Tip: The PJR Pullover

This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.

A couple years ago, triceps were one of my weakest points. I constantly tried different exercises and protocols until I found something that worked well for me. No exercise has had as much impact on my triceps as PJR pullovers. I first learned about them from Paul Carter, and have done them every week since. There are two key benefits to this move:

  1. It trains the long head of the triceps harder than any other movement. The stretch you get from it is insane.
  2. It's elbow-friendly. Most exercises for triceps are hard on the elbows. But because you're combining both shoulder and elbow flexion/extension, your joints don't take as much of a beating.

How to Do It

  1. Hold the dumbbell above you like you're about to do a normal pullover.
  2. As you let your shoulders go into 180 degrees of flexion, flex your elbows and lower the dumbbells right behind your head. The triceps will be in a fully stretched position.
  3. As you come up, extend the elbows and bring the dumbbell back above you.

Do these for 2-3 sets of 10-15 reps toward the end of an upper body workout.