5 Powerful Arm Workout With Weights To Build Stronger Arms

#4 Lying Barbell Triceps Extension

The lying barbell triceps extension is an isolation exercise that primarily targets the triceps. Along with that, the exercise targets the deltoids, lats and the pectoral muscles for a complete upper body workout.

Instructions

Step 1: Lie on a flat bench and hold the barbell with a pronated grip. Position the arms such that the distance between the palms is approximately equal to the width of the shoulders. Position the barbell right above your head with fully extended arms to complete the starting position of the exercise.

Step 2: Bring the barbell behind the head in a smooth arc by bending your elbows. Do not sway the elbows and keep your arms close to the body throughout the duration of the exercise.

Step 3: Hold the contraction for a moment and return to the initial position.

Repeat the exercise for the recommended number of times.

Important tip: You could also perform this exercise with an EZ curl bar for variable resistance.

Next up: Incline Hammer Curl