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Last Updated on January 7, 2021
How to Do It: “Grab a dumbbell that you can usually row for about 15 reps,” he says. “Assume the same position as a standard one-arm dumbbell row. Instead of pulling straight back, as you do when rowing, you will perform a hammer curl as you pull the dumbbell to the top, near your pecs. Pause and squeeze your biceps and then lower slowly until your arm is fully extended. Due to your position and the support from your back muscles, you are able to put more stress on the biceps due to the increased weight being use. Your upper-back will be fried as a byproduct.”
3- Dips
Target: Triceps
One of the most beneficial yet underused exercises for building bulging triceps is the dip. Because it calls your delts and pecs into play to complete each rep, you are able to more effectively overload the triceps. And if you get to the point where you can add resistance, then you’re in for some serious size. But if you have the opportunity to use rings, you can reap additional rewards.
“The added instability causes your triceps and supporting muscles to work harder to complete each rep, In the absence of rings, standard dips will still add serious mass. Gymnasts may not be the biggest guys, but they have some of the best-looking arms in the world.”
4- Close-Grip Ring Push-up
Target: Triceps
A lot of mass-seekers tout the benefits of the close-grip bench press for triceps. They usually do this before rubbing their shoulders or elbows. Yes, it’s an effective exercise for adding three-head size to your tri’s, but there’s a better way to go if you want to avoid tender joints.
“I like close-grip bench presses but with close-grip push-up variations, you can increase your volume and frequency, due to less stress on the shoulder joints, More training frequency and more training volume with better recovery equals increased muscle growth.”
Grinnell adds that weighted or elevated close-grip push-ups are adequate substitutes if you don’t have access to rings or a suspension trainer.
The Workout Routine:
Isolation moves are so yesteryear. Try this compound-focused routine to wage a serious shock-and-awe campaign on your biceps and triceps.
– Close-Grip Chin-Up: 3 sets of 8 reps [-superset with-] Dips: 3 sets of 8 reps
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