![]() ![]() Slowly raise the bar back up, taking time to draw out that eccentric contraction. Focus on your triceps as you squeeze at the bottom. Keeping your upper arms stable, press down the bar. Using a lat pull-down bar on a cable machine, start with your hands wider than shoulder width and bring your elbows in to your torso. If you've followed Smith on Instagram or read his article " You're Not Doing Slow Negatives On These Moves," you know little tweaks in your form can make a huge difference in what muscle gets worked and how you feel an exercise. Wide-Grip Triceps Push-downĪccording to Smith, the key to developing triceps is to use a wider grip and keep your elbows tucked in to target the long head of the muscle. Increase the weight as you drop down to 10 reps, 8, and 8. Your body doesn't know what weight you're lifting-it just knows failure."Ĭomplete 4 total sets, starting at 12 reps. "I'll go down in weight if I misjudge a set," Smith explains. Don't be afraid to drop the weight back down if you're struggling to maintain proper form. Keeping your upper arms stable so all the work stays in the biceps. As soon as I can't complete a rep, I've reached failure."įocus on the negatives with slow and controlled movement. I do as many reps as I can with good form. "Failure doesn't mean having a spotter help you with the last 4 reps. "When I say going to failure, that's exactly what I mean," says Smith. Go heavier for the remaining three.įailure, as it turns out, is not only an option, it's Smith's main objective. Begin with a lighter weight as a warm-up for the first set. Doing so immediately positions you to work your biceps. Before you begin, roll your arms back, retract your shoulder blades, and straighten your spine. ![]() Sit on the edge of the bench holding the dumbbells. It's like putting my arms on a preacher bench." "I'm a pretty lower-body dominant guy," he explains, "so I feel like I have better form when I'm seated. The key to building any one muscle group is isolation, which is why Smith opts for seated curls over standing. So why double the frequency of bad workouts?" Seated Dumbbell Curl "A lot of people think, 'Oh, my arms aren't growing, I'm going to double my workout,'" says Smith, "but in reality, you might not be getting a good workout in the first place. Smith only works arms one day a week, but does everything he can to make that day count. ![]()
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