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

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.

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.

Exercise Description Main Target Muscles Triceps Secondary Target Muscles None Workout Type Strength Gym Gear Machine Fitness Level Beginner Compound/Isolated Isolated Power Move Push Target Muscle: Triceps Machine Tricep Extension Overview The machine tricep extension is a weight training exercise that targets the triceps brachii, a three-headed muscle located on the back of the upper arm. The machine tricep extension is an effective way to build strength and size in the triceps and can be incorporated into a variety of workout routines. When performed correctly, the exercise is relatively safe and easy to perform. Once you've mastered the form, you can add more weight to challenge yourself further. Give the machine tricep extension a try next time you're at the gym! How to Do To start, get in a seated position and grab the handles with a neutral grip. Extend your elbows and press the handles outward. Slowly revert to the starting position. Repeat for the desired number of reps. Exercise Tips To ensure the tension, keep your elbows slightly away from being completely locked out. Do not let your lower back arch. Make sure you keep looking ahead and not on your sides as it can lead to cervical injuries.

Exercise Description Main Target Muscles Triceps Secondary Target Muscles Forearms Workout Type Strength Gym Gear Pull Up Resistance and Workout Bands or Fabric Resistance Bands Fitness Level Beginners Compound/Isolated  Isolation Power Move  Pull Target Muscle: Triceps Banded Triceps Extension Overview If you're looking to target your triceps, then triceps extension with a resistance band is a great option. This exercise is relatively simple to do, but it's very effective in building strength in your triceps. If you're running out of time to go to the gym but still want your arms to look pumped, this variation is your perfect solution.  How to Do It Attach a band to a stable anchor point. Make sure it's above your head height and assume a standing position.  Take a neutral grip over the band and slightly lean forward.  Now slowly pull the band by flexing your triceps.  Keep pulling it till you feel your elbows almost locked out.  Return it to the starting position under controlled movement.  Repeat for the desired number of reps. Banded Triceps Extension Tips Your shoulder blades should not tilt forward.  In order to maintain tension in your triceps, do not lock your elbows completely.  Don't let your elbows extend and move in front of your body.

Exercise Description Main Target Muscles Triceps Secondary Target Muscles None  Workout Type Strength Training  Gym Gear Barbell Fitness Level Beginner  Compound/Isolated  Isolation  Power Move  Push Target Muscle: Triceps Description The Seated Barbell French Press, also known as the Seated Barbell Triceps Extension, is an effective strength exercise that targets the triceps muscles. This exercise is performed while seated, which helps to isolate the triceps by minimizing the involvement of other muscle groups. The Seated Barbell French Press can be integrated into any upper body workout, particularly those focusing on arm strength and development. Step-By-Step Instructions Set up a flat bench or a utility seat with back support. Ensure that it's stable and secure. Load the barbell with the appropriate weight, considering your strength and fitness level. Always start with a lighter weight to perfect your form before progressing. Sit on the bench or utility seat with your feet firmly planted on the ground, shoulder-width apart. Hold the barbell with a narrow grip, hands approximately shoulder-width apart or slightly closer, palms facing away from you. Carefully lift the barbell over your head, extending your arms fully. This is your starting position. Inhale as you slowly lower the barbell behind your head by bending your elbows, keeping your upper arms stationary and close to your head. Lower the barbell until your forearms are roughly parallel to the ground or slightly below, maintaining control and ensuring your elbows don't flare out. Exhale as you press the barbell back up to the starting position, using your triceps to extend your arms fully. Repeat for the desired number of repetitions, maintaining proper form throughout the exercise. Tips and Safety Precautions Warm up your upper body and triceps with dynamic stretching or light exercises before attempting the Seated Barbell French Press. Keep your back flat and pressed against the back support throughout the exercise to prevent excessive strain on the lower back. Focus on slow, controlled movements, and avoid using momentum to lift the weight. Ensure your elbows remain stationary and close to your head, avoiding any outward movement. Start with a lighter weight to perfect your form before progressing to heavier loads. If you experience pain or discomfort in your wrists, try using an EZ curl bar or dumbbells as an alternative. Always have a spotter nearby when lifting heavy weights to ensure safety and proper form.

