Killer Bicep + Tricep Superset: Two Moves to Build Stronger Arms

You don’t need a complicated workout or a dozen different exercises to build stronger arms.

Sometimes, two well-chosen moves are all you need.

One of my favourite combinations is hammer curls + skull crushers — a simple bicep and tricep superset you can do with nothing more than a pair of dumbbells.

Why This Superset Works

Your biceps and triceps perform opposing actions at the elbow, making them a great pairing to train back-to-back.

Hammer Curls target the biceps while also working the brachialis and forearms.

Skull Crushers target the triceps, including the long head that contributes significantly to the size of the upper arm.

And because you perform the exercises back-to-back, you can get a lot of work done without spending forever in the gym.

Try It

Grab a pair of dumbbells and complete:

30 x Hammer Curls
↓
30 x Skull Crushers
↓
Rest 60–90 seconds

Repeat for 3-4 rounds.

Choose a weight that makes those last 5-10 reps challenging while still allowing you to maintain good form.

Watch Me Demonstrate It

Fair warning...

The workout? Solid.

The production value? Questionable. 😂

I’m currently building a little workout filming space, so this video involves a green screen, occasionally disappearing hair and an unexpected cat cameo.

But there’s actually a pretty good fitness lesson in there:

You don’t need the perfect setup to get started.

You don’t need a fancy gym, expensive equipment or the perfect program. Grab some dumbbells, learn a few effective movements and focus on getting stronger over time.

Start with these two.

Your arms will know you did. 💪