A proper warm up sets the pace for a great workout. Aside from preparing the body for the intensity and weight that you’re about to move, warming up helps increase blood flow, allows synovial fluid to lubricate the joints, establishes a mind-muscle connection to maximize the quality of the workout, and helps prevent possible injuries. I’m always looking for great ways to warm up that are both challenging and fun because I believe a good warm up includes both physical and mental stimulation. I tried this one during my last arm workout and loved it so I wanted to share it with the Lean Body Nation.

Superset: Standing Cable Curl & Standing Triceps Pressdown

I like supersets because they save time which helps me tremendously since I have two jobs and a family. The only thing I like better than supersets are supersets that allow me to stay in one position so I don’t have to worry about someone taking a station I’m not using. For those reasons, I picked the standing cable curl and standing triceps pressdown. Another benefit is with cables, you’re in a fixed pattern so it’s safer which I feel should be considered when warming up. You only need one side of a cable station since most of them either have an adjustable pulley or two pulleys (one high and one low). You can use whatever attachment you want but I chose the cambered attachment since it’s easier on my wrists.

I started with biceps but you can start with triceps if you choose. Starting with a weight that I could use for 20 reps, I performed ten reps of the curls and immediately performed ten reps of the pressdowns. As soon as I finished the 10th rep of the pressdowns, it was right back to the curls, only this time I did 9 reps. I then immediately did nine of the pressdowns. I continued this pattern without any rest for eight reps, then seven, six, five, four, three, two, and finally one rep each. After I finished my two singles, I rest for ten seconds and then did two more singles and proceeded to go the other way. Two reps each, then three, and so on until I was back to ten reps per exercise.

Once you do the math, this turns out to be 220 reps total within a span of a few minutes and an awesome warm up for what is sure to be a great arm workout. If you like, you could also use this as a great finisher to your biceps and triceps session. Enjoy!

The 220 Rep Arm Warm Up

  • Standing Cable Curl & Standing Tricep Pressdown Superset
  • 10 reps each followed by 9 reps each, then 8, 7, 6, 5, 4, 3,2, 1 rep per movement without rest.
  • 10 second rest.
  • 1 rep each followed by 2, then 3, 4, 5, 6, 7, 8, 9, and 10 reps per movement without rest.

About the Author

roger rockridgeRoger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.

Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.