Arm Exercises

Trick Out Some Killer Triceps

If you really want to fill out your shirtsleeves, you'll need to do more than just barbell curls.

Trick Out Some Killer Triceps


Target: Triceps

Now, let’s add some detail to those arms and provide a great finishing pump to boot. Don’t worry about going heavy during this move; trying to do so could put undue stress on your shoulder joints. Instead, select a weight that you can easily manage as well as hold and squeeze at the top of each rep. For variety, also try the cable kickback.

Start: Grasp a light dumbbell with one hand and place your other hand on a stable surface. Lean forward until your torso is almost parallel to the floor and stagger your feet. Raise your upper arm to parallel to your torso and keep it pressed into your side. Keep your back flat.

Action: Holding your upper arm in place, raise your forearm straight back to full extension. Don’t allow your elbow to drop as you return to the start position.

Triceps Expert Workout

Exercise Sets Reps
Triceps Pressdown 3 20
Weighted Bench Dip 4 8
Smith Machine Close-Grip Bench Press 4 10
Overhead Dumbbell Extension 4 12
Dumbbell Kickback 3 20