Exercise Description Main Target Muscles Triceps Secondary Target Muscles None Workout Type Strength Gym Gear Cable machine  Fitness Level Beginner Compound/Isolated  Isolation Power Move  Pull Target Muscle: Triceps Rope Tricep Extension Overview Triceps rope extensions are a great exercise for targeting the triceps muscles. By holding the rope in both hands and extending the arms straight, you can really work those triceps! This exercise can be done with a light weight to start, and then gradually increase the weight as you get stronger. How to Do it Start by standing tall with your feet hip-width apart, holding a rope in both hands. Bend your elbows and bring the rope behind your head, keeping your upper arms close to your ears. Exhale as you extend your elbows to straighten your arms, contracting your triceps muscles. Inhale and slowly release back to the starting position. Rope Tricep Extension Tips Keep your shoulders fixed. Keeping the elbow static will give a better burn to your triceps.

Exercise Description Main Target Muscles Tricep brachii Secondary Target Muscles Forearms  Workout Type Strength Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated  Isolation Power Move  Push Target Muscle: Triceps Brachii Dumbbell Tricep kickback Overview This is an isolation technique in which you target your triceps with a pushing technique instead of pulling weight (most exercises are pulling exercises). This is an exclusive tricep exercise that bears fruit quite soon if done right.  How to Do It Stand on the left side of the bench, place your right knee and right hand on the bench. You will have to bend over at this point. With a neutral grip, pick up the dumbbell with your left hand.  Keep your back straight throughout. Tuck in your left arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm.  This is the starting position. Moving only the elbow, raise the dumbbell behind you until your arm is fully stretched. Stop, and lower the dumbbell back to the starting position. Repeat this movement as many times as you can. Tips on Dumbbell Tricep Kickback Keep your back straight for better tricep engagement. Try to engage your triceps intentionally.

Exercise Description Main Target Muscles Triceps Secondary Target Muscles None Workout Type Strength Gym Gear Cable Fitness Level Beginner Compound/Isolated  Isolation Power Move  Push Target Muscle: Triceps Cable Press Down Overview This is a variation of the cable extension exercise that is popularly known to build tricep muscles. The exercise engages your core, shoulders, and back which builds overall strength to improve your athletic performance.  If you want to enhance your endurance level, then this exercise ensures you build it adequately. Individuals also require isolation in order to perform this exercise properly. This is a fundamental skill that proves to be beneficial in performing many other exercises.  How to Do It Attach the bar to the stack as high as possible. Grab the bar and hinge your hips forward a little. Keep the grip pronated i.e., facing down and hinge your hips. Extend the elbows, flex the triceps and pull the handle down till you feel your elbows almost locked. Slowly return back to the start position.  Repeat for the desired number of reps. Cable Press Down Tips Do not lock your elbows out completely. This is important if you want to maintain tension in your triceps. Your elbows should not move in front of your body as you extend towards the bottom of the movement. This would hurt your elbow joints terribly.  Your shoulder blades should not tilt as you stretch your elbows.

Exercise Description Main Target Muscles Triceps Secondary Target Muscles Chest, Shoulders Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner Compound/Isolated  Compound Power Move  Push Target Muscle: Triceps Tricep Dips Overview Tricep dips are a strengthening exercise that keeps an isolated focus on your triceps. It increases your range of motion and builds strength in your entire upper body. The exercise is super effective for your shoulders and arms as well.  The strength-building workouts are effective in burning a significant number of calories, regardless of which version you do. Tricep dips may be done on the machine or using two sturdy chairs. To add more complexity to the workout, you can wear a weighted vest or dip belt to hang weights, making it an all-body exercise to reach your fitness goals. How to Do It There are two techniques to this exercise, one focuses on your triceps while the other focuses on your chest. The latter works pretty hard on your triceps. To begin, hold the dip bars ensuring an inward grip. You can adjust the bars to your shoulder-width if they are adjustable. Jump off the ground to shift your weight on the bars. Ensure to keep your body as straight as possible. Your legs should be hanging down. Facing forward, lower yourself till your elbows are parallel to your shoulders. Raise your body back up. Do not lock your elbows.  Repeat for the desired number of reps. Tricep Dips Tips Do not lower yourself too far down as it should put unnecessary strain on your shoulders. Ensure to squeeze your triceps at the peak of the movement. Do not lock your arms at the top of the movement. Keep your rep timing slow to make the most of the workout.

