A unilateral triceps exercise using a cable behind you, extending one arm overhead for long head emphasis. The overhead position stretches the long head of the triceps, the biggest of the three, and the cable keeps tension on it through the whole range in a way free weights cannot. Working one arm at a time […]
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17
Aug
Aug
An isolation exercise targeting the triceps, particularly the long head, by extending a dumbbell overhead with one arm. The overhead position puts the long head under a stretch it never gets from pushdowns, and single-arm work lets you spot and fix a weaker side directly. It needs nothing but one dumbbell, which makes it the […]
17
Aug
Aug
A unilateral back exercise that addresses muscle imbalances by rowing one arm at a time on a seated cable station. The cable keeps tension through the full stretch and full squeeze on each side independently, so the stronger arm cannot quietly carry the weaker one. The single handle also allows a longer pull and more […]
17
Aug
Aug
A triceps isolation exercise using a V-bar attachment for a neutral grip that targets the lateral and medial triceps heads. The rigid bar lets you push more weight than a rope, while the angled grip keeps the wrists comfortable doing it. It is the strength-leaning member of the pushdown family, best placed early in an […]
17
Aug
Aug
A bicep curl with a wider-than-shoulder grip to emphasize the short, inner head of the biceps. The wide hand position biases the head that builds the inner sweep of the arm, complementing the close-grip curl’s long head focus. Rotating between the two grip widths across training blocks covers the whole muscle with one bar.