The Bottom Line:
- This article provides a comprehensive overview of the 12 best supersets, which are exercise combinations that can help make your workouts more time-efficient and effective.
- The author highlights the importance of choosing purposeful exercise pairings that complement each other, allowing you to transition between exercises with minimal time waste and maximize the effectiveness of the workout.
- The article covers a variety of superset combinations, including chest and back, back and chest, arms, legs, and shoulder exercises, demonstrating how to structure these supersets to target specific muscle groups and achieve your fitness goals.
- The author emphasizes the benefits of using dumbbells and cable machines for these supersets, as they provide space-efficient and weight-efficient options, allowing you to seamlessly transition between exercises without constantly changing weights.
- Throughout the article, the author provides detailed explanations and tips on proper form and execution for each exercise, ensuring that you can incorporate these supersets into your routine safely and effectively.
Dumbbell Bench Press and Dumbbell Gorilla Row
Dumbbell Bench Press and Dumbbell Gorilla Row
The dumbbell bench press and dumbbell gorilla row superset is an excellent choice for those seeking a space-efficient and time-efficient workout. This combination allows you to target both the chest and back muscles without having to move around the gym excessively.
The dumbbell bench press is a great exercise that provides stability and control, particularly for those with shoulder or labrum issues. The slow, controlled pace of the movement helps to engage the muscles effectively while minimizing the risk of injury. Once you’ve completed the bench press, you can simply grab the dumbbells and transition into the dumbbell gorilla row.
The dumbbell gorilla row is a fantastic exercise for targeting the back muscles, particularly the hard-to-hit middle traps. By keeping the elbows tight to the sides and focusing on the initial stretch and contraction, you can really isolate and engage these important muscle groups.
The beauty of this superset is that the weights you use for the bench press can often be carried over to the gorilla row, minimizing the time spent changing weights between exercises. This allows you to maintain a consistent and efficient flow throughout the workout, maximizing the effectiveness of your training.
Furthermore, the dumbbell-based nature of these exercises makes them highly accessible and adaptable to different gym setups. You don’t need to worry about finding a specific piece of equipment or waiting for a bench to free up, as you can perform these exercises with just a pair of dumbbells and a flat bench.
Overall, the dumbbell bench press and dumbbell gorilla row superset is a fantastic choice for those looking to streamline their workout, target multiple muscle groups, and maximize their training efficiency.
Wrap-Around Row and Cable Crossover
Another effective superset combination is the wrap-around row and cable crossover. This pairing allows you to target the back and chest muscles in a seamless and efficient manner.
The wrap-around row is an excellent exercise for targeting the middle traps, which can be a challenging area to hit effectively. By keeping the elbows tight to the sides and focusing on the initial stretch and contraction, you can really isolate and engage these important muscle groups.
Once you’ve completed the wrap-around row, you can simply turn your body around and transition into the cable crossover. This exercise is a great way to target the chest muscles, providing a different stimulus than the bench press.
The beauty of this superset is that the weight you use for the wrap-around row can often be carried over to the cable crossover, minimizing the time spent changing weights between exercises. This allows you to maintain a consistent and efficient flow throughout the workout, maximizing the effectiveness of your training.
Furthermore, the cable-based nature of these exercises makes them highly adaptable to different gym setups. You don’t need to worry about finding a specific piece of equipment or waiting for a bench to free up, as you can perform these exercises using the cable machine.
Overall, the wrap-around row and cable crossover superset is a fantastic choice for those looking to target the back and chest muscles in a space-efficient and time-efficient manner.
Cable Curl and Standing Overhead Tricep Extension
The cable curl and standing overhead tricep extension superset is an excellent way to target the arms in a focused and efficient manner.
The cable curl is a fantastic exercise for targeting the biceps, particularly the brachialis muscle. By starting in a neutral grip position and turning the hands at the top of the movement, you can effectively engage the biceps and maximize the contraction.
Once you’ve completed the cable curl, you can simply turn your body around and transition into the standing overhead tricep extension. This exercise is a great way to target the triceps, with a focus on the long head, which is responsible for the majority of the size in the back of the arm.
The beauty of this superset is that the weight you use for the cable curl can often be carried over to the standing overhead tricep extension, minimizing the time spent changing weights between exercises. This allows you to maintain a consistent and efficient flow throughout the workout, maximizing the effectiveness of your training.
