Rope Pressdown

This is a variation of the straight bar pressdown which targets the triceps.

1) Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
2) Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
3) Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
4) After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
5) Repeat for recommended amount of repetitions.

Pressdown

This is an isolation exercise which targets the triceps.

1) Attach a straight bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
2) Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
3) Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as your perform this movement.
4) After a second hold at the contracted position, bring the bar slowly to the starting point. Breathe in as you perform this step.
5) Repeat for recommended amount of repetitions.

One-Arm Overhead Extension

This isolation exercise hit the triceps.

1) Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
2) Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist, supporting the upper arm that has the dumbbell or grabbing a fixed surface.
3) Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
4) Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
5) Return to the starting position by flexing your triceps as you breathe out.
Tip: Is it imperative that only the forearm moves. The upper arm should remain at all times stationary next to your head.
6) Repeat for the recommended reps and switch arms.

Wide-Grip Standing Barbell Curl

1) Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
2) While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
Tip: Only the forearms should move.
3) Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
4) Slowly begin to bring the bar back to starting position as your breathe in.
5) Repeat for repetitions.

Variations:
1) You can also perform this movement using an EZ-bar or EZ-attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement.
2) You may also use the closer grip for variety purposes.

Standing Bent-Over Concentration Curls

1) Stand with feet in a wide staggered stance (one foot out in form of the other).
2) Bend at the waist keeping your back straight. You body should be leaning forwards and to the side that you are not lifting the dumbbell with (foot that is forward).
3) Keep your abs tight and head aligned with the spine, hold a dumbbell in your hand. Keep your arm hanging down with the other arm rested on top of your knee for added support.
4) Curl the dumbbell in a smooth arc to the top and then slowly return it to full-arm extension. Ensure that the elbow is positioned at the same point throughout the curl.