Target the long, medial and lateral triceps heads with these movements. Programming your workout routine is certainly no easy task, but it doesn't have to be difficult either.


Increase Your Tricep Strength With Effective Isolation Exercises for Maximum Muscle Activation

Supercharge your muscles! Get strong triceps with these proven Isolation Exercises for Maximum Muscle Activation and a powerful, sculpted physique.

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Bent Over Dumbbell Kickback

Exercise Description Main Target Muscles Triceps Secondary Target Muscles None Force Type Push Workout Type Strength Training Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated Isolated Targeted Muscles: Triceps Description The Tricep Kickback is a popular isolation exercise that targets the triceps muscles, located at the back of the upper arm. This exercise can be performed using a dumbbell and can be done either standing or with the support of a flat bench. Tricep Kickbacks are a versatile and effective addition to any upper body or arm-focused workout routine. Step-By-Step Instructions Select a dumbbell of appropriate weight, considering your strength and fitness level. It's always best to start with a lighter weight to perfect your form before progressing. Stand with your feet shoulder-width apart, holding the dumbbell in one hand. Slightly bend your knees and hinge forward at the hips, keeping your back straight and nearly parallel to the floor. Position your upper arm close to your body and parallel to the ground, with your elbow bent at a 90-degree angle. This is your starting position. Optional: To perform this exercise using a flat bench, place one knee and the same-side hand on the bench for support, with your other foot flat on the ground. Follow the same upper body positioning as described above. Exhale as you extend your arm backward, straightening your elbow and keeping your upper arm stationary. Focus on contracting your triceps during this movement. Pause for a moment at the top of the movement, with your arm fully extended and your triceps engaged. Inhale as you slowly return to the starting position, bending your elbow back to a 90-degree angle. Repeat for the desired number of repetitions on one side before switching to the other arm. Tips and Safety Precautions Warm up your upper body and triceps with dynamic stretching or light exercises before attempting Tricep Kickbacks. Keep your back straight and your core engaged throughout the exercise to maintain stability and protect your lower back. Focus on slow, controlled movements, and avoid using momentum to lift the weight. Ensure your upper arm remains stationary and close to your body, moving only your forearm during the exercise. Start with a lighter weight to perfect your form before progressing to heavier loads. Avoid locking your elbow at the top of the movement to maintain tension in the triceps and prevent strain on the joint.

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Seated Overhead Dumbbell Extension

Exercise Description Target Muscle Group Triceps Secondary Muscles None Exercise Type Strength Equipment Required Dumbbell Experience Level Beginner Compound/Isolated Isolated Force Type Push (Bilateral) Targeted Muscle: Triceps Seated Overhead Dumbbell Extension Overview A two-arm seated overhead dumbbell extension is the version of the dumbbell tricep extension workout that targets the triceps specifically. Exercises that target the long head of the triceps are efficient when done overhead. You'll look to have a bigger tricep overall if your long head is bigger and denser. Triceps isolation exercises like this are beneficial for individuals aiming for looks. They can also benefit people who want to strengthen their pressing muscles in general. How to Do It? Place an adjustable bench at a 90-degree angle and choose the desired weight from the rack. Position yourself by sitting up straight and raising the dumbbell to the top of your shoulder. Inhale deeply, wrap your hands around the weight, and then raise it overhead. Lock your elbows and carefully lower the dumbbell behind your head while maintaining an overlapping grasp. Drive the dumbbell back to the beginning position by extending the elbows and flexing the triceps once your forearms reach parallel or below. Repeat for the desired number of reps. Tips for Seated Overhead Dumbbell Extension Maintain tension in your glutes and abs to keep your ribcage down and avoid overextending your lumbar spine. Tension and the mind-muscle connection can be improved by performing the exercise with a slow eccentric (lowering component). Keep a relatively neutral head position; avoid allowing the neck to thrust forward as this could put too much pressure on the cervical spine.

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