Furthermore, the cable-based nature of these exercises makes them highly adaptable to different gym setups. You don’t need to worry about finding a specific piece of equipment or waiting for a bench to free up, as you can perform these exercises using the cable machine.
Overall, the cable curl and standing overhead tricep extension superset is a fantastic choice for those looking to target the arms in a space-efficient and time-efficient manner.
Cable Wrap Around Row and Cable Crossover
Maximizing Shoulder and Back Engagement with Cable Wrap Around Row and Cable Crossover
The cable wrap around row is an excellent exercise for targeting the hard-to-hit middle traps. By keeping the elbows tight to the sides, you can achieve a great initial stretch on this area, setting up for a powerful contraction. Transitioning seamlessly from the wrap around row to the cable crossover allows you to shift your focus to the chest muscles, without wasting time changing the weight.
The key benefit of this superset is the efficient use of the cable machine. By simply turning your body 180 degrees, you can move from the back-focused exercise to the chest-focused one, all while maintaining the same weight setup. This minimizes downtime between exercises, keeping the intensity high and maximizing the effectiveness of the workout.
Optimizing Triceps and Biceps Activation
Pairing the cable curl and standing overhead triceps extension is another excellent superset choice. The neutral grip cable curl targets the brachialis muscle, contributing to overall upper arm development. By focusing on the supination at the top of the movement, you can really emphasize the biceps’ involvement.
Transitioning to the overhead triceps extension, the incline bench setup allows for a deep stretch on the triceps’ long head, which accounts for the majority of the muscle’s size. The efficient transition between exercises, without the need to change weights, keeps the workout flowing and maximizes the training stimulus.
Balancing the Anterior and Posterior Chain
Combining the dumbbell reverse lunge and Romanian deadlift (RDL) is a fantastic way to target both the anterior and posterior chain of the lower body. The reverse lunge, with its natural stepping motion, can be more comfortable for those with knee or hip issues, while the RDL focuses on the posterior chain, engaging the glutes and hamstrings.
The beauty of this superset lies in the seamless transition between the two exercises. By using dumbbells, you can maintain the same weight setup, without the need to change loads, further enhancing the efficiency and flow of the workout.
Cable Curl and Standing Overhead Tricep Extension
Mastering the Cable Curl and Standing Overhead Tricep Extension
The cable curl and standing overhead tricep extension superset is a powerful combination that targets the upper arm musculature. By focusing on this pairing, you can effectively train both the biceps and triceps in a time-efficient manner.
The cable curl is a fantastic exercise for targeting the biceps, particularly the brachialis muscle. By starting with a neutral grip and turning the hands at the top of the movement, you can emphasize the supination action and really feel the biceps working hard. The neutral grip also helps to engage the brachialis, which contributes to the overall size and strength of the upper arm.
Transitioning seamlessly from the cable curl, you’ll then perform the standing overhead tricep extension. This exercise targets the long head of the triceps, which is responsible for the majority of the size and strength in the back of the arm. The standing position, along with the overhead range of motion, allows you to fully stretch and contract the triceps, leading to a well-rounded arm development.
One of the key benefits of this superset is the efficiency in transitioning between the two exercises. By simply turning your body 180 degrees, you can go from the cable curl to the overhead tricep extension without wasting time or disrupting the flow of your workout. This space-efficient setup allows you to maximize your time in the gym and maintain the intensity throughout the superset.
Additionally, the weight selection for this pairing is often complementary. The load used for the cable curl will typically translate well to the overhead tricep extension, allowing you to seamlessly move from one exercise to the next without the need for significant weight adjustments. This further enhances the time-saving aspect of this superset, keeping your workout focused and intense.
By incorporating the cable curl and standing overhead tricep extension superset into your routine, you’ll be able to target the upper arms with laser-like precision, driving muscle growth and strength development in a time-efficient manner. This combination is a must-have for any athlete or fitness enthusiast looking to maximize their workout efficiency and achieve their desired arm development goals.
Unlocking the Benefits of the Dumbbell Reverse Lunge and Romanian Deadlift Superset
The dumbbell reverse lunge and Romanian deadlift (RDL) superset is a powerful pairing that targets the anterior and posterior chain, providing a comprehensive lower body workout. This combination is not only efficient but also highly effective in developing overall leg strength and muscle mass.
