How to train all the heads of the triceps in one workout

Learn how to train the triceps from all possible angles to make the upper arm grow!

Author: Roger Lockridge

Unless you're new to the iron world, you know that you can't build large arms with bicep curls alone. Believe it or not, most of the volume above the elbow is in the triceps, so if you want muscular arms, the triceps—not the biceps—should be your first priority.

There are three heads in the triceps - hence the prefix "three" in the name of the muscle. The long head of the triceps is clearly visible when the arm is bent at the elbow joint, it is located on the back of the arm. The lateral (external) head runs very close along the lateral surface of the arm and gives the muscle a horseshoe shape. There is also a medial (inner) head, which is difficult to see because it is hidden under the first two.

To develop the strength and mass of the upper arm, it is necessary to train all three heads. Although it is almost impossible to work one head while turning off the other two, with the help of specific exercises you can get one or another head of the triceps to do most of the work. The proposed training will help you with this.

Each of the three exercises in this workout shifts the focus to a different head of the triceps, allowing you to develop your upper arm properly and evenly, the way you've always wanted to.