2.) Lying tricep extensions (e.z. bar)-great for targeting most of the tricep, especially the medial head of the tricep.
3) Dumbell kickbacks-when performed correctly really isolates the triceps well.
4.) Close grip bench press-great exercise to increase overall strength of the tricep.
5.) Overhead tricep extension-really targets the long head, and helps to tone the tricep.
1.) Standing barbell curls-the king of bicep exercises. Great for overall strength and excellent for creating an overload on the biceps.
2.) Incline dumbell curls-great for isolating the biceps and the incline angle allows for an increase in the overload on the biceps.
3.) Concentration curls-excellent isolation exercise that allows for a great controlled contraction of the biceps.
4.) Preacher curls-helps to improve the length and the definition of the bicep.
5.) Hammer curls-works to improve the length of the bicep, and helps strengthen the forearms. Ask your trainer about these great exercises for the upper arms.