4. Isolated Triceps Extension When you work your triceps, you might forget there are three parts to the muscle: the lateral head, the medial head, and the long head.

How to perform the concentration curl Sit on a bench and rest your tricep on your inner thigh. Then curl the dumbbell up and contract your bicep. Lower it down but don’t lockout at the bottom. Repeat ...

Tone your core and slim your waist—all from a chair. These 5 seated moves are beginner-friendly and low-impact.

The seated dumbbell press was a cornerstone of my 500 plus pound bench. Add it to your program and build real, transferable pressing strength. Strength isn’t complicated – just brutally ...

Lie on a flat bench, holding a dumbbell in each hand with arms fully extended above your chest, palms facing each other. Keep your upper arms stationary and elbows tucked in, slowly lower the ...

But it’s not all doom and gloom — Gemini picked compound exercises, making the routine efficient by using a traditional resistance style of training that can help you grow muscle over time. It ...

How does a “skinny girl” benefit from going to a gym? A 26-year-old details her physical and mental transformation journey.

When Ritchson says higher volume, he means very high. Here’s a breakdown of what he did: Bicep curls 4 sets x 20 reps Tricep extensions 4 sets x 20 reps Upright rows 4 sets x 10 reps ...

Leg extensions in yoga are an excellent way to strengthen and tone the leg muscles. While seated in a chair with knees bent and feet flat on the floor, gradually straighten your legs and lift your ...

Thursday – Biceps and triceps: Tricep pushdowns, cable triceps pull-ups, rope pull-downs, bicep curls, hammer curls, barbell curls, and both overhead and lying triceps extensions. Friday – Back: ...

That's 1 rep. 13. Overhead Triceps Extension How to: Stand with feet hip-width, holding one dumbbell laterally with both hands. Lift the weight overhead, extending the arms straight.