Build Serious Arm Size with This Standalone Triceps Workout

·3-min read
Photo credit: mihailomilovanovic - Getty Images
Photo credit: mihailomilovanovic - Getty Images

From Esquire

Considering your triceps make up more than two-thirds of your upper-arm mass, if you want bigger arms you better get yourself a great triceps workout. Like always, we've got you covered.

Below is a gruelling triceps workout that can be used as an add on when you're working another main muscle, like your chest or back, but is also perfect if you just want to give your arms a little attention.

The workout, programmed by PT Brandon Lee of Savage Physiques, uses dropsets as well as traditional sets and reps to build you a set of arms that will pop out of any t-shirt. Now, let's get to it.


Double Tricep Kickbacks

12 to 15 Reps, 3 Sets

  • Grab a pair of light dumbbells (8 to 10kg) and hold them at waist height with your palms facing inwards.

  • Bend forward at the waist to lower your back, keeping it straight, and slightly bend your knees.

  • Use your triceps to pull the dumbbell behind you until the arm is fully extended. Pause, then lower and repeat.

The Workout

Cable Tricep Pulldown with Bar

Dropset: Rep to Failure > Lower weight > Rep to Failure > Lower weight > Rep to Failure

3 sets

  • Attach a bar to the high pulley of a cable station.

  • Keeping your elbows tucked in at your sides grab the bar, tense your core and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.

  • This is a dropset, so once you're fatigued, reduce the weight and go again.

Dumbbell Skull Crusher

12 reps, 3 sets

  • Lie with your back on a bench with two dumbbells held directly over your shoulders. Tighten your abs and press your lower back into the bench.

  • Bending only at the elbows, lower the weights until they nearly touch your shoulders, keeping the rest of your body tight in the starting position. Press back up, straightening only at the elbows.

Cable Pulldown with Rope Extension

12 reps, 3 sets

  • Attach a rope to the cable pulley and move it to the highest setting. Stand facing the machine and grab the ends of the rope with both hands, palms toward each other.

  • Start with your elbows bent and hands in front of your chest. Pull it straight down, with all the movement at your elbow joints. Pull your hands apart at the bottom, feel the squeeze in your triceps, then return to the starting position and repeat.

Tricep Dips

12 to 15 reps, 3 sets

  • Grab the bars of a dip station with your palms facing inward and your arms straight.

  • Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat.


Close Grip Barbell Bench Press

10 reps, 3 sets

  • Lie back on a flat bench holding a barbell with a narrow, overhand grip.

  • From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest.

  • Push the bar back to the starting position explosively as you breathe out. Focus on pushing the bar using your triceps.

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