The Seesaw Dumbbell Superset Will Help to Build Big Arm Muscle

This upper body workout is designed to be super effective.

ONE OF THE MOST effective methods to pack even more movement into your workout session is to use a superset structure. For those not well-versed in gym jargon, that means you'll perform one exercise, then immediately move into a second one without pausing to rest. After you complete both, you rest, then repeat. It's the type of protocol that allows you to train quickly and efficiently—and it's a favorite technique for trainers like Mat Forzaglia.

Supersets are one of the approaches that Forzaglia uses in his new workouts for the All Out Studio 20-Minute Muscle program, available for Men's Health MVP Premium members. These quick-hitting sessions will help you pack on muscle without wasting your time, giving busy guys go-to routines.

Here, Forzaglia demonstrates one of his top pairings, the Seesaw Superset. The series will challenge your arms, shoulders, and core. "This is a great, effective superset one, to maximize our time under tension, maximize the muscle groups we're loading, but also to get a nice core stimulus, focus on our posture throughout both exercises," he says.

Perform exercise A for the prescribed number of reps, then immediately shift into exercise B. Finish those reps, then rest for a minute before the next round. Perform for 3 to 4 total rounds.

12 to 15 reps

Start by hitting your biceps with this curl variation.

How to Do It:

12 to 15 reps

Shift the weights up to move the focus to your shoulders. You'll also get your triceps involved as you press the dumbbells up.

How to Do It:

Want more movements like this from Forzaglia? Check out his entire 20-Minute Muscle series, available on All Out Studio for Men's Health MVP Premium members.

Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

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