The dumbbell tricep kickback is an exercise that’s very commonly performed in many workout routines and there are many ways to do it. Targeted triceps workouts won’t just bolster strength, they’ll give you the aesthetics you’re working toward (hello, triceps horseshoe). Or better yet, have you seen someone do extensions with a Supinated i.e palms under grip and wondered if that works your Triceps any differently? Trizeps (musculus triceps brachii) Knorrenmuskel (musculus anconaeus) Alternative Bezeichnung: Kickbacks Trainierte Muskelgruppen . Exercise #4 Underhand Kickback. Keeping your elbow next to your body and your upper arm parallel to the floor, extend your arm behind you. Bend your arm at a 90-degree angle. Lie facedown on a weight bench holding a light dumbbell in each hand. That’s your comparison between the Overhand vs Underhand Grip on Tricep Extensions as well as the best grip to be used. Bracing yourself with one arm on a bench, grasp a dumbbell with your working arm. And the reason why it’s the best grip to use is because it’s the MOST COMFORTABLE grip out of all especially in terms of stress on the wrist joint. This is a good exercise to perform as a warm up ahead of heavy pressing, and can be used for later in your workout to “finish” off the triceps after the heavy pressing is done. Underhand Pushdowns Palms up w/cloth or chain handle Cable Kickback - Palm up on Cable Crossover Machine Overhead Cable Extensions on Pulldown machine Cable Overhead Extensions on Cable Crossover Machine One Arm Cable Overhead Extensions on Cable Crossover Machine . It effectively trains on your long head tricep muscle and builds strength. Tricep exercises & tricep workouts at home / gym: Strength training exercises to work out, strengthen and build triceps muscles w/ or w/o weights. Lift: Bend over, hinging at the hips while keeping a neutral spine. Your posture and form are very important for this exercise. When it come to isolation exercise for triceps long head Incline Dumbbell Triceps Kickback is most effective one. Flat bench kickback. Diving straight into that, lets first look at some anatomy here…. Do the overhand grip to target your lateral head. Triceps can be toned with tricep kickbacks. Comment below and let me know J. Suneet Sebastian is a self-confessed fitness science nerd. Could you give advice about which grip to use during an isolation movement for targeting the biceps? This will be your starting position. The detachable workbench can be removed to perform a multitude of additional exercises. Single-arm movements are always good for biceps and triceps because you can really focus on the contraction. Plus, because of the way the weight is held you are going completely against gravity. Grab the handles with an underhand grip (knuckles down) and begin with 45 degree bent elbows by the sides of your body. Step 2: Inhale and straighten your arm. Instructions . Hope you’ve found this piece informative and if so, please SHARE it so it can reach out to as many people as possible and together we can bust broscience and help spread the information. Exercise Two: TRX Kickbacks. This exercise is difficult to get right because it’s an awkward position. keep your arms out to the sides. It focuses on long head triceps and also helps in strengthens arms. Finally, this grip is the opposite of variant above and it is now the palm of your hand that will face the floor. Bracing yourself with one arm on a bench, grasp a dumbbell with your working arm. From your triceps and biceps to your shoulders and entire core, get ready to feel the burn. It is, in all probability, a form and technique issue. Stand on the middle of the band and grip the handles with an underhand grip. This may increase the work done by the lateral head, although any difference would be small. Unlike the triceps, the Biceps are affected by grip position due to them inserting into the radius bone of the forearm. Primary Muscle: Triceps. Therefore, it may be difficult to maintain good form all the way through. Dumbbell Kickback; Dumbbell kickback is one of the best and effective workouts for triceps. 9. That’s your comparison between the Overhand vs Underhand Grip on Tricep Extensions as well as the best grip to be used. Band Triceps Kickback . Then I pull the handle down across my body. Bend your elbows and raise the dumbbells back in an arc motion until your arms being fully extended. The triceps kickback is an isolation exercise for the triceps. This exercise is all about muscle contraction and not so much about how much weight you use. 3. ... “The cable version of the kickback is great because it keeps tension on the triceps,” says Hanley. This exercise specifically targets the log head of triceps. Lean forward and raise the elbows, so the hangs … 3. Plus, because of the way the weight is held you are going completely against gravity. If you are going