The dumbbell reverse lunge is a fantastic exercise that challenges the quadriceps, glutes, and hamstrings. By taking a step backward, you create a wider base of support, which can be particularly beneficial for individuals with knee or hip issues. This variation of the lunge allows for a more natural and comfortable movement pattern, ensuring proper form and maximizing the training stimulus.
Transitioning seamlessly from the reverse lunge, you’ll then perform the dumbbell Romanian deadlift. This exercise targets the posterior chain, engaging the hamstrings, glutes, and lower back. By keeping the knees slightly bent and the dumbbells close to your body, you can effectively load the posterior chain without compromising the lower back.
One of the key advantages of this superset is the complementary nature of the exercises. The reverse lunge and RDL work synergistically, allowing you to train the anterior and posterior chain in a time-efficient manner. Additionally, the use of dumbbells provides an added benefit, as they allow for unilateral loading and a more balanced development of the lower body musculature.
The efficient setup of this superset is also noteworthy. By simply transitioning from the reverse lunge to the RDL, you can maintain the flow of your workout without the need for significant weight adjustments or equipment changes. This streamlined approach ensures that you can maximize your time in the gym and maintain the intensity throughout the superset.
By incorporating the dumbbell reverse lunge and Romanian deadlift superset into your routine, you’ll be able to target the entire lower body with a single, highly effective pairing. This combination is a must-have for any athlete or fitness enthusiast looking to develop well-rounded leg strength, power, and muscle mass.
Optimizing the Dumbbell Overhead Press and Hip Hugger Superset
The dumbbell overhead press and hip hugger superset is a powerful combination that targets the shoulder musculature, providing a comprehensive upper body workout. This pairing is not only efficient but also highly effective in developing overall shoulder strength and muscle mass.
The dumbbell overhead press is a classic exercise that targets the anterior deltoids, as well as the triceps and upper back muscles. By utilizing dumbbells, you can ensure a more balanced and stable pressing movement, which can be particularly beneficial for individuals with shoulder mobility or stability issues.
Immediately following the overhead press, you’ll transition into the hip hugger exercise. This unique movement focuses on the middle and posterior deltoids, as well as the upper back. By driving the dumbbells back and up towards the hips, you create a targeted contraction in the rear and middle deltoid regions, leading to a well-rounded shoulder development.
One of the key advantages of this superset is the seamless transition between the two exercises. By simply lowering the weights from the overhead press and moving into the hip hugger position, you can maintain the flow of your workout without the need for significant weight adjustments or equipment changes. This streamlined approach ensures that you can maximize your time in the gym and maintain the intensity throughout the superset.
Additionally, the weight selection for this pairing is often complementary. The load used for the overhead press will typically translate well to the hip hugger exercise, allowing you to seamlessly move from one movement to the next without the need for significant weight adjustments. This further enhances the time-saving aspect of this superset, keeping your workout focused and intense.
By incorporating the dumbbell overhead press and hip hugger superset into your routine, you’ll be able to target the entire shoulder complex with a single, highly effective pairing. This combination is a must-have for any athlete or fitness enthusiast looking to develop well-rounded shoulder strength, stability, and muscle mass.
Incline Tricep Extension and Dumbbell Spider Curl
Incline Tricep Extension and Dumbbell Spider Curl
Staying with the arm-focused supersets, we’ll now move on to a combination that targets the triceps and biceps. We’ll start with the incline tricep extension, which allows us to get a deep stretch on the long head of the triceps by performing the movement on an incline bench. Once we’ve fatigued the triceps, we’ll seamlessly transition into the dumbbell spider curl, which is an excellent exercise for targeting the biceps with a focus on the peak contraction.
The incline bench setup for the tricep extension gives us the opportunity to really emphasize the lengthening of the muscle fibers, priming the triceps for the intense contraction that will come in the second half of the superset. As we lower the weight down behind our head, we want to ensure that we maintain control and keep the elbows tucked close to the body, avoiding any excessive swinging or momentum.
Immediately after completing the incline tricep extension, we’ll shift our focus to the biceps with the dumbbell spider curl. By keeping the torso in a slightly forward-leaning position and the elbows tucked close to the body, we can really target the long head of the biceps and maximize the peak contraction at the top of the movement. The slight shoulder flexion also helps to engage the brachialis, contributing to the overall development of the upper arm.
