Zottman Curls combine a standard biceps curl with a reverse curl lowering phase, targeting both the biceps and forearms in one movement. The concentric phase uses a traditional supinated grip for biceps strength, while the eccentric phase uses a pronated grip to challenge the brachioradialis and wrist extensors. Primary Muscles Worked: Biceps Brachii, BrachialisSecondary Muscles…
Med Ball Pushups are an excellent version of Close Grip Pushups that really emphasize the triceps. It’s a great exercise by itself or as part of a medicine ball circuit. In this guide, I’m going to teach you how to do Medicine Ball Pushups including important coaching points, what muscles it works and a few…
The Close Grip Bench Press is a barbell pressing variation that emphasizes the triceps while still targeting the chest and shoulders. By narrowing your grip compared to the standard bench press, you increase tricep involvement and improve lockout strength, making it a staple accessory for pressing power and arm development. Primary Muscles Worked: TricepsSecondary Muscles…
Weighted Dips are a powerful upper-body pressing exercise that build serious strength and muscle in the chest, triceps, and shoulders. Performed on parallel bars with added weight (using a dip belt, dumbbell, or vest), they’re a progression from bodyweight dips and a great choice for developing pressing power and arm size. Primary Muscles Worked: Triceps,…
Bench Dips are a bodyweight tricep exercise performed with your hands behind you on a bench or elevated surface. By lowering and pressing your body with bent elbows, you target the triceps while also working the shoulders and chest. They’re a simple and effective option for building arm strength with minimal equipment. Primary Muscles Worked:…
The Ring Dip is an advanced bodyweight pressing exercise that builds strength and stability in the chest, shoulders, and triceps. Performed on gymnastic rings, it challenges your core and shoulder stabilizers far more than standard dips, developing total upper-body control and pressing power. It’s a key movement for gymnasts, CrossFit athletes, and anyone looking to…
The Seated Dumbbell Tricep Extension is an overhead triceps exercise that builds strength and size in the back of the arms. By pressing a dumbbell overhead and lowering it behind the head, you put the triceps under a deep stretch, making this one of the most effective isolation moves for arm development. Primary Muscles Worked:…
Single Arm Dumbbell Triceps Extensions is a great triceps exercise that isolates the triceps, is easy for beginners to pick up, and requires minimal equipment. In this guide, I’ll teach you how to do Single Arm Dumbbell Triceps Extensions including important coaching points and alternatives. How To Do Single-Arm DB Triceps Extensions Equipment Needed Dumbbells…
Buddy Curls are an excellent Barbell Curl variation to add some variety to workout and absolutely smoke your biceps in the process. You will need a partner for this exercise, ideally one with similar strength. In this guide, I’m going to teach you how to do Buddy Curls including important coaching points and some alternatives….
The Single-Arm Reverse Tricep Pushdown is an isolation exercise that targets the triceps (especially the lateral and medial heads) using a reverse (underhand) grip for a different angle of activation. Performing it one arm at a time helps improve balance and mind–muscle connection while allowing for a smoother, more controlled range of motion. Primary Muscles…