Why it's on the list: We named this the top cable move on our list because it focuses on the often underdeveloped long head. That means you'll drop the weight after the fourth set and go as heavy as you can for as many reps as possible (AMRAP). Let's get started. As always, scale as necessary. This means the entire lift will work your backâspecifically, your lats and traps. This multijoint movement is similar to the machine dip, but it requires a partner to place weights across your thighs and position two flat benches the right distance apart. For swinging rows, my form is a little different. Most trainees mess up here by failing to go to full triceps extension and stopping short of fully bending their elbows, so keep full range of motion in mind. It is also extremely easy to get into position for this exercise. Shoot for 3 sets of 8-12 reps. Why it's on the list: This compound exercise makes it especially easy to find a weight that targets your desired goal. In your workout: Do this toward the front half of your workout. [1] While this moveâalso known as a French press or lying triceps extensionâdoesn't necessarily isolate the lateral or long heads more than other exercises, having the arm position perpendicular to your body combines the activity of the two heads to catapult this movement to the top of the list. Avoid injury and keep your form in check Go heavy here! Don't use a handle here; just grab the rubber ball at the end of the cable. Do 3 sets of 8-10 reps. Barnett, C., Kippers, V., & Turner, P. (1995). 7 Goal 1: Overall Triceps Mass Just because you're training arms doesn't mean your approach to building mass—like you do with, chest, legs, back, or shoulders—should change. [3] How can we make this move even better? In your workout: Since this is an isolation exercise, do it toward the end of your workout for 3 sets of 10-12 reps. Once you pass the beginner level, it may be okay to allow your elbows to drift a bit from your sides to allow a greater stretch on the triceps. Join today and unleash the power of BodyFit! They're the best for building solid upper arms. Don't cheat yourself on your final setâgo hard or go home. Alas, the result of either method is lackluster growth. Doing so allows me to pause for a split second at the top of the movement and then release, targeting a different part of the back. Traditional push-ups are usually done with the hands just outside of shoulder width to allow the pecs to do most of the work. Of course you are. You'll start off with wide-grip pull-downs, where you'll want to focus on keeping your back straight and squeezing your lats, then progress to straight-bar pull-downs, where you'll want to keep your arms straight and just squeeze during the entire motion. When I do cable rows, I make sure to really focus on pulling my hands outward and squeezing my shoulder blades back. Think dips won't work for you? Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. Attaching a belt around your waist with plates can increase the resistance so you fail within the target rep range of 8-12 ideal for muscle growth. Shoot for the low end of hypertrophy at 4 sets of 8 reps. Why it's on the list: Once your arms go overhead, the long head becomes the target, so it's always a good idea to include some kind of overhead exercise in your triceps workout. To optimize this cable kick-back for maximum muscle activation, take a bench and incline it up to about 60 degrees. Looking to build a broad back? This is the ideal starting position. In your workout: After warming up with multijoint exercises, you'll be ready for seated extensions toward the second half of your workout. Pull-ups are an essential lat-strengthening, back-building exercise. You'll need to put in some serious work. In your workout: Slot this one in the number two or three position in your routine. You'll likely need to strap yourself in, but this move also makes it easy to do forced reps (with a partner), dropsets, or even rest-pause sets to boost your intensity. This means that board presses really target your triceps! The best intentions can be undone first and foremost by making poor exercise choices. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! In your workout: While there's a pretty high degree of muscle recruitment with dips, it's often best to do them later in your workouts. Make sure you use a heavy yet manageable working weight for the first 4 sets. The goal here is to really load the muscles during the eccentric portion of the lift, so concentrate on a good stretch past a 90-degree angle as you lower the weight. While the back might not be one of the standard go-to "show muscles" or have an international day named after itâahem, chestâa wide, muscular back is essential to a well-rounded physique. This upper-body workout will help you lift your way to larger lats, stronger traps, and a muscular middle back. But by bringing your hands in and tucking your elbows, you'll actually exhibit higher patterns of muscle activity in both the triceps and the pecs.[4]. Make sure you have a spotter to help you get the weight into position and allow for a bit more safety when you're lowering the bar toward your faceâthere's a reason this exercise is called a skullcrusher! You should too. I'm a big fan of prone bench incline rows. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Load up your dip belt and shoot for 3-4 sets of 8-12 reps. 4. Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. [2] If you're not doing this movement already, it's a fairly good single-joint, lateral-head movement as long as you don't let your arms drift from your sides. If sets from your toes are too easy, put your feet up on a bench. I emphasize this by holding the contracted position at the top of the movement. In your workout: A great second or third exercise in place of push-downs, do 3 sets of 8-12 reps. Why it's on the list: We're not big fans of the dumbbell kick-back because there are so many ways to cheat it, and the angle of resistance is less effective than what you can achieve with a resistance band or cable. Powerlifters have been doing the close-grip bench press for ages, and they're known for having some mighty large guns. Facing the weight stack with your chest on the bench, perform the cable kick-back with your upper arm locked parallel to the floor. Don't lean forward, which hits your chest instead of your arms, and keep those elbows tight to your sides. Boeckh-Behrens, WU, Beier, P., & Buskies, W. (2001). BodyFit is your solution to all things fitness. For this last set, do as many reps as you can before holding that 30-second stretch. If you're an experienced lifter, load up with 25s instead of the 45s, and further increase range of motion by allowing a slight protraction of the scapula at the bottom of every rep. Sign In. [1], To really torch the back of your arms, use a close grip, but keep your hands around 8-10 inches apart. You'll start off with wide-grip pull-downs, where you'll want to focus on keeping your back straight and squeezing your lats, then progress to straight-bar pull-downs, where you'll want to keep your arms straight and just squeeze during the entire motion. We're going to wrap up this workout with a triset. Extending the elbows during those heavy barbell presses is an arm workout in itself. In your workout: While there's a pretty high degree of muscle recruitment with dips, it's often best to do them later in your workouts. Quickly read through our step-by-step directions to ensure you're doing each This exercise may feel goofy at first, but once you get the hang of it, you'll learn to relish all the plates clanging as you do it. I then hinge at the hips and lean forward into a 45-degree angle. workout correctly the first time, every time. If you need any more proof why you should add in occasional board presses, look to the top-equipped powerlifters in the field who also do this limited-ROM movement to increase arm strength.