Biceps
Curl and extension superset
- Kit
- Dumbbells
- Works
- biceps · triceps
- Also
- forearms · front delts · upper back
The curl and extension superset pairs a standing dumbbell curl with an overhead triceps extension, alternating between the two with no rest in between. Working opposing muscles back to back keeps the arms under tension for the whole effort while each half recovers a little during the other. It suits anyone who wants both sides of the upper arm trained in one slot of a circuit.
Form
How to do curl and extension superset
- 1Stand with feet hip width, a dumbbell in each hand at your sides, palms forward. Brace your middle so your ribs stay stacked over your hips.
- 2Curl both dumbbells up to shoulder height by bending the elbows, keeping the upper arms still, then lower them under control until the arms are straight.
- 3Bring one dumbbell overhead with both hands, or hold one in each hand overhead, elbows pointing forward and close to your ears.
- 4Lower the weight behind your head by bending the elbows only, then press back up until the arms are straight. Breathe out as you press, in as you lower.
- 5Return the dumbbells to your sides and go straight back into the curl, alternating the two movements without pausing until the set ends.
Watch for
Common mistakes
Swinging the torso to help the dumbbells up on the curl.
Fix: Stand tall, squeeze your glutes and slow the lift down until the arms alone are moving the weight.
Letting the elbows flare wide on the overhead extension.
Fix: Keep the upper arms alongside your head and think about pointing the elbows forward throughout.
Rushing the changeover and losing form on the second half.
Fix: Take one controlled breath to reset your grip and stance between movements, then start the next one clean.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.