08/09/2026
Read caption for cues on how to perform each exercise 👉🏻
Tricep extension 👇🏻
I’ve recently introduced a bench with this exercise.
Is it a must?
No.
But it will increase stability and standardise your set.
And if there’s an extra 5% progression from a small change, I’m going to take it.
Cues:
👉🏻 Keep upper arm fixed at all times
👉🏻 Pivot at the elbow
👉🏻 Think about smashing your forearm into your bicep for max stretch
DB Incline curl 👇🏻
The goal here is to pre-lengthen the bicep through shoulder extension.
Nerds way of saying, more stretch through placing your upper arm behind your torso.
Try to resist the urge to bring elbows forward as you go through the concentric here (something I need to work on).
Pause in the stretch to make things extra nasty.
Cuffed tricep push down 👇🏻
One of the many iterations of a push down which pretty much do the same job.
Again, elbows fixed and drive forearm into bicep for the stretch.
I’m using a prime cable here which can change the positioning of the cable, making it narrower - something that helps with alignment.
If you can’t do this, I’d recommend a tricep crossover.
Message me ‘CROSSOVER’ if you’d like me to send you a video demo of this alternative 🫡
Unilateral DB preacher curl 👇🏻
You can do this either on a machine or using a dumbbell and pad/bench.
If you’ve got the time, I’d always recommend going unilateral with bicep work.
This allows you to stack the joints in one line (shoulder, elbow, wrist) which keeps them nice and healthy.
Play around with the bench and find what works best for you between 30-60 degrees.
The lower the angle of the bench is, the more you’ll bias the lengthened range which is a stronger muscle length - beneficial at the end of your workout once you’ve fatigued the shortened range.
Overhead tricep extension 👇🏻
Again, forearm into bicep (notice how there’s a reoccurring theme here).
I like to drive my elbows forward slightly as I go into the stretch to meet the forearm and bicep.
Bayesian curl 👇🏻
One of my all time favourites.
Set the cable up at wrist height.
This will create more joint torque in the lengthened range.
Big boy words for saying it’
