Supersets involve performing two different exercises back-to-back with minimal rest. When targeting the biceps and triceps, this strategy intensifies the workout and significantly cuts down on gym time. This method is effective for maximizing muscle stimulation and promoting arm development, whether the goal is building endurance or increasing size.
Understanding Antagonistic Supersetting
Pairing biceps and triceps exercises is known as an antagonistic superset. Antagonistic muscles are those that oppose the action of another; when one contracts (the agonist), the other relaxes (the antagonist) to allow the movement to occur. The biceps are the primary flexors of the elbow, while the triceps are the primary extensors, making them a perfect opposing pair. This contrasts with a traditional superset, which typically involves two exercises for the same muscle group. By alternating between the bicep and tricep, you allow one muscle group to recover while the other is working. This structure allows for a higher volume of work to be performed on both muscles within a shorter overall time frame.
Why This Pairing Boosts Muscle Growth and Efficiency
This approach substantially improves time efficiency, as you can complete a full arm workout in 25–40% less time compared to traditional straight sets. This time saving occurs because the “dead time” usually spent resting is replaced with productive work for the opposing muscle group. The high work density also contributes to increased metabolic stress, which promotes muscle growth.
Alternating between the two opposing muscle groups capitalizes on reciprocal inhibition. When the nervous system signals the agonist muscle (e.g., the biceps) to contract, it simultaneously signals the antagonist muscle (e.g., the triceps) to relax. This temporary relaxation may allow the biceps to contract with greater force or perform more repetitions in the subsequent set, and vice versa.
This rapid alternation also drastically increases blood flow to the entire arm area. Constantly switching between elbow flexion and extension keeps a high volume of blood localized in the biceps and triceps, maximizing nutrient delivery and metabolic waste removal. This influx of blood creates the sensation commonly known as “the pump,” which contributes to cell swelling and is associated with hypertrophy.
Programming and Executing Your Arm Superset Workout
When selecting exercises, aim for pairings that are easily accessible and require minimal transition time, such as using the same cable station for both movements. A classic combination is pairing a Barbell Curl with a Lying Triceps Extension, or using cables for a Biceps Curl and a Triceps Pushdown. Opting for isolation movements works well in supersets because they create less full-body fatigue than heavy compound exercises.
The execution relies on precise management of rest periods. The rest period between the two exercises—the biceps set and the immediate triceps set—should be minimal, ideally zero to about 15 seconds, to maintain workout intensity. Once both exercises are complete, you have finished one full superset, and the recommended rest time between these completed supersets is typically 60 to 90 seconds. Because this method is intense, maintaining strict form throughout both exercises is important. Focus on controlled eccentric (lowering) phases for both the biceps and triceps to enhance the muscle-building stimulus safely.