rope pull down for tricep workout the biggest muscle arm

Time To Start Working Out The Biggest Muscle In Your Arms: Let's Hit Those Triceps

Contrary to popular belief, doing one million curls won’t give you the killer arms you’re looking for. The truth is that triceps are the under appreciated and underutilized arm muscles. Along with giving you enviable arms, strong triceps will allow you to perform effective shoulder, chest and back workouts.

The next time you think about skipping triceps, remember that they are the biggest muscle in your arm (about 2/3 of your arm!) and you won’t be able to get those big (or toned) arms without the proper workout!

These triceps workouts can either be done alone, or paired up with a back or leg workout. Since most men want to increase mass, I recommend 3 sets, 8-10 reps with a 1 min break in between each set. For women, since most want strong but lean arms (so their arm doesn’t jiggle when they wave), I recommend 3 sets , 12-15 reps with a 45 sec break in between each set.

 To make sure you are comfortable at the gym and feel like you know what you are doing, I always recommend you read the workout before you perform it:

Triceps Pushdown with Rope

1. On the cable machine, adjust the pulley to highest point on the cable. Attach the rope to the pulley.

2. Grab the rope, tuck your elbows in and pull rope down, you start at a 90 degree position.

3. Using your triceps, extend your arms straight as the rope ends on the side of your hips. Hold it down for one second. As you are going down, make sure to exhale. 

4. Return slowly to the starting position.

 Close Grip Barbell Bench Press

close grip bench press for triceps

1. Lie back on a flat bench under the bench press machine. Hold the bar a little closer than shoulder length apart (8-12 inches). Lift the bar of the rack and this will be your starting position.

2. Keep your elbows close to the torso and start going down slowly. As you are going down, make sure that you are inhaling.

3. Pause one second down and move slowly back up to the starting position. You should be exhaling on this move and making sure that your tricep is always contracted. Repeat movement.


 Reverse Grip Triceps Pressdown

1. Start by attaching a straight bar to the cable machine and moving the adjustable pulley all the way up (the highest it can get).

2. Grab the bar from under (so that your palms are facing upward) and keep your hands shoulder length apart. Extend your arms fully by your side, and keep your elbows tuck in. This will be your starting position. 

3. Inhale as you slowly raise the bar up until is 90 degrees. Only your forearms should be moving.

4. Exhale as you slowly bring the bar back down while keeping your triceps contracted.



When working out your triceps, remember to keep your spine straight and your shoulder blades tucked in. When performing the workouts, you should never lose this position. If your shoulders begin to move forward while performing the workouts, it’s time to lower the weight.