Superset 2a: Dumbbell Hammer Curl How to: Hold a dumbbell in each hand at your sides, palms facing your hips. Superset #4 is bicep curls and tricep extensions. With your palm facing away from the thigh, lift the dumbbell slightly off the ground to assume starting position. This movement primarily emphasizes the lateral and medial heads, as well as the chest to some degree. So, it is quite ne... “Staying fit and dedicated comes from within”, says Karan Kapoor, whose transformation story can enc... A Message for All of You by Thakur Anoop Singh (Actor, Athlete, Pilot), Yatinder Singh (Athlete, Aim... Viewers are advised to consult qualified healthcare professionals before commencing any diet or exercise program. WHY IT WORKS: The classic skullcrusher not only directly works the triceps, but also builds coordination between the upper back and triceps. While holding your upper arms stationary exhale and curl the weights forward while contracting the biceps. Keeping the upper arms stationary, only move your forearms. Then switch sides and do a set of curls for your other arm. Inhale and bring the bar up slowly. Muscles: Brachialis . This month, learn to pair up exercises properly so you build muscle and shred fat without compromising your workout. Superset 1 Warm up thoroughly by doing three to four sets each of move 1A and 1B, starting with a low-weight, high-rep set. This exercise is really convenient as well, as it doesn’t require you to change weight or equipment. When you’ve become a true master of your upper domain, perform this tricep exercise and a dumbbell chest press as a superset. Tricep Dumbbell Kickback Start with a dumbbell in each hand and your palms facing your torso. Don’t let that be your excuse though. 2. It can be either way – two exercises for the same muscle group or two different exercises targeting different muscles. The first movement of this workout is going to be the close grip dumbbell press. 2. Place the dumbbell in front of you between your legs with the back of your upper arm resting at the top of your inner thigh. The team is based out of Delhi and is connected to all the leading athletes, trainers and nutritionists. © Copyrights 2018-20 bodyandstrength.com. For the bicep curl start with arms full extended by the sides. The palm of your hands should face forward. All rights reserved. The classic bodybuilding superset—two exercises done back-to-back for the same muscle group, with no rest in between—is one of the most commonly used techniques in any gym. 15% OFF STORE-WIDE NOW THROUGH SUNDAY! The lateral head is also active when performing multi-joint triceps movements (dips, close-grip benches, machine dips) as well as skull-crushers on a decline bench. While holding your upper arms stationary exhale and curl the weights forward while contracting the biceps. Elbows should be close to the torso. https://goo.gl/6nHMe6CHECK OUT THE PRIZES BELOW! Keep your head up. Perform this arm workout in a superset fashion (A→B) to increase intensity and blood flow to the muscles. Tricep cable push-downs with straight bar, Get full access to our all of our amazing programs, Triphase, polymorphic, and contest prep style training. You can download the printable worksheets in PDF format for this workout by clicking the download link below: If you need more information on these styles of training, my eBook goes into detail on them and how to properly rotate between the three major styles of training that will grow your triceps beyond anything you’ve experienced before. Rest 30 seconds. Your torso should be almost parallel to the floor. Biceps are an integral part too but to get that awesome horseshoe, you’ve got to blast the triceps, and blast ‘em hard. Supersets – dreaded by some, loved by others, and sometimes just plain forgotten about. D. Saturday, June 4, 2016. 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