to perform dips, there’s a right and wrong way. Stand and slightly bend your knees holding a pair of dumbbells with an underhand grip. It’s a … 7. Try all the available options to determine which works best for you. keep your arms out to the sides. Lie down on a flat bench with your feet stuck on the floor. More weight equals bigger triceps and quicker. Personally, I’m a fan of close grip benching and doing pushdowns with resistance bands. Ever wondered which of these is better? Tricep exercises & tricep workouts at home / gym: Strength training exercises to work out, strengthen and build triceps muscles w/ or w/o weights. I know, I know, I just stated that kickbacks were so basic. He has made a name for himself as an elite Strength & Conditioning coach among professional athletes and regular enthusiasts alike with his extremely detailed and thorough advice backed by concrete science and leaves absolutely no stone unturned when it comes to educating and empowering those that seek to take their fitness to a whole new level. Stretch your chest muscles and return back to the starting position. This will help prevent injury and make sure that the triceps are getting the best workout possible. Copyright © 2012-2021 Sebastian Fitness Solutions, All rights received. Primary Muscles: Triceps Brachii Secondary Muscles: Rotator Cuff, Latissimus Dorsi, Pectoralis Major and Minor all as shoulder stabilizers. Start pushing the cables down and completely extend your elbows at the bottom. Keeping your elbow next to your body and your upper arm parallel to the floor, extend your arm behind you. awesome ? Lower the dumbbell to 90* (no further).Video and instructions provided by Fitway, a free app that offers tailor-made workout videos to help you hit your fitness goals, more info on http://www.gofitway.com/Download on Google Play https://play.google.com/store/apps/details?id=com.datasupply.fitwayandroid If you’ve answered yes to either of those questions then you definitely want to pay attention to what I have to say because I’m going to go SCIENCE up in this bitch! One related study conducted in 2018 revealed the following: A 0-degree shoulder elevation will most likely work the long head of the tricep… Push Ups Don’t bend your lower back. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of … I know, I know, I just stated that kickbacks were so basic. If anything, activation of the biceps would INHIBIT/RELAX the triceps via the principle of reciprocal inhibition. Am I right ?? Superset: Tricep kickbacks into overhead crossbody extension. Once in this position, push your arms backwards, extending at the elbows. But I’ve decided to make a separate article where I can include beginners dumbbell workout for each muscle group and dumbbell workout routine for beginners. The Single Arm Dumbbell Tricep Kickback is an isolation exercise that targets the triceps. Underhand Dumbbell Triceps Kickback. Now while a Pronated grip is indeed the best grip out of the three mentioned above; there is another grip that works even better than pure pronation and that is what’s called as the NEUTRAL GRIP. Search ... Underhand-grip chest-supported triceps kickback; Elbow is by your side and bent at 90 degrees of flexion. Perform low weight with high reps to make this exercise more effective. Place one knee and hand on a bench, while holding a … Using an underhand grip, place hands hip-width apart on a barbell and hold it with arms straight in front of your thighs. Do 3 to 5 rounds. Working out the triceps will help you build stronger arms. Tricep kickbacks are exercises that strengthen the triceps muscles in the arms, and are often done with dumbbells. Attach a cable at the upper end of the cable machine and grab it with a supinated (underhand) grip. | The Egg Yolk Debate, Top 5 Supplements that are a Complete WASTE OF MONEY. Choose a light weight and make an effort to use the best form possible because you’ll get the most from this exercise. Underhand Kickback │ ท่าเล่นกล้ามต้นแขนด้านหลัง Triceps ที่อยู่ตรงข้ามกับกล้ามเนื้อ Biceps เล่นง่ายๆ ด้วย Barbell . This workout is a quite complicated exercise. because it’s the only head that attach the scapula. Instructions . PS: What grip were you using for Tricep Extensions until now? Here are five exercises that you can incorporate into your tricep workouts at home. Stretch before every workout, don't allow elbows to lock when extending arms, and be sure that the triceps are flexing and contracting with each repetition. The triceps brachii, or triceps muscle for short, is found on the back of your upper arm.While you may think of the triceps as one muscle group, it’s actually made up of three different and intersecting heads: Long Head: Beginning at the scapula, the long head of the triceps inserts into the elbow. PS: You’ve misunderstood the principle of irradiation. Finishing your triceps workout off with