Arm Training: Triceps and Biceps

Tricep Extensions

Alex begins tricep training with supported exercises to ensure isolation and proper elbow extension. He emphasizes keeping the shoulders relaxed and pushing purely through the elbow.

One-arm cable extensions are a favorite starting or finishing movement for building blood flow and control.

He prefers performing these at a slight angle across the body to maintain consistent tension. This variation enhances contraction while minimizing shoulder involvement, keeping the focus strictly on the triceps.

Skull Crushers and the Long Head Activation

To effectively target the long head of the triceps, Alex includes skull crushers in his routine. This exercise positions the shoulder in a stretched state, engaging the meaty section underneath the arm.

He performs skull crushers with dumbbells, EZ bars, or barbells, ensuring equal load distribution. Alex stresses maintaining control through the entire range of motion to fully engage the long head.

Close-Grip and JM Press

For heavier tricep work, Alex recommends close-grip bench presses or JM presses, especially on a Smith machine for added stability. The JM press combines aspects of a skull crusher and a close-grip bench, allowing for a powerful contraction through both pressing and extension.

The bar should lower like a skull crusher before pressing upward, emphasizing the triceps while minimizing chest engagement. This hybrid movement helps develop strength and size efficiently.

Cable Overhead Tricep Extensions

Using a cable machine for overhead tricep extensions emphasizes the long head due to the shoulder’s stretched position. Alex advises keeping tension isolated in the elbows and extending fully through the triceps.

This exercise should be performed with strict control, ensuring the shoulders remain down and relaxed to prevent strain while maximizing muscle activation.

Tricep Dips

Alex incorporates dips for both tricep and chest development. For tricep-focused dips, he keeps the body vertical and elbows tight to target the arms effectively.

For chest-focused dips, the grip widens slightly, and he leans forward to mimic a push-up motion. Both variations are valuable, but maintaining form and elbow position is key to isolating the target muscle safely.

Cable Preacher Curl

Moving to biceps, Alex begins with cable preacher curls to maximize tension throughout the movement. Elbows should sit flush against the pad—neither too high nor too low—to ensure full contraction.

He focuses on pulling through the wrist rather than the hand, mentally cueing himself to bring the wrist toward the shoulder for stronger muscle engagement.

Cable and Rope Hammer Curls

Cable curls can be done with straight bars, EZ bars, or ropes. Alex favors rope hammer curls for their neutral grip, which better targets the brachialis—a muscle that adds width to the arm.

A stronger brachialis enhances both bicep size and forearm development. For overall bicep activation, a supinated bar curl can also be used to hit the full bicep head effectively.

Seated Dumbbell Curl

Alex prefers performing dumbbell curls seated to prevent body swinging and focus on strict form. The key is full supination—bringing the pinky across the body to engage the bicep completely.

Proper supination provides a deeper contraction, increasing muscle fiber recruitment and overall arm definition.

Incline Dumbbell Curl

Incline dumbbell curls are one of Alex’s favorite bicep exercises due to the extreme stretch achieved when the chest is open and arms are behind the torso.

He keeps the elbows stationary, curling through the full range without swinging. This form ensures a strong contraction and optimal stretch for muscle growth.

Concentration Curl

For finishing, Alex uses concentration curls with dumbbells, EZ bars, or cables. He maintains tension throughout the motion, avoiding excessive weight that could risk bicep injury.

Cables are ideal for maintaining continuous resistance from bottom to top, making them a safer and more efficient choice for isolation and peak contraction.