Dumbbell Kickbacks
Dumbbell kickbacks are a great finishing movement for the triceps. Since it’s an isolation movement that is typically performed with little weight, it’s not the best selection to begin your workout with. Dumbbell kickbacks have some unique characteristics that differentiate it from other movements for the triceps.
For example, studies have been conducted that show that the triceps produce their most effective isometric contraction when the arm is bent at a 90 degree angle. Exercises with an external torque pattern that mimic this loading pattern are the close grip press and standing tricep extension exercise.
Dumbbell kickbacks on the other hand have an opposite torque pattern that overloads the muscle at its weakest position in extension. With the overload occurring while the arm is fully extended, all three heads of the triceps are recruited.
Video
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Execution
- Grasp an appropriately weighted dumbbell. If the dumbbell is being held in your right hand, flex your left leg at the knee and rest it atop a flat bench.
- Bend over at the waist and support yourself by placing your left hand atop the bench as well. Proper positioning at this point has your back flat, your left arm extended with hand atop the bench and the upper portion of your right arm should be parallel with the floor.
- Exhale, fully extend your arm and briefly hold the contracted (extended) position. Keep your back flat throughout the motion.
- Inhale and slowly return back to starting position, ensuring that you control the resistance the whole time as opposed to simply dropping your arm.
- Repeat until the desired number of repetitions are completed.
- Switch sides and repeat.
Standing Tricep Extension (Rope)
The standing tricep extension exercise is a convenient and effective way to target the triceps. It’s suitable for both beginners and advanced trainees alike as the different handle-attachments make the movement quite versatile. You can use this movement to start your workout, finish your workout - or both.
When training your triceps, starting with the standing tricep extension exercise is a good idea because it’s so effective at warming up your elbow joint. Once your heavy exercises are completed, performing cable extensions as a finisher is a great way to isolate specific muscles within the triceps. The traditional method - which is described below - focuses on the medial and lateral heads of the triceps.
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Execution
- Stand in an upright position with knees slightly bent. Grasp the bar/rope using a closed grip and position your elbows directly underneath your shoulders. The starting position should have your arms tight to your sides at an angle slightly less than 90 degrees.
- Exhale and extend elbow until your arm is fairly straight. Briefly hold this position and focus on the contraction felt within the triceps.
- Inhale and in a controlled motion, allow your arms to slowly drift back into starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Allowing your elbows to swing out from the sides of your body will allow you to lift more weight which will recruit the long head of the biceps for assistance.
Several handles are available, each recruit different muscles throughout the forearm. Using the rope allows you to twist your hands to a point where your knuckles are facing the ground. This finishing movement allows for a better contraction of the triceps.
Facing away from the cable column and reaching overhead to grab the rope is yet another variation. Details on how to perform the overhead rope extension can be made accessed by clicking the link.
Preacher Curls
Description
Due to the angle, the preacher curl exercise is an excellent way to target the biceps - particularly the lower portion of the muscle. When performing the preacher curl exercise, it’s important to keep your back and neck in an upright position and your elbows on the padding. Doing so will prevent injuries to both the spine and the elbows.
Video
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Execution
- Grasp the easy-curl bar, sit down and ensure that you don’t round your shoulders or allow your head to protrude forward.
- Exhale and while keeping your triceps in contact with the pad, flex your arms, drawing your palms towards your shoulders.
- Inhale and lower weight down in a controlled motion until your arms reach full extension.
- Repeat until the desired number of repetitions are completed.
Variations
Using dumbbells instead of an easy-curl bar when performing the preacher curl exercise allows you to strengthen one arm at a time. The use of dumbbells also allows you to rotate your palm upwards throughout the contraction - which further enhances the recruitment of the biceps.
High Cable Curl
Description
The high cable curl exercise for the biceps are most effective when performed as a finisher. Light weight is typically used and you should focus on feeling the movement and allowing the biceps to get a good stretch. Training the biceps from this elevated angle has also been shown to draw optimal recruitment from the long head of the biceps.
Video
A Video Demonstrating How To Perform The High Cable Curl Exercise Is Coming Soon!
Execution
- Hook a single grip attachment onto the each cable column. Select appropriate weight and slide each column to the top.
- Grasp a cable attachment in each hand with palms facing up. In this position, your arms should be extended and you body should replicate a T position.
- Exhale and flex arms, drawing your hands towards the side of your head. Hold this flexed arm position for 1-2 seconds for an optimal contraction.
- Inhale and at a controlled speed, extend arms back to starting position.
- Repeat until the desired number of repetitions are completed.
EZ Bar Curls
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.