One of my favorite supersets for biceps and triceps is a curl followed immediately by an overhead triceps extension. Simply perform a one-arm dumbbell curl and, without rest, move right into the extension.

Control the weight on these. Lower slowly to get more time under tension and create more muscle damage – two keys to muscle growth.

Related:  The Very Best Way to Build Triceps

Related:  The 10 Best Biceps Training Tips