Two-time Figure Olympia champion Erin Stern is sharing yet another effective superset workout with her fans. In a recent YouTube video, Stern shows how to work the upper body with just dumbbells and a bench for a quick but efficient workout that enhances X-frame and V-taper.
“Are you in a time crunch but still really interested in making gains? If so, today’s workout is for you.”
Erin Stern’s climb up the ranks of bodybuilding was swift as she proved herself as a formidable opponent on the professional stage. After earning her pro card in 2008, Stern immediately advanced onto the Olympia stage in 2009 earning a remarkable sixth-place finish in her debut.
Learning from her mistakes, Stern accepted nothing but greatness as she took to bodybuilding’s biggest stage once again in 2010 where she locked in her first Figure Olympia title. Unfortunately, the following year would see her slip, ultimately losing her crown though not for long. In 2011, Stern rebounded and avenged her loss once again establishing herself as the Figure Olympia champion for the second time.
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After finding success in the Figure division, Erin Stern put her skills to the test as she tried her hand at Bikini. Once again, Erin Stern proved to be an adaptable contender as she triumphed at the 2022 Republic of Texas Pro.
In between being an accomplished bodybuilder, Erin Stern has also become an incredible entrepreneur. From writing books to imparting her wisdom to fans through social media, Stern consistently gives back to the fitness community with tips and tricks on nutrition and training that she has found useful throughout her professional career.
Erin Stern Provides Upper Body Superset Workout That Is Time-Friendly
In a recent video on YouTube, Stern offered fans an upper body workout that was not only quick but extremely effective, including the use of supersets, and very little equipment.
“We’ve got a super set upper body workout using only dumbbells and an adjustable bench. So, if you have limited equipment or perhaps you are traveling this is another great option. I love supersets so much because you can double the amount of work that you do in about the same time.”
Erin Stern quickly explains why she enjoys using supersets and how they can be beneficial along with what the actual workout will target.
“So for example if we are doing chest and back superset, while you are training chest the back is recovering and vice versa. But do you know what’s still going? The ole’ ticker, so you are still getting some cardio benefits with supersets. Now just because the workout is faster paced doesn’t mean you can’t make great gains with it. I would recommend going slow with each rep, feeling every single contraction.”
“Now, another thing to think about is exercise selection. These exercises are going to focus a lot on hitting those side delts, upper chest, upper back and this is working on that X-frame. So if you are interested in creating that V taper, the appearance of a smaller waist, you are going to love this one.”
Erin Stern’s Upper Body Superset Workout
- Neutral Grip Shoulder Press/ Neutral Grip Upright Row
- Low-Incline Row/ Low-Incline Pullover
- Alternating Arm Bench Press/ Spider Curls
- Alternating Arm Lateral Raise/ Overhead Tricep Extensions
Neutral Grip Shoulder Press and Neutral Grip Upright Row
Erin Stern begins the workout with a combination of neutral grip shoulder presses and neutral grip upright rows. Stern emphasizes the importance of posture and form to ensure the proper muscles are being targeted effectively, clarifying that it is all in the grip.
“Our first superset is a neutral grip shoulder press followed by a neutral grip upright row. Now for this superset I would recommend using dumbbells that are a little bit lighter on the upright row. For this setup I’ve got the bench the back set to a 90 degree angle”
“As I set up for the shoulder press, making sure that my feet are flat on the floor, and with the neutral grip shoulder press you do want to have the dumbbells in front of you slightly. you want to always make sure your forearm to your elbow is underneath the weight and that your wrist are nice and straight and that you have your hand properly wrapped around that dumbbell” Stern adds.
She specified that the upright row is the same setup as the shoulder press movement.
“You will really feel this because it’s a unique grip.”
“Same setup as the shoulder press [for the Neutral grip upright row],” said Stern.
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“You kind of want to think about dragging the dumbbells along the side of you.”
Low-Incline Row and Low-Incline Pullover
For the next exercise, Stern explains that starting with the non-dominant side is recommended to ensure balanced gains.
“We got this slight angle, which is going to help us pull a bit higher. Just going to focus on hitting the back a bit higher, working on that X-frame. With the low incline row, I recommend starting with your weaker or non-dominant side.”
“Now, we’re going to go right into this low incline pullover. And this exercise variation is excellent for hitting the lats and terry’s in just a little bit different area that you would with the flat bench pullover.”
Alternating Arm Bench Press and Spider Curls
Moving into chest, Erin Stern explains how this also works the core. She also emphasizes the importance of keeping the arm still.
“So we’re going to go ahead and hit chest and biceps here. The alternating arm bench press is excellent for working on core stability as well and you don’t have to go as heavy on this exercise because you’re going to do a lot of stabilizing but of course you’re still going to feel it in your chest.”
“I grabbed a lighter pair of dumbbells for this exercise [spider curls]. One thing you want to make sure of is that your bench is secure so you may want to put a nice 25-pound plate or 45-pound plate at the base of it to keep it from sliding or you can just be careful otherwise you’re going to be sliding across the gym with this one.”
“You want your chest and your stomach to be up against the upper pad of the bench and you’re going to extend your arms downward with your arms facing up. Really think about keeping your upper arm perpendicular to the floor and fixed. So, keep that upper arm as still as possible.”
Alternating Arm Lateral Raise and Overhead Tricep Extensions
For the last set of movements, Erin Stern is targeting the side delts and triceps by keeping constant tension on the muscles.
“We’re going to be hitting the medial or side delts with this one and of course, triceps. Set up with feet flat on the floor, upper body nice and tall. You’re going to extend the dumbbells outward. This is another great isometric exercise. As one arm is working, the other arm is staying put and holding. So, we have a lot of time under tension here.”
We’re going to move to the overhead triceps extension. Now, for this exercise, you want to think about kicking that dumbbell up to your shoulder and then interlocking your hands under the top part of that dumbbell.”
“It is the same grip that you would use for the low incline pullover. This is what we’re using on that overhead triceps extension. You want to wrap your thumbs around the handle of that dumbbell for security and you’re going to go ahead and extend that dumbbell right over head and similar to the pullover in that you want to make sure you’re not spending too much time in this starting position.”
“As you lower that dumbbell back and down, think about keeping your elbows in and think about keeping your upper arm as still as possible so the hinge point here is going to be at the elbow, keeping the elbows in is really going to help to target those triceps.”
This isn’t the first time that Erin Stern has focused on the X-frame. Previously, Stern has shared her guide to achieving a superhero body that focused on the hourglass of the physique. Stern has also provided fans with several workouts that target each part of the body including the core and legs.
Considering that she is a two-time Figure Olympia champion, Erin Stern knows her way around the body and has effectively curated workouts that hit targeted areas in a simple and easy-to-understand way. Erin Stern graciously provides her fans with the knowledge she has picked up throughout her time as a successful bodybuilder.
RELATED: Erin Stern Shares Her Proven Techniques For Mastering Mind-Muscle Connection
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