Tip: PJR Pullover for Triceps
This is the most effective movement for growing the long head of the triceps.
January 11
Tip: Banded Close-Grip Bench Press
Blow up your triceps by doing these out of a rack, from mid to top range, using bands.
January 10
Tip: Independent Handle Pushdown
Rope pulldowns are fine, but try this pushdown variation using two handles for a great pump and a new stimulus. Great for warm-ups.
January 7
Tip: Double Tap Your Biceps
Here's a great way to smash your biceps. And you've probably never tried it.
January 5
Tip: Max Tension Triceps Training
Ramp up your triceps workout with this new drop set variation.
January 2
Tip: How to Fill In Your Biceps Gap
Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact.
December 27
Tip: Triple Down on Biceps Growth
Combine a loaded stretch, slow negatives, and a vicious mechanical drop set to trigger biceps growth multiple ways. Here's how.
December 26
Tip: A New Way to Hammer the Hammer Curl
Use the muscle round technique to light up your brachialis and add size to your arms.
December 23
Tip: The Math Formula for Big Biceps
Once you're past the newbie stage, try this barbell curling strategy to trigger new arm hypertrophy.
December 19
Tip: Agonist Superset: Chin-Up and Curl
Jack up the metabolic and muscular damage, jack up your biceps growth. Try this superset.
Tip: The Best Triceps Isolation Exercise
This exercise, combined with a special training technique, will blow up even the most stubborn triceps. Take a look.
December 16
Tip: Bodyweight Triceps Extension
Finish off your triceps workouts with these. To keep the elbows happy, aim for the top of your head.
November 10
Tip: Double-Down Triceps Training
Use this compound set to totally exhaust your muscle fibers and hit the neglected long head of the triceps.
November 8
Tip: Prone Incline Dumbbell Curl
Keep the tension on your biceps high even at the top end-range with this exercise.
November 7
Tip: The Right Way to Cheat Curl
Yep, there's a right way. And it can force your biceps into a brand new growth phase. Here's how it's done.
November 1
Tip: 6 Unconventional Triceps Builders
It's time to do something besides rope pushdowns for your direct triceps work. Bet you haven't tried all of these.
October 31
Tip: 4 Heavy Partials for Lockout Triceps
Build bigger tri's and boost your lockout strength with these exercises.
October 30
Tip: JM Press Overview
Use this underrated accessory movement to build your triceps. Take a look at how they're done.
October 29
Tip: Floor Press Overview
Build your lockout strength and the size of your triceps with this movement.
October 21
Tip: Pump the Biceps for Growth
Can muscle pumps lead to hypertrophy? You bet they can. Try this for bigger biceps.