Arm Strengthening Exercises

Triceps Kickback
7th November 2016

The exercise is great for both beginners and experts and allows the Triceps to be targeted slightly different to allow for greater muscle gains.   Dumbbell Triceps Kickback 1.Start by resting one knee onto a bench with the same side arm supporting the upper body, holding the dumbbell in the opposite hand (of the arm […]

EZ-Bar Triceps Extension
7th November 2016

Also known as ‘skull crushers’ this exercise is another great way to strengthen the Triceps – but don’t let the name put you off!   Lying Ez-Bar Triceps Extension 1. Lay flat on a bench with an Ez- Bar above the chest using an overhand grip (palms facing away from the head), and the elbows […]

Triceps Press-Up
7th November 2016

Close Grip Press Up Press -Ups with the arms in close allow for the Triceps to really work through the movement, not allowing the chest muscles to dominate. 1. Start in a plank position, feet and arms shoulder width apart and spine in a neutral position. 2. Lower the body to the floor, by bending […]

Bench Press
7th November 2016

Bench press is primarily a chest exercises but by holding the bar with the hands closer together the Triceps can really be targeted.   Close-Grip Bench Press 1. Start by lying flat on a bench with a barbell above the chest, hands about a fist width apart using an overhand grip. 2.Ensure the head and back stay […]

One-Arm Triceps Extension
7th November 2016

By working unilaterally (one arm at a time) with separate weights, allows you to notice any strength imbalances you may have. 1.Start by laying back on a bench with the knees bent to approximately 90 degrees. Holding a dumbbell in one hand place the arm in front of the body with the palm facing in. […]

Cable Triceps
7th November 2016

Using a cable allows tension on the Triceps throughout each repetition, whilst a rope handle allows the muscle to move through a complete range of motion. Cable Triceps Press-Down 1. Attach a rope attachment to the cable machine, and grasp it in both hands with an overhand grip. Stand upright with the torso slightly leaning forwards and bend […]

Tricep Dip
7th November 2016

With many variations, Tricep dips are a terrific exercise for strengthening the Tricep muscles, but importantly requires correct technique. Bench Tricep Dips 1. Sit on the floor with a bench behind your back, perpendicular to your body with you facing away from it. 2. Place your arms behind you, shoulder width apart and the palms of […]

Chin-Up
7th November 2016

Commonly confused with the pull up, the chin up can still  be one of the hardest body-weight exercises allowing for more bicep and forearm involvement than a true pull up (which is a very back dominant exercise). 1.Hold onto the bar so your palms are facing you, keep them shoulder-width apart. 2.Let your body hang from […]

Seated Bicep Curl
7th November 2016

The seated position means you can really isolate those biceps, rather than relying on other muscles to general momentum. Seated Dumbbell Curl 1.Start sat upright on a flat bench, holding a dumbbell either side of the body, one in each hand. 2. Keep your elbows tucked into your side and curl the dumbbell up towards the shoulder. Ensure […]

Standing Bicep Curl
7th November 2016

A key and simple exercise for building bicep strength and size.   Barbell Bicep Curl 1.Start with your feet hip width apart and hand beside your hip, hold the barbell with the palms facing upwards. 2. Keeping your hand in the same position and elbows tucked into the side of the body, bend the elbows to bring the bar […]

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