Want a winning combination? Supersets are a great way to tone your triceps and biceps. Here are a few of the best.
Call To Arms
Oxygen #55, pg. 98
By Rachel Naud
Fitness competitor Jennie Hanke likes to do superset exercises – completing
two exercises back to back. She recommends adding the following exercises
to your workouts and completing them with high reps or doing sets to failure.
Pause for a 15- to 30-second break between each superset.
Superset: cable biceps curls and triceps dips
Cable Biceps Curls
Facing the cable machine, stand with your feet together and your knees slightly
bent. Keep your chest up, shoulders back and your arms close to your sides
as you grip the bar in an underhand position. Start with your arms straight
down at your sides, then slowly curl the bar up to your chest, keeping your
elbows close to your sides. Return to the starting position in a slow and
controlled motion. Repeat for three to four sets of 20 to 30 reps.
TOP TIP: “Make sure you maintain good posture,”
says Jennie. “Keep your stomach tight and don’t swing your arms.”
Triceps Dips
Stand facing outward in the triceps machine and grab the bars on either
side of your body. Push yourself up so your arms are straight and bend your
knees, crossing your ankles behind you. Lower your body by bending your
elbows to about 90 degrees. Repeat for three to four sets of 15 to 20 reps.
TOP TIP: “Use a spotter if you’re a beginner,”
advises Jennie.
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#55
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