This Bicep Curl & Tricep Extension Super Set Combo is a great way to finish off an arm workout and really pump up the guns!
What you do is take a single dumbbell and perform a set of 1 arm dumbbell curls. Then switch sides and do a set of curls for your other arm. After the curls do a set of 1 arm over head dumbbell tricep extensions. Then switch and do a set of tricep extensions for your other arm.
You can keep repeating this bicep and tricep super set combo in a circuit fashion because while 1 arm is working, the other arm is resting. Just keep going doing sets of 10 reps for each move and perform 3 or 4 non-stop sets like this and your arms will get pumped up like crazy!
Just click PLAY to watch a video demo of this exercise below…
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18 Comments
Warren
Hey Lee,
Great super set workout this really gives you that finishing pump, just had few questions when doing the tricep extension i sometimes get a pain in my elbow not pain exactly but like a needle like feel would be the reason behind that, also off topic a little bit i was told that behind the neck shoulder presses and behind the neck lat pull downs were bad for the rotary or shoulders causes long term problems whats your opinion on it i would really like to know from you if i should continue with those exercises or stop.
Thanks
Anders
Hey Lee, I really enjoy your articles, but I would really appreciate it if you could make the videos in a different format, so that it Will also be possible to watch Them on iphones.
Thanks alot 🙂
brian
Good Stuff Lee, I love super setting bi’s and tri’s and getting those huge arm pumps….hey how’s your bicep recovering by the way? didn’t you tear it awhile back? Anyway, nice video bro. Take care
-Brian
leehayward
Yes, I did tear my left bicep back in January. It’s not 100% but I can still train normally. I just have to be extra cautious not to strain it too much.
leehayward
I find that if I warm up properly I can do tricep extensions with no pain, but if I rush into them and try to lift too much, too soon, I get elbow pain.
As for doing exercises behind the head, use your own judgement. If you can do them comfortably, then do them. They are no more dangerous then lifting in front of the head as long as you lift properly and use weights that are within your means.
Selwyn McEwan
Hey lee, great workout finisher btw, I was just going to ask for your opinion on stretching before,during and after your workouts as it was mentioned to me by another personal trainer not to, due to it being risky to tear muscle,?
Munis
Hey Lee u r great. Can u tell how can i stretch my body before workout?
Saurabh
Hi Lee,
Great video ( as usual). I have a question. I noticed that your elbows were flaring out in tri extension. Is it allowed. I thought the elbows should always point towards the roof.
Saurabh
The DRUNK-BODYBUILDER
or you could do them in teh beginning of your workout to get them warmed up and sending blood through them for a nice pump, either way nice exercise for beginning and end of a workout
Lee Hayward
I recommend stretching after your workouts when your muscles are already warm and pumped from your weight training. I’ve got a full stretching article posted up at:
http://www.leehayward.com/stretch_exercise.htm
Lee Hayward
I Do NOT recommend that you stretch before working out. Read my stretching article below for more info…
http://www.leehayward.com/stretch_exercise.htm
Lee Hayward
It comes down to personal preference and flexibility. The way I do it allows me to lower my arm all the way down until my forearm touches my bicep. This fully stretches and works the triceps and allows me to get a good pump.
But if you like to hold your elbows higher and you find that position works well for you then do it.
Lee Hayward
Yes, they can be done as a warm up move as well before your arm workout.
nki
Gosh, youre so huge!~!!!
Steve Donan
But you can do them at the same time…
One arm biceps curl and the other one triceps extension…
Regards
Steve
leehayward
Steve Donan,
No, that would just be way to awkward. Just do them one move at a time.
mass gainer
Awesome post.Thanks Again. Cool.
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