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Strength at home

Arm supersets: push-up steps with rows, curls with triceps

The session for our 30-day arm challenge, and a short arm workout on its own. Pick one step in each block, using the challenge's step rules, and do each pair back to back: a push with a pull, then a curl with a triceps move, so one muscle rests while the other works. The challenge's phases set your rounds and reps; the doses here are the full range.

20 minBeginner20 movesA wall · A bench or box · A band · An anchor point · Pull-up bar · A dumbbell · Other / check instructionsForearms · Shoulders · Chest · Triceps · Back · Biceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoSlow bends and turns, no weightEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Shoulder CARs (controlled articular rotations)2 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoWithin the range you can controlEasier: Arm circlesHarder: Sleeper stretch
  3. Scapular push-up (push-up plus)1 set of 8 to 10
    Beginner · Shoulders, Chest, Abs · 3D demoAt the wall or a bench; pause at the topEasier: Dumbbell shoulder-blade punchHarder: Push-up

Pair A: push (pick your step)

Rest None: go straight into your pull

  1. Wall push-up2 to 3 sets of 8 to 15
    Beginner · Chest, Triceps, Shoulders · 3D demoWalk your feet further back as it gets easyHarder: Push-up
  2. Incline push-up2 to 3 sets of 8 to 15
    Beginner · Chest, Triceps, Shoulders · 3D demoHands on a worktop, then a sturdy bench; check it can't slideEasier: Wall push-upHarder: Push-up
  3. Knee push-up2 to 3 sets of 8 to 15
    Beginner · Chest, Triceps, Shoulders · 3D demoPad your knees and keep one line from your knees to your headEasier: Incline push-upHarder: Push-up
  4. Push-up2 to 3 sets of 8 to 15
    Intermediate · Chest, Triceps, Shoulders · 3D demoChest to about a fist's height from the floor, elbows angled back about 45 degreesEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Pair A: pull (pick your step)

Rest 60 to 90 s after each pair

  1. Band row2 to 3 sets of 10 to 15
    Beginner · Back, Biceps, Shoulders · 3D demoAnchor the band at chest height in a closed door, on the hinge side, and check the band and anchor firstHarder: Supported single-arm dumbbell row
  2. Inverted row2 to 3 sets of 6 to 12
    Intermediate · Back, Biceps, Shoulders · 3D demoUnder a secure bar or a sturdy table that can't tip; bent knees make it easier. Test it before you hang your weight from itEasier: Incline ring rowHarder: Bent-over barbell row
  3. Supported single-arm dumbbell row2 to 3 sets of 8 to 12 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoDumbbell track: one hand and knee on a bench or sturdy chairEasier: Incline ring rowHarder: Bent-over barbell row

Pair B: curl (pick one)

Rest None: go straight into your triceps move

  1. Dumbbell biceps curl2 to 3 sets of 10 to 15
    Beginner · Biceps, Forearms · 3D demoDumbbells, 1 to 2 litre water bottles or a loaded backpack. Elbows by your sides; lower for 2 secondsEasier: Seated dumbbell curlHarder: Incline inner biceps curl
  2. Hammer curl2 to 3 sets of 10 to 15
    Beginner · Biceps, Forearms · 3D demoThumbs up; also the swap for a sore front of the elbow. With pain on the thumb side of the wrist, curl palms up insteadEasier: Seated dumbbell curlHarder: Alternating hammer curl

Pair B: triceps (pick one)

Rest 60 s after each pair

  1. Standing overhead dumbbell triceps extension2 to 3 sets of 10 to 15
    Intermediate · Triceps · 3D demoOne weight held in both hands overhead. Leave it out with shoulder pain, or if it brings on tingling in your ring and little fingersEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)
  2. Band overhead triceps extension2 to 3 sets of 12 to 15
    Intermediate · Triceps · 3D demoA band under your back foot; the same cautions as the overhead extensionEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)
  3. Dumbbell triceps kickback2 to 3 sets of 12 to 15
    Beginner · Triceps · 3D demoThe swap with shoulder pain: keep your upper arm stillHarder: Dumbbell skull crusher (lying triceps extension)
  4. Close-grip incline push-up2 to 3 sets of 6 to 12
    Beginner · Chest, Triceps, Shoulders · 3D demoNo weights: hands close together on a worktop or benchEasier: Wall push-upHarder: Push-up
  5. Close-grip push-up (close triceps position)2 to 3 sets of 6 to 12
    Intermediate · Triceps, Chest, Shoulders · 3D demoOnce you can do 10 standard push-ups (the move's prerequisite); hands under your chestEasier: Push-upHarder: Archer push-up
  6. Bent-knee bench dip2 to 3 sets of 8 to 12
    Beginner · Triceps, Chest, Shoulders · 3D demoOn a sturdy chair or bench. Lower only to a right angle at the elbow, and only as far as the front of your shoulder is comfortable. Skip it with shoulder painHarder: Parallel bar dip

Cool-down (optional)

  1. Overhead triceps stretch20 to 30 s each side
    Beginner · Triceps, Back · 3D demoSkip it with shoulder painHarder: Overhead lat stretch at a bench (elbows on the bench)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Tips

  • The challenge sets each week's dose: in week 1, 2 rounds of each pair, stopping every set with 3 or 4 reps to spare; from week 2, 3 rounds, stopping 1 to 3 reps short, and the last round of curls and triceps moves can end 0 to 2 short.
  • Train at the hardest push-up step you can do 8 times with good form. When every set of a move reaches the top of its range, lower for 3 seconds for a session, then move up a step or to the next dumbbell.
  • Breathe out on the effort rather than holding your breath.
  • Elbows: keep discomfort to about 3 to 4 out of 10, settled within an hour and no worse the next morning; otherwise go lighter and see our elbow pain guides. Sore wrists: push up on fists, push-up handles or dumbbells, or on a bench.
  • A sudden pop at the front of the elbow with a bulge in your upper arm needs an urgent treatment centre or A&E the same day. Dark urine, or very painful, swollen or weak arms after a session, needs medical help the same day.
  • With heart failure, ask your heart team first: the British Heart Foundation advises avoiding press-ups. After heart surgery through the breastbone, follow your team's advice before working your arms.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

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Questions people ask

How long does the arm supersets: push-up steps with rows, curls with triceps take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box, A band, An anchor point, Pull-up bar, A dumbbell, Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 14 of its 20 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.