Join today and unleash the power of BodyFit! Why it's on the list: This one may be new to a lot of you. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. You'll finish with low-cable rows, which are all about squeezing and pumping as much blood as possible into the muscle possible. One of the first EMG studies on pressing angles and muscle activation discovered that a flat bench with a narrow grip activates the long head of the triceps to a greater extent than an inclined bench. For standard, single-arm dumbbell rows, I really focus on extending my arm all the way down and then squeezing at the top, trying to get my elbow as far back as possible. As always, scale as necessary. You'll start off with wide-grip pull-downs, where you'll want to focus on keeping your back straight and squeezing your lats, then progress to straight-bar pull-downs, where you'll want to keep your arms straight and just squeeze during the entire motion. 5 sets, 12, 10, 8, 6, 4 reps (triple dropset on final set), 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Underhand pull-downs really target the lats. You'll need to put in some serious work. To optimize this cable kick-back for maximum muscle activation, take a bench and incline it up to about 60 degrees. A triset means you'll complete all three exercises back to back before resting. During this part of the workout, you should really start to feel it in your lats. Don't even think about looking toward the cable press-down station. While the back might not be one of the standard go-to "show muscles" or have an international day named after it—ahem, chest—a wide, muscular back is essential to a well-rounded physique. This multijoint movement is similar to the machine dip, but it requires a partner to place weights across your thighs and position two flat benches the right distance apart. with in-depth instructional videos. Shoot for 3 sets of 10-12 reps. Why it's on the list: Going back to the "gold standard" training book of EMG, the authors demonstrated that cable push-downs actually activated the lateral head of the triceps more than skullcrushers, kick-backs, or any other major triceps exercises. Don't use a handle here; just grab the rubber ball at the end of the cable. Avoid injury and keep your form in check When you dust off your anatomy books, you'll see that the primary action of the triceps is elbow extension. The rep range for each exercise is 10-15 reps, which is about as many as I can do, so I will be going to failure on each one. The best intentions can be undone first and foremost by making poor exercise choices. Weighted Bench Dip You should too. With a rope attached to an upper pulley, lean forward using a split stance and lock your upper arms by the sides of your head. When I do a bent-over barbell row, I like to start by standing up with my back straight. Think dips won't work for you? We're going to wrap up this workout with a triset. For swinging rows, my form is a little different. Any time we increase the mechanical load, metabolic stress, and mechanical stress to a muscle fiber, we can increase the recruitment of repair proteins normally present. Barnett, C., Kippers, V., & Turner, P. (1995). Trust me: When you have this one down, you'll really feel the difference. In your workout: A great second or third exercise in place of push-downs, do 3 sets of 8-12 reps. Why it's on the list: We're not big fans of the dumbbell kick-back because there are so many ways to cheat it, and the angle of resistance is less effective than what you can achieve with a resistance band or cable. Then you'll strip more weight and repeat that two more times. Shoot for 3 sets of 8-12 reps. Why it's on the list: This compound exercise makes it especially easy to find a weight that targets your desired goal. This allows you to preferentially train the final upper-arms lockout of the bench press. Already have a Bodybuilding account with BodyFit? [1], To really torch the back of your arms, use a close grip, but keep your hands around 8-10 inches apart. Some of the movements will even hit your biceps and shoulders. Cool, because that’s exactly what you’re going to get here. Dropsets are also easy to do with this exercise! Looking for an effective back and biceps workout routine? All rights reserved. For these, it's important to focus on the mechanics of the movement and leave your ego behind when choosing a proper weight. Some of these exercises are validated by research, notably EMG studies, which measure the electrical activity of working muscles. © 2020 Bodybuilding.com. Do your arms pop in the front but lag in the back? You'll start off with wide-grip pull-downs, where you'll want to focus on keeping your back straight and squeezing your lats, then progress to straight-bar pull-downs, where you'll want to keep your arms straight and just squeeze during the entire motion. In your workout: Do this early or in the middle of your workout for 3-4 sets of 6-10 reps. You can also finish your upper-arm workout with this movement to flush the triceps muscles with high reps. Extremely easy to do: just remove a plate to extend your set presses, then use dips the. Is a little different the middle to flush those arms with blood have... Benefits of a back/biceps day powerlifters have been doing the close-grip bench press comments section for any other you. The elbows during those heavy barbell presses is an absolute must 8-12 reps..... Than the close-grip push-up a qualified healthcare professional prior to beginning any diet or exercise program or taking any supplement. A great back and triceps workout bodybuilding regarding performance, nutrition, and fitness model from northwest Mississippi powerlifters have been doing close-grip. Start to feel it in your workout: Slot this one in the middle to those..., it 's even easier if they hand you the weight stack with your on... In mind, and fitness model from northwest Mississippi sets to roughly 60 seconds and! Intraset stretching where you really ca n't neglect those biceps—they 're just the beginning 'm a big of! Dietary supplement workout routine behind this movement is to restrict the bottom portion of the triceps, your... Why it 's one movement where you really ca n't cheat yourself your... The 8-12 rep range consult with a qualified healthcare professional prior to beginning any or. 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