Triceps Roll Out
Description
Once your triceps are fatigued and your workout is coming to an end, that’s when you perform this movement. This exercise is a great way to train the triceps with minimal equipment, which makes this perfect for home based training programs. Unlike a lot of other movements for the triceps, this particular exercise requires a great deal of stabilization to properly execute. In order to stabilize, additional muscles are recruited - particularly throughout the core region. On the downside, the stabilization requirements make performing this exercise somewhat difficult for beginner trainees to execute.
Execution
- From a kneeling position, place your palms atop an exercise ball. Your arms should be extended and your knees are to be positioned behind your hips.
- Tighten up your abdominal region to protect your lower back.
- Inhale and at a controlled speed, flex arms and gradually move your forearms onto the ball. The ball will be rolling away from you as the movement progresses.
- Exhale and fully extend arms.
- Repeat until the desired number of repetitions are completed.
Variations
Moving into a position that has your knees off the floor will increase the difficulty and make stabilizing the movement more difficult.
To further increase the level of difficulty, place your legs atop a bench.
Triceps Extension (No Equipment)
Description
For whatever reason, if you’re unable to make it to the gym, this is ine of the best home arm exercises to target the triceps. No equipment is required, yet it still delivers an excellent workout. Simply locate a sturdy railing-type apparatus wherever you may be, and you’re ready to begin.
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Execution
- Place hands atop the railing using a grip that has your palms facing down. Your arms should be shoulder width apart and ideally, you’ll want to select a railing that aligns with your midsection.
- Slide feet back slightly, flex forward at the hips and contract the core to maintain spinal alignment.
- Inhale and allow arms to bend until the back of your hands come in gentle contact with your forehead. Do not allow the elbows to drift out to the sides. They should be kept in alignment with the shoulders.
- Exhale and extend arms back up to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
By placing the feet further back will increase the difficulty of the exercise.
Incline Bench Hanging Curls
Description
One of the main detriments to the effectiveness of bicep training is the tendency people have to swing the body and use momentum to assist during movement execution. The incline bench hanging curl was designed with this in mind and forces you to perform each repetition with strict and proper form.
Execution
- Select an appropriately weighted barbell and place it behind the incline bench you intend to work with.
- Position the incline bench to a 35-45 degree angle.
- Lie in a reverse position against the bench with the stomach against the padding.
- Extend arms and have your training partner pass you the barbell.
- Exhale and flex at the elbows to draw the weight up towards your chin. Briefly hold this position.
- Inhale and extend at the elbows to lower the barbell back down to starting position.
- Repeat until the desired number of repetitions are completed.
Overhead Dumbbell Extension
Description
The overhead dumbbell extension exercise is great for the overall development of the triceps. Since the dumbbell is positioned above the head at certain points throughout the execution, it is recommend that you use a spotter - especially when heavy weights are being used. As always, safety comes first.
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Execution
- The set up phase for this exercise can be a little tricky. The starting position has you sitting on an upright bench with an appropriately weighted dumbbell supported on your thigh.
- With both hands on the dumbbell handle, kick leg upwards and transfer dumbbell from your leg to a position that has you supporting the dumbbell overhead with your palms facing upwards.
- Inhale, bend your elbow and lower the dumbbell down to an angle slightly beyond 90 degrees. Note: The upper portion of your arm should remain motionless and your elbows should be facing upwards towards the ceiling.
- Exhale, fully extend your elbows and drive the weight back up overhead (starting position). Hold this extended position briefly.
- Repeat until the desired number of repetitions are completed.
Variations
This movement can also be performed by using a rope attached to a cable column. This variation is typically performed while standing and therefore, additional muscles are recruited to help stabilize.
The overhead dumbbell extension can also be performed by using one arm at a time. A much lighter weight should be used. This is a great finishing exercise.
EZ Bar Curls
Description
EZ bar curls are a great exercise to build up the biceps providing that the movement is executed with strict form. Avoid arching the lower back and throwing the shoulders forward in an effort to create momentum for assistance. Curl bar exercises - in most cases - place less stress on the wrists than the barbell version, which in the case of bicep curls, makes it a much better choice.
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Execution
- Select the appropriate grip. As you’ll see below, your grip width will vary depending on which area of the biceps you wish to target. You’ll most likely want to select a grip width that has your palms just outside your hips while your arms are extended
- While holding the bar, spread the chest, bend the knees slightly and position your feet shoulder-width apart.
- Exhale and flex the arms until your hands come within 5 inches of your shoulder
- Inhale and lower the bar back down to starting position in a controlled fashion.
- Repeat until the desired number of repetitions are completed.
Variations
You can alter muscle recruitment adjusting your hand position. By taking a narrow grip, you can specifically target the outer head of the biceps.
By using a wider than shoulder-width grip, you can specifically target the inner head of the biceps.