Supercharge Your Arms With This Superset Routine

Don’t just do sets, do super sets.

barbell curl

Superset #4 – 3 sets, 12 reps

One-Arm Cable Curl – 12 reps

One-Arm Cable Curl

  • Attach a single hand grip on a low pulley and stand approximately 1-2 feet away from the machine, with your back facing the pulley.
  • Grab the handle and put your elbow by your side. Use the non-lifting hand to grab the waist for support.
  • Now, curl the single handle up until your biceps touch the forearms.
  • Hold the contraction for a second and gradually lower it.
  • Switch to the other hand and repeat.

Triceps Cable Kick Back (using dumbbell) – 12 reps

Triceps Cable Kick Back

  • Grab a dumbbell and with a slight bend in the knees, bend forward at the waist. Keep the back straight.
  • Make sure the torso is parallel to the floor and head straight.
  • Keeping the upper arm stationary, use the triceps to lift the weight until your arm is fully extended.
  • Take a pause and lower the dumbbell slowly to your starting position.
  • Switch hands and repeat.

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