Brandon curry triceps rope pushdowns

If you’re looking to take you’re triceps to the next level, then follow along with the training tips and routine of IFBB Pro Brandon Curry!  

 TRI TIP #1 


“The bulk of my triceps workout is a variety of extension movements. Every now and then, I throw in close-grip bench presses — whether it’s with a barbell or on a Smith machine — or possibly triceps dips on a dip machine, but for the most part, it’s extensions for me.”



“Normally, I start my routine with pushdowns. They’re a good starting movement, because they’re easy on the elbows. You can’t be too careful when it comes to your elbows. I have a lot of years ahead of me in this business, so I want to make sure my elbows hold out all the way through and beyond.”

“I alternate between using a V-bar and a straight bar, depending mostly on how I feel. If I’m using a straight bar, I might thrown in a couple of sets with an underhand grip. I always like mixing things up. Variety is an important part of my training, so pushdowns are great for the options they give me.”

 TRI TIP #2 


“I tend to train my arms pretty quickly. I don’t rest much between sets — maybe 30-60 seconds. This is because biceps and triceps are smaller muscle groups that don’t tax the heart a lot. So there’s really no reason to rest, other than to regain enough strength to perform the next set. A minute is more than enough time to accomplish that.”

Brandon curry triceps skull crushers



“For lying triceps extensions, I use either a barbell or dumbbells. Dumbbells provide me the opportunity to get an extra stretch at the bottom of the movement and you have a little more freedom to vary your elbow position.”

“With a barbell, you can be more exact in your movements, either lowering the bar to your chin, to your eyes, to your forehead or even behind your head.”

“I used to go pretty heavy on these — 80s with dumbbells and up to 225 with a barbell. Now, I’ll stick with 60s on dumbbells and maybe go up to 185 with a barbell.”


Brandon curry overhead triceps extensions

 TRI TIP #3 


“For my third exercise, I go for the stretch. That means either one-arm overhead dumbbell extensions or two-arm extensions with a cable. I don’t like doing two-arm extensions with a dumbbell, because I feel stress on the tendons of my elbows and I always seem to hit myself in the back of the head with the dumbbell!”

“If I’m fresh, I’ll use a dumbbell because it requires more strength to help stabilize the arm. If I’m feeling fatigued, I’ll stick with a cable. With a cable, you don’t have to expend as much energy keeping your arm rigid and you feel more tension throughout the movement.”

Brandon curry triceps kickback dumbbell



“My last exercise is usually dumbbell kickbacks, which I do either individually or with both arms at the same time. If I’m still feeling pretty strong by this point, I’ll do them one arm at a time. It takes longer, obviously, and I can use a heavier weight. I like using both arms simultaneously, though, because it is a finishing movement and I don’t need to go so heavy. You can really feel the burn with these at the top of the movement. I like to hold it there for a half second and squeeze the triceps. It’s a great way to finish off triceps.”

 TRI TIP #4 


“In the past, I hit triceps after chest or back, but lately I’ve been training them with biceps on a separate day reserved just for arms. Pumping bis and tris together stretches the fascia, which, I believe, contributes to greater growth. If triceps are lagging, hit them before biceps so that you can blast them with intensity while your energy levels are high.”



“I flex my triceps throughout the entire routine, trying to force more blood into the muscle. Triceps is a muscle group you can really squeeze and contract, so I even flex between each set. It’s a good way to etch in details and really make your tris stand out from the rest of your arm.” 


  • Pushdowns | SETS: 4 | REPS: 15*
  • Barbell Lying Triceps Extensions | SETS: 4 | REPS: 15
    • or Dumbbell Lying Triceps Extentions  | SETS: 4 | REPS: 15
  • One-Arm Overhead Extensions | SETS: 4 | REPS: 15
    • or Two-Arm Cable Overhead Extensions  | SETS: 4 | REPS: 15
  • Kickbacks | SETS: 4 | REPS: 15

*Curry aims for 15 reps every set. He sometimes gets fewer than that, but never less than 10.