Exercise Description Main Target Muscles Triceps Secondary Target Muscles Chest and Shoulders  Workout Type Strength Gym Gear Barbell Fitness Level Beginner  Compound/Isolated  Compound  Power Move  Push Target Muscle: Triceps Close Grip Bench Press Overview The close grip bench press is a variation of the traditional bench press that targets the muscles in your chest more effectively. This exercise can be performed with either a barbell or dumbbells, and is a great way to add variety to your workout routine. How to Do It Lie on the bench with your feet flat on the floor. Grip the barbell with your hands placed closer than the standard bench press, almost shoulder-width apart.  Engage your core and squeeze your shoulder blades together to get into position. Lower the bar in a slow, controlled way. Press up with power, and slowly return to the starting position. Keep your elbows close to your sides: this is better for tricep engagement. Tips on Close Grip Bench Press Do not place your hands too close; it can injure your wrists because the weight will become too unstable for you. Start with light weights; master stability through it and then increase the load.

Exercise Description Main Target Muscles Triceps Secondary Target Muscles Abs Workout Type Strength Gym Gear Dumbbell Fitness Level Beginner Compound/Isolated  Isolation Power Move  Push Target Muscles: Triceps Tricep Overhead Extension Overview This is a variation of triceps extension which focuses on your triceps in an isolated manner. The tricep is a large muscle located on the back of the upper limb.  This exercise is specifically effective in emphasizing the long head of your tricep muscle. If your aim is to build a bigger tricep, this exercise is an optimal option for that. The larger and denser your long head is, the bigger your tricep would appear. It builds strength and shapes your arm to look more appealing.  You can perform this exercise while standing, sitting, or lying. A variation of weights can be used to perform this exercise such as dumbbells or barbells. Just make sure to choose the right weight for your body to target the strength imbalances and prevent yourself from injury. How to Do It Choose the desired weight and hold the dumbbell over your head. Now, slowly lower it behind your head. Maintain an overlapping grip and unlock your elbows.   As soon as you feel your forearms are parallel to the floor, bring them to the starting position and flex your triceps. Repeat for the desired number of reps. Overhead Extension Tips Keep your abs and glutes tense.  While extending, ensure not to overextend it through the lumbar spine.  Keep your pace slow to maintain tension and stay focused.  Keep your head stable and neck neutral through the exercise. Your head should not jut forward.

Exercise Description Main Target Muscles Triceps Secondary Target Muscles None Workout Type Strength Gym Gear Barbell or EZ Bar Fitness Level Intermediate Compound/Isolated  Isolation Power Move  Push Target Muscle: Triceps Incline SkullCrusher Overview  The skull crusher is a strengthening exercise that helps with tricep strength and mass gains. The isolation exercise allows you to focus fully on your triceps by enabling all the energy to flow in the specific area.  With the exercise, you can work on your muscles unilaterally or bilaterally, which defines the versatility of the workout. It also improves your wrist and elbow strength, enhancing your overall technique.  As you will be holding and moving the weight up and down, you will also experience a drastic change in your grip. This benefit comes in handy with many other exercises that involve dumbbells and barbells. How To Do It? Set up the inclined skull crusher to around 30-45 degrees. Pick the desired barbell. Sit down on the bench and hold the barbell on your thighs.  Lay down, extend your arms and pull the barbell over your head. Keep an overhand grip on the barbell. Now extend the barbell straight up in the air over your head. Keep your arms slightly bent to maintain tension in your triceps. This is your starting position.  Keeping your elbows fixed, lower the barbell to the forehead. Pause, then push the barbell above the extended position again. Without locking your arms, go on with another rep. Repeat for the desired number of reps. Incline Skull Crusher Tips You will experience your elbows flaring out towards the sides, but ensure to keep them tucked in. Keep your movements slow and controlled throughout the exercise.