A superset is where you perform two exercises that work on opposing movement patterns or muscle groups. This allows one muscle group to work while the opposite group rests, which helps you develop better muscular stamina and growth, says physical therapist Gray Cook, author of "Athletic Body in Balance." You can perform exercises that isolate your arm muscles or those that integrate the arm muscles with the rest of your body.
Dumbbell Curl and Extension
This exercise primarily works your biceps and triceps. You perform each without rest between exercises. To do the arm curl, stand with your legs about hip-width apart and hold a 20-pound dumbbell in each hand with your hands facing forward. Exhale and lift the weight up until your elbows move slightly beyond 90 degrees. Lower the weight and repeat the movement pattern for 10 to 12 reps. For the arm extension, stand and hold the dumbbells overhead with your arms fully extended. Keep your knuckles pointing to your sides. Without moving your shoulders, bend your elbows slightly beyond 90 degrees. Exhale and push your arms straight up. Keep your posture upright and your buttocks slightly tight to maintain your form. Rest for 30 to 60 seconds between each superset and perform two more supersets.
Pushups and Pullups
These two exercises use your arms and shoulders to assist the muscles in your torso with pulling and pushing movements. They also strengthen stability in your spine, abs and hip. To do a pushup, put your hands on the ground about shoulder-width apart with your feet slightly apart and on your toes. Lower your body until your chest and hip almost touch the ground. Tighten your buttocks and push yourself back up without moving your spine. Perform 10 to 12 reps. To do a basic pullup, grab a pullup bar with both hands facing away from you. Exhale and pull yourself up until your head clears the bar. Inhale and lower yourself until your arms are fully extended. Do not stick your neck forward or lift your legs too high so it curves your lower spine. Perform 10 to 12 reps.
Cable Arm Superset
You can use a cable column machine at the gym to perform pulling and pushing exercises that work your arms. To do a standing cable row, set the height of the handles of the machine as high as your heart and grab a handle with each hand. Face the machine and stand away from it until the weight plates slightly lift from their resting place. Stand with one leg behind you and pull the handles toward your armpits. Squeeze your shoulder blades together. Do not move your body as you pull. Inhale and gradually extend your hands forward until they are fully extended. Perform 10 to 12 reps. To do a chest press, face away from the machine and stand with one leg in front of you. Exhale and push your arm in front of you without moving your body. Inhale and gradually bring your arms back, pulling your shoulder blades together. Perform 10 to 12 reps.
Expert Insight
The National Academy of Sports Medicine recommends that you perform 12 to 15 reps for two to three sets if you want to improve muscular endurance. If you want to improve muscular strength, perform eight to 10 reps for three to four sets.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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