If you want GREAT biceps...and I mean biceps that fill out your T-shirt (guys) or look great in a tank top (ladies), this superset is going to be your best friend.

It's incredibly effective for targeting the biceps with extreme tension and stretch in a combination movement that will get your arms twitching (in a good way).

This technique is what I call an "in-set" superset, where instead of doing one exercise all the way through first, then going to the next one, you will instead alternate reps of two different exercises that may share a common position (this is the easiest way to go).

By alternating reps of two different exercises (which changes the angle of tension on the muscle fibers), you target more overall fibers in the target muscle in one set, leading to greater overall tension and muscle growth.

It's an incredibly powerful technique and one of my favorites!

This variation of the technique is going to throw in an additional challenge...you're going to be alternating a stretch-focused exercise in with the other exercise. In this case, you'll be using an incline dumbbell curl alternated with a seated dumbbell curl.

The incline dumbbell curl exercise really puts a great stretch on the biceps, when done correctly. We're also going to adjust the movement (body position and tempo) to focus on that stretch position, maximizing muscle fiber recruitment when you go back to the seated dumbbell curls.

I've found this to be pretty much right on the money. With targeted stretching, I believe you CAN achieve significantly greater muscle growth.

And that's what THIS exercise is going to target...

First, set up an incline bench and grab a couple of light to moderate weight dumbbells. You DO NOT want to go heavy on this one. Going too heavy will ensure you don't get very many reps, which will decrease the time under tension in the exercise. We want moderate weight and TOTAL control, to maximize the combined effects of the exercises.

Sit about 1/3 to 1/2 the way up on the inclined face of the bench and set your feet on the seat.

The reason for this will be clear when you switch to the incline curl.

Perform TWO reps of the seated dumbbell curl exercise, keeping your palms forward all the way up and down. DO NOT rotate your hands during the exercise - this immediately takes tension off the biceps and we want to make sure and keep it on.

As you come down to the bottom of that second rep, lean back and set your upper back over the top end of the incline bench.

Lie back until you are as far back as you can. This position opens up your rib cage while the dumbbells pull your shoulders back and down, dramatically increasing the stretch on the biceps. If you've never tried incline dumbbell curls with this setup, you're going to be in for a shock with how much better it works!

HOLD that stretch position for at least 3 to 5 seconds, letting the weight pull your biceps into that stretch position.

Now curl the dumbbells up, again keeping your palms forward.

Lower them back down into the stretch position then sit up and back into the seated dumbbell curl position.

Repeat the sequence, doing two reps of seated dumbbell curls alternated with one BIG stretch rep of the incline dumbbell curl.

Aim for at least 3 to 5 reps on the stretch exercise.

Remember, perform these with STRICT form and tight control. There should be NO momentum here at all. If you resort to momentum, lighten the weight or it'll defeat the purpose of the technique.

One thing I will tell you up front...this technique is NOT comfortable. In fact, it's extremely UN-comfortable. That's why it works so well...

When you're done, you will get a MASSIVE pump as blood rushes back into the bicep muscles.

This exercise combination is one of the most effective bicep-builders you can do...you'll get stretch-loading, combined with increase muscle fiber activation, combined with serious muscle tension. Your biceps WILL respond.

I've got the video of this combination exercise posted on my YouTube channel here.

And if you'd like more insane training like this, check out my entire collection of exercise books here!