Maximal your arm practice

Standing Barbell Curl

You hold the bar with a shoulder-width underhand grip, spaces your feet shoulder-width apart as well, and slightly bends your knees.

Here’s the direction of this exercise:

· The first seven are only the top half of the curl (from half extension to full contraction)

· The second seven are complete curls (from full extension to full contraction)

· The third seven are only the bottom half of the curl (from full extension to half contraction).

Do controlled and nonstop reps. Finish off your set with 4-5 set – 12-15 reps.

One Arm Cable Curl

Here’s the direction of this exercise:

· You grasp a cable handle attached to a low pulley with an underhand grip,

· Then simply curl it straight up - rather than cross-body - until you achieve a peak contraction.

· Moves slowly on the way down, taking advantage of the continuous tension that cables allow.

Do controlled and nonstop reps. Finish off your set with 4-5 set – 12-15 reps.

Triceps Pressdowns

Here’s the direction of this exercise:

· You start with the bar at nipple level, lean into the cable slightly to accentuate the fact that it’s a power movement.

· Then press your arms down until they almost lock out at the bottom.

· You keep continuous tension on the triceps at all times and bring the bar only as high as the starting position.

· If you let the bar come up too high at the top, you release the pressure and let your triceps off the hook.

Do controlled and nonstop reps. Finish off your set with 4-5 set – 12-15 reps.

Cambered Bar Extensions

This pushing-for-power beauty is the second tool used to wedge added mass onto all three heads of each triceps complex.

You can do them seated or lying on a bench with your head down and chin pointing up. It’s harder to do this exercise seated because the angle of resistance places more stress on the muscle

Here’s the direction of this exercise:

· Use a close overhand grip on the bar and press it to lockout at the top.

· Then bending your arms at the elbows.

· Lower the bar in a semicircular arc to a point just behind your head until your forearms are parallel to the ceiling.

Do controlled and nonstop reps. Finish off your set with 4-5 set – 12-15 reps.

One Arm Dumbbell Extensions

Having difficulty adding thickness to the lower part of the triceps? This unilateral blaster is the key to overcoming strength imbalances and bringing every component part of the tris up to speed for the heavy pec-and-delt pushing movements that will make or break your physique.

Here’s the direction of this exercise:

· Bring your right arm overhead to arm’s length.

· Lower the dumbbell behind your head until it touches your neck.

· Keep your upper arm close to your head and still throughout the movement.

· Hold for the contraction, and then raise the dumbbell back up to the top.

Do controlled and nonstop reps. Finish off your set with 4-5 set – 12-15 reps.

Seated Dumbbell Extensions

Here’s the direction of this exercise:

· Let the weights go too low, take the pressure off the triceps.

· End up merely shifting your shoulders backward.

Do controlled and nonstop reps. Finish off your set with 4-5 set – 12-15 reps.

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