7 Best Supersets You’re NOT Doing

These are the 7 best supersets that you’re not doing. A superset is a type of exercise that involves performing two or more exercises back-to-back with little to no rest in between. Supersets can be a great way to maximize your time in the gym and double the amount of work you do.

The first superset is a straight arm pushdown and a face pull. The straight arm pushdown is a great exercise for targeting the lats specifically, allowing for loaded stretch on the muscle as well. The face pull is perfect for targeting the muscles of the upper back, including the rhomboids and mid-traps. This superset will allow you to hit all major muscles of the back in just one go.

The second superset is a db incline bench press and a chest supported db row. With the incline bench press, you are able to target the upper chest along with the front delts and the triceps. When you finish with your set, immediately flip over and perform the chest supported row holding the same dumbbells. This will allow you to also hit the back and biceps.

Superset number three is an alternating reverse dumbbell lunge followed by a dumbbell Romanian deadlift. With the reverse lunge, staying more upright, you will be hitting the quads. When you reach failure, simply stand up and perform an RDL with the same dumbbells to hit the muscles of the posterior chain, including the hamstrings and glutes.

Looking to hit the biceps and triceps? Grow your arms with superset number four! This one includes cable rope curls to hit the biceps and cable overhead extensions to hit the triceps. Not only will you not have to change the setup of the cables, but you likely won’t have to change the weight either. This makes it an ideal superset for targeting the arms.

The fifth superset in this list is actually one that will help you feel and perform better on the first exercise after completing the second. After you hit your set of squats, simply jump up to the bar and perform a dead arm hang to initiate spinal decompression. It’s not secret that loading a heavy barbell on your back will lead to some spinal compression, so to keep your spine healthy and feeling good, complete this superset next time you squat.

The next superset is another one that will target the chest and back together. First up, you will want to perform the wrap around row to hit the muscles of the mid back. Once you reach failure, flip around and perform a cable crossover. Not only will you be targeting hard to hit muscles in the back, but you will be able to achieve adduction through the crossover, one of the main functions of the pecs.

The seventh and final superset in this list is an incline lying triceps extension and a spider curl. The incline lying triceps extension is great for hitting the long head of the triceps, allowing you to put it on stretch, which we know is great for hypertrophy. Follow this with the spider curl to get peak contraction on the biceps.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).