Build bigger biceps: a guide to supersets

Your biceps grow fastest when you combine two exercises back to back in a single set. There is one condition — choosing the right pair. Below are three key exercises and a practical program you can take straight to the gym.

Why supersets work for biceps

A regular set fatigues the muscle to a certain point. A superset doubles the training load without a rest break: the first exercise exhausts the muscle, and the second works whatever is still hanging on, even as it shakes. Fibers that would escape fatigue with one exercise no longer get away.

The trick is to choose exercises that complement each other rather than duplicate each other. Two similar movements back to back are simply a longer set, not a superset. The right pair starts with a heavy basic exercise and finishes with a movement that provides more isolation.

Three key exercises for building biceps

1. Standing barbell curl

A classic that works from the bottom up and from the inside out. The deeper muscle fibers engage first, with each repetition recruiting the next layer. If you skip this exercise and start with an isolation movement, the training load will no longer reach the deep fibers — the smaller muscles closer to the surface are already exhausted.

Use a straight barbell or an EZ curl bar — choose whichever feels better on your wrists. Most people find an EZ curl bar more comfortable.

2. Alternating dumbbell curl

The first key exercise has fatigued the deeper areas. Now comes the middle layer — both heads of the biceps brachii and the brachialis. Alternating dumbbell curls provide enough isolation while still allowing a little help from the assisting muscles, keeping your form strict and the training load substantial.

3. Single-arm preacher curl

Use the vertical surface of the pad, not the angled side. The vertical position takes the load off your elbow and directs it straight to the outer part of your biceps. At the top of each repetition, you get a controlled contraction — this is where the small remaining muscle fibers finally give out.

Biceps training program

Each key exercise is paired with one additional exercise. Advanced lifters perform 5 supersets of each pair. Beginners and intermediate lifters perform 3 supersets. Rep count: 10.

• Pair 1: standing barbell curl + dumbbell concentration curl
• Pair 2: standing alternating dumbbell curl + machine biceps curl
• Pair 3: single-arm preacher curl + incline dumbbell curl

The program looks more complicated at first glance than it really is. It consists of three basic movements — barbell curls, dumbbell curls and single-arm dumbbell curls — and their variations. You do not need anything more.

Practical tips for biceps training

Keep your rest between sets to 60–90 seconds. Do not rest at all between the two exercises in a superset — that is the whole point. Choose a weight that makes the last two repetitions difficult to complete with strict form, but not impossible.

Train this way once a week. Twice a week only works if the rest of your training volume is low. Otherwise, you will not fully recover and growth will stall.

Warming up is not optional. A couple of light sets of the same movement before you move on to your working weights will keep your elbows healthy. The biceps muscle itself warms up quickly, but tendons and ligaments do not.

Biceps FAQ

How long does visible growth take?

If your training, nutrition and sleep are in order, you will see the first measurable difference in 8–12 weeks. Beginners progress faster and advanced lifters more slowly — that is normal.

Are supersets suitable for beginners?

Yes, provided your technique is solid. Spend your first couple of months in the gym doing regular sets and learning the movements properly. After that, you can introduce supersets — start with three pairs, not five.

Are a barbell and dumbbells enough?

Yes. The biceps is a small muscle and needs little variety. A barbell, dumbbells and single-arm work cover everything you need. Machines are an addition, not the foundation.

Author: Melvin Anthony, 1999 NPC USA super-heavyweight and overall champion

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Translated by: Andres Kaljo (FLEX)