Most males work other muscles in addition to their biceps, sometimes devoting one day to the chest and arms or biceps and triceps. However, there is nothing improper about putting in a full workout in preparation for the gun show. There is also no justification for feeling bad about it. There has been little understanding of the functional importance of the biceps despite all the rhetoric over the past ten years about training for functional movement and core strength—not just like a bodybuilder for aesthetics.
Try moving a couch or a child without using your biceps, or move anything by pushing or pulling. Yes, the core is where movement begins, but your arms aren't just auxiliary levers. The biceps are loaded, locked, and fully engaged weapons.
There is nothing wrong with taking an occasional session to concentrate on your biceps, even if you are a committed CrossFit participant or an athlete practicing for a particular sport. The finest workout is, of course, the one you haven't done before, or at least not in a while. If nothing else, it's a welcome diversion.
7 Superset Exercises for Bigger Biceps
1. Spider curls and incline curls
You need to have a basic understanding of bodybuilding anatomy to comprehend why incline bench dumbbell curls and the spider dumbbell curl work so well together.
When your muscles are most tensed, which for the biceps is when your shoulders are in flexion, they are at their weakest (i.e., in front of your body and behind your head). Spider curls exercise your biceps while they are in this tightly clenched state, which results in a powerful muscular pump.
Conversely, incline curls work your biceps when they are stretched out. You'll experience a terrific bicep stretch that other exercises simply can't match, even though the pump isn't quite as strong.
Because incline curls make you stronger, you should always do them after spider curls.
By combining these two exercises, you're working the biceps from several angles and essentially maximizing the growth of your muscles. Just remember to always move through your whole range of motion to engage as many muscle fibers as you can.
This entails elevating the weights until your forearms are directly in contact with your biceps while maintaining relatively still elbows and shoulders. Once your elbows are fully extended, you should slowly drop the weights.
2. Dumbbell curls and hammer curls
The DB biceps curl and biceps hammer curl are the following supersets for the biceps.
The hammer curl trains the brachialis and brachioradialis muscles in addition to the biceps, whereas the dumbbell curl increases overall bicep mass and muscle symmetry.
Because of this, you should always execute hammer curls second in the pairing because you are inherently stronger on them than dumbbell curls.
You'll also notice that both exercises make use of the same tools; this was done on purpose. Supersets for biceps that call for various equipment can be challenging to perform in a crowded gym because someone else may be using them.
You can avoid running the danger of having someone steal your weights by using the same or similar equipment for each superset instead. Furthermore, since both exercises use the same pieces of equipment, there is no need to waste time walking to the opposite side of the gym to conduct your second activity.
3. Reverse curls and regular curls
You'll always have the strength to complete regular curls after crushing a set of reverse curls because you're mechanically weaker on the overhand barbell curl than on conventional underhand curls (because the biceps can't produce as much force).
The brachialis and brachioradialis are the main movers during overhand curls even if the biceps are active because curling with an overhand grip places your biceps in a weak position.
This pairing, which targets three major arm muscles instead of just one, is a great, time-saving addition to any superset biceps workout.
Additionally, developing your brachialis, a deep muscle, will make your biceps appear more peaked since a bigger brachialis stretches your biceps out further, giving them a wider, taller appearance.
The area between your biceps and forearm extensors will also appear thicker if you increase the size of your brachioradialis while performing these bicep supersets, especially while your arms are simply hanging by your sides.
4. Drag curls and barbell curls
One of the most underutilized biceps supersets—and one that will give you a great pump—combines the drag curl with a straight barbell curl.
Drag curls highlight the long (outside) head of your biceps and provide a strong peak contraction.
They are also more difficult than normal curls since your biceps are weaker when they are behind your torso as opposed to parallel to it.
Contrarily, barbell curls grow both heads of the biceps rather evenly, but they probably still favor the short head to some extent because of the curl's forward arcing motion.
As a result, this incredible combo is also one of the hardest supersets since you can switch right from drag curls to barbell curls to put your biceps through their paces.
5. Cable curls and band curls
Any superset bicep workout benefits include low pulley cable curls and their closely related cousin, banded bicep curls, as they both generate consistent stress.
Because the pulley and bands are continually applying some sort of force to your biceps, you cannot completely rest at the bottom of your reps as you can with dumbbell curls. As a result, your biceps must work even harder than they would in free-weight curls.
This biceps superset is a great method to finish your exercise with a final pump to make sure you've stimulated the widest range of both slow and fast-twitch muscle fibers. This is because it maintains continual tension.
In this regard, executing a biceps circuit is another efficient approach to quickly and intensely work your biceps.
Because they require less stabilization and hence put less stress on your joints and connective tissue structures, cable and band curls are likewise more joint-friendly than their free-weight versions.
You could be pleasantly pleased with how rejuvenated you feel after working out with cables and bands if you frequently feel a little worse for wear after pounding the free weights.
6. Door curls and towel curls
The best bicep superset is for people without access to standard gym equipment but who have good lactic acid tolerance. Don't be deceived by the lack of weights; this unique exercise combination works your brachialis and brachioradialis as well as your biceps, making it a great workout for increasing the size of your entire arm.
Door curls train all of the muscles in the front of your upper arms, not just your biceps because you must maintain a neutral grip on the doorframe.
Yes, there is some limited resistance, however, there are several solutions to this issue.
First off, by performing numerous repetitions, you may easily convert it into a high-rep biceps workout.
Second, to effectively double the resistance while ensuring that both of your arms receive an equal amount of work, you can perform the exercise unilaterally (one arm at a time).
Wearing a weighted vest is the final alternative, which will surely be useful for many more activities besides door curls.
The towel bicep curl comes next. Many weightlifters underrate this exercise, but when their biceps start to burn from the lactic acid, they regret it. With towel curls, the secret is to elevate your leg as high as you can while keeping proper form. This produces a bicep contraction that rivals those of free-weight exercises in terms of intensity.
7. Chin-ups and curls
Chin-ups and curls are a great, albeit difficult, superset exercise for the biceps.
Chin-ups aren't an isolation workout, but they're still among the best (and most accessible) exercises for developing biceps ever.
The one drawback, depending on your perspective, is that when you superset chin-ups with curls, your biceps will always give out before your lats, which means your back muscles won't get the best stimulation.
On the plus side, doing chin-ups while your biceps are severely exhausted (due to the addition of the curls) will increase your strength and endurance and probably allow you to do more chin-ups in general, which will grow your back muscles in addition to your biceps.
Related article: 6 Best Biceps Exercises for Muscular Arms
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