There’s nothing more satisfying than walking out of the gym with a great arm pump. Unfortunately, in pursuit of bigger guns, many gym-goers spend their entire time doing arm-centric exercises, ignoring the rest of their bodies in the process. No one likes to be known as the guy who only lifts arms—but you don’t want to be the guy with toothpicks hanging off your torso, either.
That’s what makes this superset perfect for athletes. When done in quick succession, these five exercises give you an awesome arm pump in just a few minutes. The whole thing is done from a seated position with a single barbell, and it’s the perfect way to cap off an intense workout. The best part: it doesn’t just work your biceps—it blasts your entire arm, including your triceps and forearms, two muscle groups that play a big role in pushing and gripping power.
To set your arms ablaze, give this 3-minute pump a try at the end of your next workout. Check out the video player above for a demonstration of each exercise.
3-Minute Arm Pump
Do the exercises in quick succession for 10-12 reps each, then take a short break before completing a second set.
- Straddle a bench and lean forward so that your elbows are flat on the bench and your hands are a few inches apart, palms up.
- The top half of your forearms should hang over the edge of the bench.
- Lower the bar down into your fingertips before rolling it back up into your palms.
Reverse Wrist Curls
- Hold the bar behind you with your palms facing away from you.
- Lower the bar down into your finger tips before rolling it back up into your palms.
- Lie on your back and hold the bar directly above your torso with your arms fully extended.
- Keeping your upper arms stationary, flex at the elbows to lower the bar in a slow, controlled manner to just above your head.
- Drive the bar back to the starting position while continuing to keep your upper arms stationary.
- Lie on your back and hold the bar with a close grip and your arms fully extended.
- Keeping your upper arms stationary, lower the bar in a slow, controlled manner to the top of your chin.
- Drive the bar up until your arms are straight.
- Hold the bar with either a wide or close grip and your arms lowered in front of you.
- Keeping your upper arms stationary, flex at the elbows to bring the bar to the top of your chest.
- Slowly lower the bar back to the starting position.
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