triceps exercises

The overhead triceps extension is an excellent exercise to target the triceps brachii, specifically the long head, which is crucial for building arm strength and size. Here’s how you can do it properly:

1. Standing Dumbbell Overhead Triceps Extension

How to do it: Stand with your feet shoulder-width apart and hold a dumbbell with both hands, gripping the inside of one end. Extend your arms fully overhead, keeping your elbows close to your head.

Slowly lower the dumbbell behind your head by bending your elbows, keeping them stationary. Extend your arms back up to the starting position. Repeat for 10-12 reps.

Tips: ✅ Keep your core engaged to avoid arching your lower back. ✅ Move only your forearms; keep your upper arms stable. 2. Seated Overhead Triceps Extension

How to do it: Sit on a bench with back support and hold a dumbbell with both hands. Keep your elbows tucked in and lower the weight behind your head. Extend your arms back up while keeping control.

Benefit: More stability due to back support, allowing better triceps isolation. 3. Overhead Triceps Extension with Barbell or EZ Curl Bar

How to do it:

The rope curl is a bicep exercise that uses a rope attachment on a cable machine. It targets the biceps and forearms, helping build arm strength and size. Here's how to do it:



Attach a rope to the low pulley of a cable machine. Stand straight, holding the rope ends with a neutral grip (palms facing each other).

Keep your elbows close to your sides and your upper arms stationary. Curl the rope towards your shoulders by contracting your biceps.

Squeeze at the top, then slowly lower the rope back to the starting position. Keep the movement controlled to maximize muscle engagement.