10 Moves to Make Your Guns Grow

10 Moves to Make Your Guns Grow

Among the most visually impressive body parts of a physique are the arms. To grow a pair of arms with fullness in the muscle bellies you have to pay special attention to your triceps, given that they account for 66% of your overall upper-arm development. More than that, you need to know how to isolate each area of your triceps properly because the majority of triceps exercises completely neglect the long head, which leaves you with a very narrow and underdeveloped appearance from certain angles.

In relation to biceps development, it’s essential that you know how to isolate and correctly target both heads of the muscle, which many people neglect to do. I’ve highlighted 10 arm exercises that will help develop your arms properly.


Close-grip Cable Pushdown

Stand close to the cable so it is up against your nose, take a close grip on the bar, push your elbows back, and make sure you keep within that plane of motion. Your ability to generate tension in the long head of the triceps will drastically improve and you will quickly notice the inside of your arms feeling the connection.

Narrow-grip Weighted Dip

In terms of being able to load the triceps with a lot of resistance safely and really awaken your high-threshold motor units, there aren’t many exercises that can compete with narrow-grip weighted dips. To really isolate your triceps, it’s very important that you use a narrow grip; otherwise, most of the stress and load will go into your chest region.

1.5-rep Overhead Cable Extension

This variation will really dramatically increase the amount of tension you experience within your triceps. It will also help activate your long head because of the 1.5-rep tempo.

As you complete a rep, go back to the starting position and then do one half-rep (extending halfway out) before returning back to the starting position, then go again. This loads the triceps at the very point where they’re working the hardest during the rep, which forces more stress in an isolated area.

Incline EZ-bar Skull Crusher

Skull crushers on a low-incline bench increase the tension on the long head. The key is to prevent your elbows from flaring outward, which you will instinctively try to do as the exercise becomes more challenging. Keep your elbows tucked in. Try implementing a one-second pause at the bottom of each rep before extending your triceps.

Reverse-grip Cable Pushdown

This exercise is a great way to finish your triceps off without using too much weight. Stand slightly farther back and lean forward. This will create an angle where you can really squeeze your triceps hard as you extend outward, thus generating more tension.

This exercise may not benefit those who have very limited rotation of the wrists, but the majority of people should have sufficient movement at the wrist joint to experience the benefits of reverse-grip cable pushdowns.


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