Stand with your feet about shoulder-width apart, holding the bar with a pronated (palms down) grip. Squeeze your glutes, core ...

The road to massive bis and tris is less about #armday and more about total-body stimulus and pushing to your limits.

Certified Strength & Conditioning Specialist Reveals the 'Demonized' Exercise That Can Pump Up Your Flat Triceps first ...

E-Z Bar Preacher curls Rep Range: 12 reps, 10 reps, 8 reps, Aim to complete 3sets, climbing to your maximum weight To do this movement you will need a preacher bench and an E-Z bar. Grip the inner ...

Skullovers are the hybrid offspring exercise of a skullcrusher and pullover—expect both your triceps and lats to get a lot of work here. Start like a pullover, moving the dumbbells behind your head, ...

The triceps are a larger muscle group than the biceps and have three heads: the long head, the lateral head, and the medial head. Triceps can simply be worked doing tricep dips using a bench in ...

A chair or a bench may be used in doing tricep dips, which target the triceps. Sit on the edge of the bench with your hands on it and your legs facing forward. Bend your elbows and descend, and ...