Exercise Video Demo:  Whether your goal is to build bigger biceps or just  get a quick pump in at the gym before you head out for the night, here’s a great Biceps Superset you can do.  All you need is a pair of dumbbells and the cable machine for a quick Biceps Blast Workout!

You’ll be doing a Supinated Row using the cable machine and Zottman dumbbell curls.  You’ll want to grab a pair of dumbbells and have them ready for your at the cable machine so that you can move into the next exercise without rest.

Exercise 1:  Supinated Row Using Cable Machine

1.  Set the cable pulley at about waist level and attach the easy curl bar or straight bar.

2.  Grab the bar with a supinated grip (palms facing upwards) and take a few steps back to initiate the resistance.

3.  Assume a squat like position sinking into your hips for stability.

4.  Inhale and pull the cable to your chest with your elbows tight to your sides.

Complete 8-10 Reps

Exercise 2:  Zottman Dumbbell Curls

1.  Grab the dumbbells with a neutral position (palms facing in.)

2.  Raise the dumbbells in an arc like motion in front of your body to a full external rotation.

3.  Return to starting position.

Complete 8-10 Reps

Biceps Blast Workout Tips

–  When doing the Supinated Row you want to use a weight that is challenging enough but not too heavy that you can’t maintain the “squat” position.  Imagine you’re sitting on a preachers bench doing curls.  Your upper body should remain stationary.

–  For the Zottman Curls it’s important to begin with your arms slightly away from your body to allow room for the full rotation.  Keep your upper arm stationary and focus on moving only your forearms.

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