Back and Bi’s Super Set

First off what is a super set?

It’s when you have two exercises. Complete one set of reps (ex. 10 curls), then go right into the next exercise (ex. 10 rows) with minimal rest in between sets.

You then repeat it for the amount of sets you prefer, and it’s optional to rest (ex. 2-3 minutes) between the super sets.

This is a really great way to get the most of your workouts!

You are working TWO muscle groups!

Saving time in your sessions!

Increasing your endurance!

The superset I LOVE doing on my Back and Bicep day is..

Incline Curls with Incline Rows

You can notice a huge difference from doing Incline Curling over regular.

With an incline (I prefer 45 degrees) and your arms hanging by your side, you reduce the ability and urge to swing your arms!

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Without realizing it you use other parts of your body to try and compensate for your lifts.

~I admittedly even do it on my off days, but you listen to your body and do lighter weight!~

BECAUSE you always want to get the most out of the movement and target the muscle you want to grow!

If you want to MAXIMIZE each rep - the most Time under Tension (foreshadow post)

You want to to avoid compensating as much as possible.

Luckily, the incline and hanging of your arms limits you from engaging your traps, shoulders, or even hips, to cheat the lift.

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Utilize your already inclined bench and go straight into Incline Rows

This exercise is great to help with posture by strengthening the muscles in between your shoulder blades, hence bringing your shoulders back!

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Rounded shoulders, curved neck, and sore lower back are also common issues with many people being sedentary since Covid.

Therefore, it is important to be doing exercises that will help our supporting muscles grow, to support our lovely spine holding us up all day. That poor thing.

~Posture definitely takes time and more than one exercise to fix but I will dive into that in future blog posts! -I’m still in the process of improving mine, especially since I’ve been injured!~

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I have a tutorial on the incline curl and incline row superset posted below!

Hope you all find the information helpful!

Comment an exercise that you think would be great for a super set💪🏻

Mary