the upper arm.

It is an overhead extension performed while lying on a flat bench and using a flat barbell, EZ bar, dumbbell, and two dumbbells.

A wide grip emphasizes the inner tricep (long head), whereas a narrow grip targets the outer tricep (lateral head).

Lying Triceps Extension

How To Do It

  1. Lie on a flat bench with your feet on the floor
  2. Hold a barbell at full arm extension over your chest.
  3. Keeping your upper arms stationary, slowly lower your lower arms to bring the bar down to your forehead, then push it back up.
  4. Do not lock your elbows out, and repeat for desired reps.


  • Keep the movement in your shoulders to a minimum.
  • You should do this exercise slowly and carefully.
Read More: 7 Best Barbell Triceps Exercises For Mass And Strength

Superset 2: Standing Dumbbell Curl With Two Arm Dumbbell Extension

S2 (a): Standing Dumbbell Curl

Standing dumbbell Curl works the biceps muscles at the front of the upper arm and the lower arm’s muscles, brachialis and brachioradialis.

It is the most effective bicep-strengthening exercise for building arms that are not only muscular but symmetrical, too.

Dumbbell Curl

How To Do It

  1. Stand straight, keeping feet shoulder-width apart, and grab a pair of dumbbells by your side.
  2. Your palms should be facing upward. Tension should be on the biceps.
  3. Slowly curl the dumbbells up as far as possible.
  4. Then, slowly lower the dumbbells back down to the starting position.


  • Do not swing the body back as you curl up the weight.
  • The dumbbells should not touch your body.
Read More: 15 Best Biceps Exercises With Dumbbells For Mass & Strength

S2 (b): Two-Arm Dumbbell Extension

The seated dumbbell tricep extension is a variation of the tricep extension and an exercise used to isolate the triceps muscles.

It is particularly useful in targeting the long head of the triceps muscle. Having a larger and denser long head will give you the overall appearance of a larger tricep.

Two Arm Dumbbell Extension

How To Do It

  1. Sit on a flat bench, grab a dumbbell with both hands
  2. Lift the dumbbell until your arms are fully extended, with palms facing the roof and elbows pointing forward.
  3. Bend at the elbows and, squeeze your triceps, slowly lower the dumbbell behind your head.
  4. Slowly return to the starting position.


  • Perform the exercise using a slow and controlled movement from start to finish.
  • Keep the head in a fairly neutral position.
Read More: 10 Best Triceps Workout With Dumbbells For Mass & Strength

Superset 3: Concentration Curl with Dumbbell Kickback

S3 (a): Concentration Curl

This exercise should be a part of your arms exercise, as peaked biceps are very impressive to look at.

This exercise is done by bending at the torso using a dumbbell. Resting the upper arm against the thigh prevents movement at the shoulder and is an excellent way to isolate the biceps.

Concentration Curl

How To Do It

  1. Sit on a bench with your knees bent at a 90-degree angle and your feet flat on the floor. Pick up a dumbbell.
  2. Place the back of your right upper arm against the inside of your right thigh.
  3. Ensure you extend your arm fully, then lift the weight toward your shoulder while keeping your upper arm still.
  4. Squeeze your biceps at the top of the movement, then lower the weight back down with control.
  5. Do 8–12 reps, then switch to your left arm and repeat.

S2 (b): Dumbbell Kick Back

The tricep dumbbell kickback is a good exercise that works the triceps muscles.

It is perfect for increasing upper body strength, gaining mass in your arms, or toning them for aesthetics. It is considered a beginner-level exercise.

Dumbbell Kick Back

How To Do It

  1. Place your right knee and palm on a flat bench so that your torso is parallel to the floor.
  2. Hold a dumbbell in the left hand and, keeping the left foot flat on the floor, press your left arm tight against your side with the upper arms parallel to the floor.
  3. Extend at the elbow until your arm is straight back and fully extended.
  4. Flex the triceps hard for a second, then return to the starting position.
  5. Complete all reps on the left arm and then repeat on the right arm.

Superset 4: Cable Curl with Reverse-Grip Triceps Pushdown

S4 (a): Cable Curl

Unlike barbell or dumbbell curls, where the resistance varies during the lift, the cable pulley provides a uniform resistance throughout the movement.

The bicep cable curl is one of the best isolation exercises for the upper arm biceps muscle. It’s a pulling action performed with a cable machine and is suitable for beginners.

