Posted: June 17, 2025 | Last updated: June 17, 2025 Join renowned fitness trainer Mike Thurston as he guides you through his ultimate arm workout, focusing on building bigger biceps and triceps.

Begin seated or standing with feet shoulder-width apart for stability. Hold a single dumbbell or kettlebell with both hands, gripping the weight’s sides rather than the handle for better control ...

3. Barbell skullcrusher Unlike an overhead tricep extension, skullcrushers are performed lying down on a weight bench. It targets all three heads of the triceps (nice), making it a great all-round ...

How To Perform The Rolling Tricep Extension Lie flat, either on the floor or a bench, pressing your feet into the floor. Press a pair of dumbbells (or a barbell) up above your chest. Keeping your ...

Exercises like push-ups (especially diamond push-ups) and tricep kickbacks are popular for targeting the triceps, but the overhead triceps extension is one exercise you shouldn’t overlook. This ...

RESISTANCE Arms Tricep extension using both hands MUSCLES WORKED: Triceps Alternative names: tricep overhead, dumbbell extensions, seated overhead tricep extension. Sit on a bench, and grasp a ...

A trainer outlines nine of the least effective exercises for your upper arms and nine more productive alternatives.

Triceps Extension Form The form of the body is very important to properly execute a triceps extension. You can do them standing as well as sitting. Stand in a split stance and hold your weighted ...

(optional) Light bicep/tricep superset - 3 sets of 12-15 reps each For a 30 minute workout, skip the optional sections and just do a shoulder press, bicep/tricep superset, and a shoulder superset.

If you train smart and hard, you don't need to spend every day in the gym, though. Build your upper body with chest presses, rows, lateral raises, bicep curls, and tricep extensions.

A 2023 study found that overhead tricep extensions produce greater hypertrophy (size changes) in the triceps than pushdowns. Interestingly, the increase wasn’t just in the long head, but in all ...

Leg Extension, Back squat, leg press, lying leg curl, single leg romanian deadlift with dumb bell. seated leg curl, leg press, stationary lunge and leg extension. #LikeABoss. #6 Triple H ...