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Who doesn’t enjoy a good superset? Combining two exercises can help streamline your workout, as long as your routine allows for it. If you're looking to sneak in some extra work after your main session, a superset is a quick and effective way to do so. Let’s explore some ideal pairings to try in your next workout.
Here's a quick rundown: To perform a superset, you start with one exercise, and while those muscles recover, you jump into the second exercise. A short rest can be taken before repeating the pair if needed. Continue this for the desired number of sets. Most of the supersets listed here are great as finishers, offering a bit more volume to wrap up your workout. Try completing three sets of each exercise, aiming for 8-12 reps.
Just to note: I’m only including exercises here that are easy to set up in close proximity, because no one wants to be running between the cable machine and the squat rack. I'm sticking mainly to true supersets, targeting opposing muscle groups (like combining a push with a pull), while also tossing in a few pairings that complement each other even if they don’t follow the classic definition.
Floor Press and Pendlay Rows
Here’s a two-in-one exercise you can perform with a barbell and a bit of open space. A floor press mimics the bench press but without the bench. You can do it in a power rack (as shown in the video, though it’s technically a unique version of a Smith machine) or directly on the floor. Quick tip: Roll the barbell onto your hips, then thrust your hips up to help press the barbell for the first rep. Afterward, complete the remaining reps as usual.
For the second part of this superset, keep that same barbell in place on the floor. Stand, bend over the bar, and perform Pendlay rows or bent-over rows.
Bench Press and Band Pull-Aparts
This combination can work with any pressing movement, like a standing overhead press or dumbbell bench press. Grab a long, thin resistance band and bring it to the bench. Do your normal sets, and while resting between sets, perform a set of around 20 light band pull-aparts.
Supermans and hollow holds target opposing areas of your core: Supermans work the muscles along your back while lying face down, whereas hollow holds engage the front of your core when lying on your back.
A superman is a core exercise that strengthens the muscles along your back, performed by lying on your stomach. A hollow hold, on the other hand, focuses on your abdominal muscles and is done while lying on your back.
In the video above, you can see how to perform a brief hold before transitioning to the other exercise, but you can also do each move for a longer duration or for multiple repetitions (superman, rest, superman, rest...) before switching to its counterpart.
Chinups and dips create a solid push/pull combination. If your gym offers an assisted pullup machine, you'll often find it also has handles for dips. For those who don't need assistance, you can typically fold the knee pad away to perform the exercises freely or with added weight.
Chinups (or pullups) and dips are an excellent exercise pairing for developing strength. If you have access to an assisted pullup machine, you'll notice it frequently includes handles for performing dips. For an unassisted version, you can fold away the knee pad and do both exercises freely or with extra weight.
The Arnold press and curls make a great combo for upper body development. Begin with a set of Arnold presses, where you rotate the dumbbells as you press them overhead. Regular shoulder presses can also be substituted here. Then, finish the set with curls—choose whichever type you prefer.
For this quick dumbbell workout, start by performing Arnold presses, the variation where you rotate the dumbbell overhead. You can also use regular shoulder presses if needed. For the second half, do curls—feel free to select any variation that suits you.
You're likely to be stronger with presses compared to curls, but there's no need to change your dumbbells. Instead, simply perform more reps of the presses than of the curls to balance the effort.
Pushups combined with inverted rows make for a solid calisthenics-based superset. You can perform them on an outdoor railing, a Smith machine, or a squat rack. All you need is a bar set at a convenient height, ideally waist level, though having the ability to adjust the height is even better.
For a calisthenics-style superset, try pushups paired with inverted rows. Use a bar set at waist height, whether on an outdoor railing, a Smith machine, or a squat rack. The bar height should feel comfortable, and if adjustable, that's even better.
Perform inverted rows by pulling your chest towards the bar (similar to a pullup, but with your body positioned horizontally). Follow it up with pushups, either on the ground or, if you need a modification, with your hands placed on the bar.
Kettlebell swings paired with goblet squats.
This superset is exciting because the majority of muscles worked by these two exercises are opposites: Squats target your quads, while kettlebell swings focus more on your hamstrings and back. However, both exercises engage your glutes—your butt—making this combo aptly known as the 'butt blaster.'
When using the same kettlebell for both swings and goblet squats, you'll want to prioritize more swings than squats. A good ratio to follow is 10 swings for every 5 squats.
Cable curls and tricep pushdowns.
If you have access to one of those multifunctional cable machines often found in hotel gyms, it’s a great opportunity to pair up two different cable exercises in a superset. You can also achieve this with a single cable by simply adjusting the pulley between the top and bottom settings for each set.
You can use either the rope attachment for both exercises, or opt for the straight bar for curls and the rope for pushdowns.
Incorporate step-ups alongside a single-leg deadlift for an effective combination of exercises.
Step-ups are a fantastic yet often overlooked quad movement, where you elevate yourself onto a bench or box, engaging stabilizing muscles such as the adductors and glutes, in addition to the quads which take center stage.
To complement the step-ups, target the hamstrings with single-leg deadlifts. You could perform step-ups unweighted and elevated, then incorporate a kettlebell for the deadlifts or hold dumbbells for both movements. If grip becomes challenging, consider using straps for extra support.
Wrist curls and reverse wrist curls are key exercises to strengthen your forearms and improve your grip.
Wrist curls target the forearms and help improve grip strength. They're similar to bicep curls, but instead of bending your elbows, you focus on bending your wrists. The reverse wrist curl works by extending your wrist, as if you're trying to lift the back of your hand towards the sky.
This video demonstrates a grip training routine that includes wrist curls along with a few additional exercises. If you don't have access to a barbell, you can still perform these curls using dumbbells. In that case, you may prefer to sit down and rest your forearm on your knee for stability.
Shoulder tri-set: a powerful workout strategy for maximum deltoid activation.
Let’s break away from the usual approach and try something different: a tri-set involving three distinct exercises to target each of the deltoid's three heads.
Front raises target the front (anterior) part of your deltoid, while lateral raises focus on the middle (lateral) head, and bent-over reverse flyes work the rear (posterior) head, often referred to as 'rear delt flyes.' Grab a light pair of dumbbells and aim for 10 reps of each exercise. Afterward, take a minute to rest and repeat.
