This superset combination will give you an INCREDIBLE pump while hammering your biceps with excellent muscle-building loading.

It's a very simple extended superset...you'll be going back and forth between alternating dumbbell curls and chin-ups until you get to the point where you're only getting one rep of each. This will likely take 3-4 rounds through each exercise, done non-stop.

The dumbbell curls are going to target the biceps as the primary mover of the exercise while the chins-ups target the biceps as a secondary mover. You will be using your lats to push the biceps even harder. Then you're going to go right back to the dumbbell curls with NO rest...then back to chins...then curls...then chins...then curls...then chins.

This gets into some biomechanical jargon, but you'll be using the biceps in an "open kinetic chain" exercise (simply put, where your body is stationary and your hands or feet move, i.e. the dumbbell curl) and a "closed kinetic chain" exercise (where your hands or feet are stationary and your body moves, i.e. the chin-up).

This targets the muscle fibers of the biceps strongly and in two very different ways, activating different sets of motor units in the biceps to ensure maximum muscle stimulation.

By the time you're done, your biceps will be pumped up like balloons.

On a side note, if you're not strong enough to do at least 10-12 chins, I would recommend using a close grip pulldown instead. You'll get a similar effect, though you won't have the "open chain/closed chain" aspect of the superset.

 

Let's get to it...

Use a set of dumbbells you could normally get 6-8 reps with. I'm using a pair of 45 pound dumbbells for this.

You will start by doing a normal set of alternating dumbbell curls in that rep range, staying just short of failure.

Do these right by the chin-up bar (or pulldown station, if you're using close-grip pulldowns instead) so that you can immediately get on the bar and perform chin-ups.

Do as many reps as you can, approaching failure, then drop down and go right back to the curls.

Get as many more reps as you can with the curls, then go back to chins...then curls, then chins, then curls, then chins, etc. until you're only getting one rep of each.

It's not a complicated concept...the basic idea is to hammer your biceps with alternating exercises that target them in two different ways.

I would recommend performing 2-3 sets of this superset, with at least 2 minutes rest in between supersets.

Overall, this is a very simple, very effective way to target even the most stubborn biceps for growth.

Watch the full video of this technique in action here.

Start from the exercise demo here.

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Want More Unique Arm Training Like This?

Check out my book, "The Best Arm Exercises You've Never Heard Of" now!

Nick Nilsson
The "Mad Scientist of Muscle"

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