Cable Curl

How To Do It

  1. Set up for the cable curl by attaching a straight bar to the low pulley cable.
  2. Grasp the bar with an underhand grip and your hands about shoulder-width apart.
  3. Curl the bar up toward your shoulders by bending at the elbows.
  4. Lower the weight down to the arms extended position.


  • Stand upright with the spine straight.
  • Keep the rep timing slow and control the weight as you lower it.
Read More: Bicep Cable Workout To Build Mass And Strength

S4 (b): Reverse-Grip Triceps Pushdown

The tricep Pushdown with a reverse grip is a variation of the straight bar tricep push down, which focuses effort on the inner long head of the triceps.

Taking an underhand grip can minimize the involvement of the forearms and help to place less stress on the elbows.

Read More: Best Triceps Cable Exercises For Building Bigger Arms

Reverse-Grip Triceps Pushdown

How To Do It

  1. Stand facing a high-pulley cable with a short straight bar attached to it.
  2. Grasp the short bar with a supinated grip, with your elbows tight against your sides.
  3. Keeping your elbows stationary, straighten your arms until they are fully extended.
  4. Pause at full arm extension, flex your triceps, and slowly return the bar to the starting position.


  • Prevent your elbows from flaring out to maintain proper form.
  • Focus on keeping your back straight and your chest high.

Superset 5: Incline Dumbbell Bicep Curls with Incline Dumbbell Tricep Extension

S5 (a): Incline Dumbbell Curls

The Incline dumbbell curl is an excellent full-range exercise to build bigger muscles and also add variety to your Arm training.

This exercise is done on an incline bench with a pair of dumbbells.

Incline Dumbbell Curl

How To Do It

  1. Sit on an Incline Bench with a pair of heavy dumbbells.
  2. Curl the dumbbells up to shoulder levels and then curl back to the starting position.
  3. At the top of the movement, contract harder and let your palms face yourself.
  4. Let the palms face each other at the end of the movement.

S5 (b): Incline Dumbbell Tricep Extension

The incline dumbbell tricep extension is an isolation exercise that builds muscle and strength in all three tricep heads.

It can be used by both those looking to build bigger triceps and those looking to increase their tricep strength.

The benefit of doing extension movements is that you can get a deeper stretch in the muscle to hopefully activate more muscle fibers.

Incline Dumbbell Tricep Extension

How To Do It

  1. Grab a dumbbell in each hand and lie against an incline bench.
  2. Extend your arms over your shoulders with your palms facing each other,
  3. And then slowly lower the dumbbells behind your head by bending your elbows.
  4. Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.

Superset 6: One Arm High-Cable Curl with Incline Dumbbell Tricep Extension

S6 (a): One-Arm High-Cable Curl

It is a great exercise for hitting the biceps’ short (inner) head, which builds the muscle’s width and thickness.

The high cable curl has two main versions: one-arm and two-arm.

Both variations are effective, but the one-arm version allows you to use more relative weight for potentially greater gains in biceps size and strength.

One Arm High Cable Curl

How To Do It

  1. Begin by standing sideways next to a high pulley machine and gripping the handle with one of your hands.
  2. Slowly curl the cable towards your head, until you feel tension, and hold for a count.
  3. Return to the starting position and repeat for as many reps and sets as desired.
  4. Repeat the exercise with your opposite arm.

S6 (b): Cable One Arm reverse Grip push-down

The cable one-arm reverse-grip tricep push-down is an isolation exercise that builds muscle and strength in all three tricep heads.

Now, push-downs are excellent regardless of the variation used, but the reverse grip may allow you to emphasize more of the outer tricep head.

Cable one-arm reverse-grip triceps push-down

How To Do It

  1. Stand near the cable apparatus and grasp the single-grip attachment with an underhand grip.
  2. Keeping your elbows at your body’s sides, press the weight downward while exhaling throughout the movement.
  3. Slowly allow the weight to rise until your forearms parallel the ground, inhaling throughout the negative motion.

Workout Plan For Beginner, Intermediate, and Advanced

Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:

Type of TrainingSetsReps
Strength Training3-61-5

Weekly Training Volume

Regardless of your training experience, you can use this superset arm workout to build great Guns.

The only thing that’s different is how many sets you do each week.

  • Beginners will be doing a total of 6–8 supersets.
  • Intermediate lifters will perform a total of 10–12 supersets.
  • Finally, the advanced lifter is in for a massive 15–20 supersets.