The key to the efficiency of this superset is the ability to seamlessly transition between the two exercises without the need to change the weight. The load used for the incline tricep extension should translate well to the dumbbell spider curl, allowing us to maintain the intensity and avoid any unnecessary time-consuming weight adjustments.
By pairing these two exercises together, we’re able to thoroughly fatigue both the triceps and biceps, setting the stage for optimal growth and development in these key muscle groups. The incline bench setup and the spider curl’s unique body positioning work in synergy to target the arms from multiple angles, ensuring a well-rounded and effective upper body workout.
Maximizing Time and Efficiency
One of the hallmarks of these supersets is the emphasis on time efficiency and space utilization. By carefully selecting exercises that complement each other and can be performed in close proximity, we’re able to minimize the time spent transitioning between movements and maximize the overall intensity and effectiveness of the workout.
In the case of the incline tricep extension and dumbbell spider curl superset, the ability to simply rotate our body and shift our grip from one exercise to the next exemplifies this principle. We’re able to maintain the flow of the workout, keeping the muscles engaged and the heart rate elevated, without the need to move to different areas of the gym or adjust the weight selection.
This level of efficiency not only saves time but also allows us to maintain the intensity and focus throughout the entire workout. By minimizing the downtime between exercises, we can push ourselves harder and achieve greater results in a shorter period.
Targeting the Arm Muscles
The combination of the incline tricep extension and dumbbell spider curl is a powerful one for targeting the arm musculature. By addressing both the triceps and biceps in a single superset, we’re able to create a comprehensive stimulus for the upper arms, promoting balanced development and maximizing the potential for growth.
The incline tricep extension, with its emphasis on the long head of the triceps, helps to build size and strength in this crucial muscle group. The dumbbell spider curl, on the other hand, focuses on the biceps, particularly the long head, and the brachialis, providing a complementary stimulus to the opposing muscle group.
By pairing these two exercises, we’re able to create a synergistic effect, where the fatigue induced in the triceps during the first exercise enhances the challenge and effectiveness of the subsequent biceps exercise. This type of targeted, compound approach to arm training is highly efficient and effective, allowing us to maximize the results of our workout in a time-efficient manner.
Dumbbell Reverse Lunge and Dumbbell RDL
Dumbbell Reverse Lunge and Dumbbell RDL
Whether you train with supersets or not, it’s certainly no excuse to skip leg day. In fact, it’s a good excuse not to skip leg day because we can choose exercises that flow very well together, targeting the anterior and posterior chain.
We’ll start with one of my favorite exercises of all time – the dumbbell reverse lunge. Taking that step backwards feels much more natural and comfortable for the majority of people, particularly those with knee or hip issues. Make sure you’re taking a wide step back to maintain a stable base of support, and never let your balance compromise the results you can achieve with this amazing leg exercise.
From here, we can seamlessly transition into a dumbbell RDL. Allow your knees to soften just a bit as you bend, keeping the dumbbells tight to your body to take any stress off your lower back. The key is to drive yourself up by engaging your glutes, not by lifting with your back or pulling the weights up. Executed properly, this dumbbell-based leg exercise combination can provide the stimulus you need to grow bigger legs without compromise.
Targeting the Shoulders
Now, let’s shift our focus back to the upper body and explore a superset targeting the shoulders. We’ll start with the classic dumbbell overhead press, which I’ve discussed the benefits of many times before. Rather than seeing it as a compromise to the barbell variation, we can follow it up with an equally effective exercise choice that doesn’t require us to waste time changing weights.
Immediately after the overhead press, we’ll perform an exercise I call the “hip hugger.” As you drag the dumbbells up the sides of your body, focus on driving your elbows back into extension behind you and abducting your arms away from your body. This effectively targets the rear delts and middle delts, respectively.
Pre-Exhaust and Compound
For our final shoulder superset, we’ll start with an isolation exercise to pre-exhaust the muscles before moving into a compound movement. We’ll begin with the dumbbell L-raise, which hits both the front and middle delts on alternating reps. The goal here is to create isolated tension on each area of the shoulder.
Without any rest, we’ll then transition into an overhead press. The fatigue induced by the pre-exhaust exercise will make this compound movement feel significantly harder. However, the weight you have in your hands is now likely appropriate for around 10-12 reps, as the muscles can’t count the number of reps they’ve performed.
By carefully selecting these superset pairings, you can maximize the efficiency and effectiveness of your workouts, targeting multiple muscle groups in a time-saving and space-efficient manner.
