Reverse Grip Triceps Pushdown
Start by setting a bar attachment (straight or e-z) on a high pulley machine. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and […]
Read MoreCable reverse-grip triceps push-down
Start by setting a bar attachment (straight or e-z) on a high pulley machine. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and […]
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Cable one-arm reverse-grip triceps push-down
Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Stand under a high cable pulley. Grasp the stirrup using a reverse (underhand) grip. Tuck your elbow into your side. Execution Keeping your elbow fixed against your side, exhale as you extend your elbow and push the stirrup downward until your […]
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Seated bent-over two-arm dumbbell kickback
Exercise details Target muscle: Triceps Brachii Synergists: None Stabilizers (not highlighted): Posterior Deltoid, Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Extensor Carpi Ulnaris, Flexor Carpi Ulnaris Mechanics: Isolation Force: Push Starting position Holding a pair of dumbbells using a neutral or hammer grip (palms facing your body), sit on a bench. Keeping your upper arms […]
Read MoreLying one-arm dumbbell triceps extension
Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Holding a dumbbell in one hand, lie supine (on your back) on a flat bench. Raise the dumbbell vertically above your body and hold it using a neutral grip (palm facing the other side). Place your free hand just under the […]
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Seated dumbbell overhead triceps extension
Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Holding a dumbbell, sit on a flat bench or chair and rest the dumbbell on its side on one knee. Grasp the base of the bar of the dumbbell with both hands, one hand over the other. Kick the dumbbell up […]
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Triceps dip
Exercise details Target muscle: Triceps Brachii Synergists: Anterior Deltoid, Pectoralis Major, Latissimus Dorsi, Pectoralis Minor, Rhomboids, Levator Scapulae Mechanics: Compound Force: Push Starting position Mount the should-width dip bars and straighten your arms so that your legs are suspended off the ground. Execution Keeping your elbows tucked in and your body upright, slowly lower your body […]
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Bent-knee bench dip
Exercise details Target muscle: Triceps Brachii Synergists: Anterior Deltoid, Upper and Lower Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Latissimus Dorsi Dynamic stabilizer (not highlighted): Biceps Brachii Mechanics: Compound Force: Push Starting position Sit on the side of a bench and place your hands on the edge of the bench, by your hips. Move your […]
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Triceps rope push-down
Exercise details Target muscle: Triceps Brachii Synergists: None Mechanics: Isolation Force: Push Starting position Stand under the cable pulley and grasp each end of the rope attachment with a neutral grip (palms facing each other). Pull your elbows down to your sides and lean forward a little at the hips, keeping your back straight. Execution […]
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