Biceps and Triceps Workout Supersets to Gain Arms Size

The duo of the best Biceps and Triceps workout increases your muscle strength and endurance in the arms. The Biceps and Triceps Workout Supersets superset session is one of your best training options. It’s grueling and challenging, but it will leave your entire arm with a vicious pump and ensure that you’re hitting all critical arms muscles.

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.

Antagonist training ensures that you’re doing enough work for both sides of the body for better muscular balance.

Let’s build some massively impressive arms with this biceps and triceps superset workout that maximizes your arm training and gaining!

Before deep dive into the arm workout, execution technique, and tips, first, understand bicep and triceps anatomy to effectively train and build bigger and stronger arms.

Biceps and Triceps Workout Supersets to Gain Arms Size

Biceps Anatomy

The biceps brachii muscle (biceps) is a large, thick muscle of the upper arm. The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two heads (the Bicep gets its name from two heads).

  • The short head originates from a projection on the scapula called the coracoid and runs alongside the long head on the inside of the arm.
  • The long head originates from a cavity in the scapula called the glenoid.
bicep anatomy

The biceps is one of four muscles alongside the brachialis, brachioradialis, and coracobrachialis muscles that make up the upper arm.

Triceps Anatomy

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

It consists of 3 parts: the medial, the lateral, and the long head. It begins just below the socket of the shoulder blade and at two distinct areas of the humerus. Furthermore, it’s essential to focus on and work the three tricep head muscles for maximum gains.

Triceps Anatomy

Solid Reasons To Use Train Biceps and Triceps Supersets

There can be many reasons why you would want to program your training in a certain order. People who train for muscle mass will often keep a single muscle group for each training day. 

Training biceps and triceps on the same day can be effective, but how you do it depends on what you are training for. You’ll organize the workout slightly differently depending on whether you are training for muscle mass or training for maximal strength.

Benefits Of Working Out Biceps and Triceps Together on Same Workout Program

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

  • It is a time-efficient way of training: Supersets involve the intertwining of the sets between two exercises. You would perform a set for one of the muscle groups and follow on with a set of the opposite muscle group immediately before you then take a rest.
  • It can help you gain strength: You will also notice that your strength for each exercise sometimes increases, as the nervous system seems to have an easier time recovering between sets when this technique is used.
  • Allows For More Appropriate Training Frequency: If you train biceps and triceps together for one session, rather than two separate sessions, you can then train biceps and triceps again for another session. This means you can at least train arms at least twice a week. 
  • Allows For 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. 
  • It’s intense and will be challenging: 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.
  • 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’re going to need when you’re not using it.

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

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

A barbell curl is a pull-type, isolation exercise that works primarily on your biceps and also trains the muscles in your forearms. A wide grip focuses effort on the inner biceps (short head), whereas narrow grip arks the outer biceps (long head).

Barbell Curl
Muscles Involved

Primary: Biceps.

Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.

Execution Technique
  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.
  • The motion should occur at the elbow to isolate the biceps, not on the shoulders.
S1 (b): Lying Triceps Extension

The lying tricep extension (AKA skull crusher) is one of the best tricep-building exercises. The lying triceps extension is an overhead extension performed while lying on a flat bench and either using a flat barbell, EZ bar, dumbbell, two dumbbells. This is an isolation exercise to build the triceps muscle group in the upper arm. A wide grip emphasizes the inner tricep (long head), whereas a narrow grip targets the outer tricep (lateral head).

Lying Triceps Extension
Muscles Involved

Primary: Triceps.

Secondary: Chest, deltoid, forearm.

Execution Technique
  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. Most of the movement should be in your elbows.
  • This exercise should be done slowly and carefully under good control.

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 biceps strengthening exercise for building arms that are not only muscular but symmetrical too.

You use these muscles anytime you pick something up, which is common throughout daily life. Doing the standing arm curl, you build strength in the upper arm and learn to use your arm muscles correctly, bracing with your core muscles.

Dumbbell Curl
Muscles Involved

Primary: Biceps brachii.

Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.

Execution Technique
  1. Stand straight, keeping feet shoulder-width apart, grab a pair of dumbbells by your side. The dumbbells should not be touching your body.
  2. Your palms should be facing upwards. Take up the slack by bending the elbows slightly. 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.
  • Do not let the dumbbells touch your body.
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 muscles of the triceps.

Overhead extension exercises are particularly useful in targeting the long head of the triceps muscle. Having a larger and denser long head will give you an overall appearance of a larger tricep.

Two Arm Dumbbell Extension
Muscles Involved

Primary: Triceps.

Secondary: Deltoid, Forearm.

Execution Technique
  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 starting position and repeat the desired number of sets and reps.
  • Perform the exercise using a slow and controlled movement from start to finish.
  • Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.

