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Best Tricep Isolation Workout Muscle Anatomy

Tricep exercise can be worked through either isolation or compound elbow extension movements and can contract statically to keep the arm straightened against resistance.

It’s useful to know the anatomy of each human muscles so that you can to target them efficiently and get the most out of your workout.

Isolation movements shown in the following muscle anatomy include seated EZ-bar tricep extension, seated dumbbell tricep extensions, and tricep kickbacks. For tricep dips, a closer grip targets the triceps more than wider grip movements.

Examples of compound elbow extension include pressing movements like the push up, bench press, close grip bench press (flat, incline or decline), and military press.

Seated Dumbbell Tricep Extensions

seated-dumbell tricep extension

Seated EZ-bar Tricep Extension

How to do an overhead tricep extension with an EZ curl bar:
  • Sit all the way back against the seat
  • Put your feet on the pegs. Grab the inside grip of the EZ curl bar
  • Extend the bar above your head, make sure you keep your wrists straight
  • Bring the bar back and come down, keep your elbows as close as you can to your head as you go heavier
  • The weights could put a lot of pressure on the elbow. To compensate, widen your elbows a little bit and push straight up
  • Come down just about 90 degrees. Which is about right here breathe out on the way up
  • Breathe out on the way up
  • Repeat
That’s how you do an overhead tricep extension using an EZ curl bar


Tricep Dip


Tricep Kickback


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