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…
Reverse Tricep Pushdowns are a cable isolation exercise targeting the triceps, performed with an underhand (supinated) grip to emphasize the medial head of the triceps while reducing shoulder involvement. This variation enhances arm definition and helps improve pressing lockout strength. Primary Muscles Worked: Triceps Brachii (focus on medial head)Secondary Muscles Worked: Forearms (Grip and Wrist…
Tricep Pushdowns are a cable-based isolation exercise that effectively targets the triceps while minimizing shoulder involvement. Using a cable machine with a rope, straight bar, or angled bar, this exercise helps build tricep strength and definition, supporting your pressing movements and arm development. Primary Muscles Worked: Triceps BrachiiSecondary Muscles Worked: Forearms (Grip Stabilization)Equipment Needed: Cable…
The Wrist Curl is a focused forearm exercise that strengthens the wrist flexors, the muscles responsible for bending your wrist and gripping objects. It’s one of the best ways to build grip strength, forearm endurance, and balanced arm development. This exercise is typically performed seated with a barbell or dumbbells, allowing the wrists to move…