Superset 3: Concentration Curl with Dumbbell Kick Back

S3 (a): Concentration Curl

Concentration Curl is one of the best bicep exercises to build a biceps peak. 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
Muscles Involved

Primary: Biceps

Secondary: Brachialis, brachioradialis, forearm muscles.

Execution Technique
  1. Bend down at your torso holding a dumbbell in your hand and resting your other arm on your thigh.
  2. Curl your arms to the maximum and twist your wrist. The little finger should be at an upper level than the thumb.
  3. Curl the dumbbell back to start position.
  4. Repeat the exercise with your opposite arm.
  • Exhale while you exert.
  • Go as heavy as possible but keep form strict.
S2 (b): Dumbbell Kick Back

The tricep dumbbell kickback is a versatile and effective exercise that targets the triceps muscles. The dumbbell kickback is an isolation exercise. This means that unlike other exercises such as the push-up or bench press, the tricep kickback specifically targets the triceps muscle.

Dumbbell Kick Back
Muscles Involved

Primary: Triceps.

Secondary: Rear deltoid, latissimus dorsi.

Execution Technique
  1. Place your right knee and palm on a flat bench so that your torso is parallel with 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.
  • Keep your body as still as possible, move only your forearms.  
  • Keep control of the weight as you slowly lower down the dumbbells back to the starting position.

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.

The cable curl is performed in a standing position by facing one end of a cable machine with the cable fixed at the bottom of the machine and set with an appropriate weight.

Cable Curl
Muscles Involved

Primary: Biceps.

Secondary: Brachialis, brachioradialis, anterior deltoid, forearm.

Execution Technique
  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 (palms facing up), 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.
  • Fixing the elbows against your sides prevents movement at the shoulder and is an excellent way to isolate the biceps.
S4 (b): Reverse-Grip Triceps Pushdown

The reverse-grip tricep pushdown is a variation of the straight bar tricep pushdown. A reverse underhand grip 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.

Reverse-Grip Triceps Pushdown
Muscles Involved

Primary: Triceps.

Secondary: Deltoid and forearm.

Execution Technique
  1. Stand facing a high-pulley cable with a short straight bar attached to it. Slight bend your knees and feet should be about shoulder-width apart.
  2. Grasp the short bar with a supinated grip (Palm up) and hold the bar at chest level 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.
  • If you want to keep more tension in the triceps, don’t lock the elbows entirely.
  • Prevent your elbows from flaring out to maintain proper form.
  • Focus on keeping your back straight and your chest high.

Superset 5: Incline Dumbbell Curls with Incline Dumbbell Tricep Extension

S5 (a): Incline Dumbbell Curls

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
Muscles Involved

Primary: Biceps.

Secondary: Brachialis, brachioradialis, forearm muscles.

Execution Technique
  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.
  • Exhale while you exert.
  • Go full range to build longer biceps.
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
Muscles Involved

Primary: Triceps.

Secondary: Deltoid, Forearm.

Execution Technique
  1. Grab a dumbbell in each hand and lie against an incline bench, face up with your feet firmly planted on the floor.
  2. Extend your arms over your shoulders with your palms facing each other and then slowly lower the dumbbells behind your head by bending your elbows.
  3. Hold this position for a count and then with a controlled motion raise your arms back up to the starting position.
  4. Repeat for as many reps and sets as desired.
  • Keep your upper arms fixed, with your elbows close to your head.
  • Do not use excessively heavyweight as this is dangerous for your elbows.

Superset 5: One Arm High-Cable Curl with Incline Dumbbell Tricep Extension

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

The High Cable Curl is a great exercise for hitting the short (inner) head of the biceps which builds width and thickness in the muscle.

There are two main versions of the high cable curl: 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
Muscles Involved

Primary: Biceps.

Secondary: Brachialis, brachioradialis, forearm.

Execution Technique
  1. Begin by standing sideways next to a high pulley machine, arm extended out at about shoulder height, and gripping the handle with one of your hands.
  2. Slowly curl the cable towards your head, isolating the bicep 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.
  • Hold for a count of two and squeeze your biceps brachii.
  • Inhale as you extend your elbow, exhale while squeeze.
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
Muscles Involved

Primary: Triceps.

Secondary: Deltoid, forearm.

Execution Technique
  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. If desired, you may self-spot with your free hand.
  3. Slowly allow the weight to rise until your forearms are parallel to the ground, inhaling throughout the negative motion.
  4. Repeat steps 3-4 for as many sets as are desired.
  • Your elbow must remain fixed during the set. Keep your upper arm as still as possible, only allowing your forearm to move.
  • Squeeze the tricep hard at the top of the exercise to get that extra pump!
  • Keep the rep timing slow and controlled.

General FAQs

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 probably 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 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 gain 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 on your Arms Workout!

Stay Fit, Live a Happy and Healthy Life

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