Triceps Pushdown
triceps
A cable exercise where you push a bar or rope attachment down to extend your arms fully, isolating the triceps.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
cable machine
Hammer Curl
biceps
brachialis
A variation of the bicep curl where the palms face each other, targeting both the biceps and brachialis.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
Arnold Curl
biceps
forearms
A combination curl where you lift the dumbbells with a standard grip and lower them with a reverse grip, targeting both biceps and forearms.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
Overhead Triceps Extension
triceps
A dumbbell or cable exercise where you extend your arms overhead, focusing on the long head of the triceps.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbell
cable machine