Beginner Arm Superset Workout Plan

  1. Dumbbell Curls: 3 sets of 8–10 reps, superset with,
    • Two Arm Dumbbell Extension: 3 sets of 8–10 reps.
  2. Hammer Curl: 3 sets of 8–10 reps, superset with,
    • Kick Back: 3 sets of 8–10 reps.

Intermediate Arm Superset Workout Plan

  1. Barbell Curls: 4 sets of 8–10 reps, with,
    • Lying Triceps Extension: 4 sets of 8–10 reps.
  2. Hammer Curl: 3 sets of 8–10 reps, with,
    • Two Arm Dumbbell Extension: 3 sets of 8–10 reps.
  3. Concentration Curl: 3 sets of 8–12 reps, with,
    • Dumbbell Kick Back: 3 sets of 8–12 reps.

Advanced Arm Superset Workout Plan

  1. Barbell Curls: 4 sets of 8–10 reps, with,
    • Lying Triceps Extension: 4 sets of 8–10 reps.
  2. Incline Dumbbell Curls: 4 sets of 8–10 reps, with,
    •  Incline Dumbbell Tricep Extension: 3 sets of 8–10 reps.
  3. One-Arm High-Cable Curl: 4 sets of 8–12 reps, with,
    • One Arm Reverse Grip Push-Down: 3 sets of 8–12 reps.
  4. Hammer Curl: 3 sets of 8–12 reps, with,
    • Kick Back: 3 sets of 8–12 reps.
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Tips For Form and Technique When Supersetting

  • When executing a biceps-triceps superset, make sure to keep your rest times between sets as short as possible. This ensures that both muscles get the most out of the movement.
  • Even though supersets are fast-paced, it’s important to prioritize form over speed.
  • Be sure to keep your movements fluid and controlled while squeezing at the top of each rep.
  • Pay attention to any weakness or imbalances in one arm compared to the other, and adjust your weight accordingly.
  • Proper breathing is essential. Generally, exhale during the exertion phase (e.g., lifting the weight) and inhale during the release (e.g., lowering the weight).

Solid Reasons To Use Train Biceps and Triceps Supersets

Here are the benefits of training biceps and triceps together on the same Workout Program:

1. Time-efficient way of training

Supersets involve intertwining the sets between two exercises. You would perform a set for one of the muscle groups and then follow up with a set for the opposite muscle groups immediately before you take a rest.

2. Gain strength

You may also notice that your strength for each exercise increases because the nervous system seems to have a harder time recovering between sets when this technique is used.

3. Allows For More Training Frequency

If you work on both your biceps and triceps at the same time, instead of doing them separately in two different sessions, you can do them again in another session.

This means you’ll be able to workout your arms at least twice a week. 

4. Balanced Training Between Agonist-Antagonist Pairs

If you choose to train biceps and triceps together, one thing you can benefit from is making sure that you balance the sets and difficulty for each of the muscle groups through superset. 

This ensures that you can build muscular balance. 

5. Increasing Workout Intense

Because there are no straight sets involved here. Every set will be a superset. For those that don’t know, a superset is two exercises performed back to back without rest in between.

6. Convenient

Supersets are convenient and require no travel from one station to another.

This is great for you because that means no one else will grab any equipment you’ll need when you’re not using it.


What is the best exercise for activating your biceps and triceps?

While the bicep curl is probably the most traditional bicep exercise, the concentration curl has been shown to activate more parts of the body, making it the ultimate bicep exercise.

While the Triceps extension is most likely the most traditional tricep exercise, the diamond push-up has been shown to activate more parts of the body, making it the ultimate triceps exercise.

How often should I train biceps and Triceps?

While there is no hard and fast rule when it comes to training, you should allow for at least two days rest for the next training session.

Can you train Triceps and Biceps together in the same Workout?

Yes, you can train triceps and biceps together in the same workout regime. It’s actually preferred by many fitness gurus and bodybuilders to train them together.

How Many Sets and Reps Should I Do?

For just about every exercise of the biceps and triceps, 3–4 work sets (the real work you do, not warm-up sets) is a good choice. But rep ranges fluctuate. You can go as low as 5 reps on heavy presses, and up to 15–30 reps for accessory work.


For anyone interested in Arms strength and gaining muscle, these Biceps, and Triceps superset Workout are highly recommended.

It not only allows for targeted muscle development, but also provides strength.

It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.

Thanks for reading, enjoy working!

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