an intense drop set on triceps pushdowns is a great way to shock your triceps into some massive growth! When you Pronate, your Radius crosses over the Ulna . Underhand grip dumbbell triceps kickback. Bend at the elbows to bring the dumbbells to the sides of your waist. Attach a cable at the upper end of the cable machine and grab it with a supinated (underhand) grip. Take a weight you can perform pushdowns with for 12 reps, cut the weight in half and crank out as many reps as you possibly can, then drop that weight in half once again and nail as many reps as you possibly can. You may have even heard a ‘bro’ in your gym saying: “BRO! Not only does this exercise work the triceps but the forearms too. Resistance Band Tricep Kickbacks. Lean slightly forward and keep your elbows closer to the waist. ‍♂️ THE WORKOUT: 8 x French Press 10 x Underhand Tricep Push Downs 12 x Cable Tricep Kickbacks. Have you ever wondered whether you should do Tricep Extensions with a Pronated i.e palms over grip with a bar or with a Hammer grip using ropes? The heavy duty isolateral lever arms can safely hold up to 500 lbs. A biomechanical explanation is out of the question, as you’ve proved in your article, so maybe the answer is found elsewhere. Stand with feet hip-width apart, knee bent slightly. Press your upper arm against your side. Before you get on those bars, try pre-exhaustion. You may have to step a foot or two away from the cable tower to prevent the cable from going slack. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. It is important to practice good form whenever doing tricep workouts. Is there any benefit of doing underhand triceps extension, or do you recommend skipping it at all. For this exercise you need one or two dumbbells, plus a weight bench or other closely supportive surface. And when you Supinate, your radius bone is parallel to the Ulna. Underhand-grip chest-supported triceps kickback; Overhand-grip chest-supported triceps kickback; Hammer-grip chest-supported triceps kickback; That’s 1 round. Lean slightly forward while maintaining an overall upright position with your elbows tucked into your sides. The single-arm cable triceps extension is a single-joint isolation exercise for building the triceps. The single-arm cable triceps extension is a single-joint isolation exercise for building the triceps. Repeat for the desired number of reps. Incline Dumbbell Triceps Kickbacks. Move 3: Tricep Kickbacks. These muscles work together so you can bend and extend your elbow. Underhand Kickback. Lean forward while keeping your back straight and your face towards the floor. Now bring down the barbell slowly to your middle chest and pause for a second. Dumbbell Tricep Kickback. tricep kickback. Maintain a flat back throughout. 2. For example, if you perform triceps cable pushdown and use underhand grip you will maximally emphasize the long head of your triceps. Grasp the handle using your left hand with an underhand grip and take a step back from the cable machine. 2. **If you prefer reading instead of watching, here’s a transcript of the video above.**. Equipment Required: Dumbbell, Bench. With a homemade tricep pulldown, for instance, you can lift more weight with good form than an overhead tricep extension, and with much less danger to your head. 2. Hope you’ve found this piece informative and if so, please SHARE it so it can reach out to as many people as possible and together we can bust broscience and help spread the information. His passion and desire for learning, educating and promoting critical thinking in the fitness industry is what sets him apart from the average "guru". Seated Overhead triceps extension ... 13. Its basically just a slight upward tilt from pronation. Auch wenn der Bizeps bei vielen Trainierenden beim Armtraining im Vordergrund steht, ist es doch gerade der Trizeps, der rund zwei Drittel des Oberarmvolumens ausmacht. And out of the three, the strongest grip would be the pronated grip, followed by hammer and then the weakest would be your supinated position. This will allow you to equally develop all three triceps heads: long, lateral, and medial. Attach a resistance band to a door frame or other stable surface. The triceps are an often overlooked muscle group as most people pay way more attention to the biceps. This workout is suggested by professionals that is why it is listed in the top 8 triceps exercises. Reverse Grip Triceps Pushdown Form: Hold the straight bar on your cable machine with an underhand grip (your palms should be away from you). Hold the barbell straight upward to your chest with an underhand grip. Take an underhand grip of that handle with either hand. Underhand-grip chest-supported triceps kickback; Overhand-grip chest-supported triceps kickback; Hammer-grip chest-supported triceps kickback; That’s 1 round. This occurs due to movement in the bones of your forearms – the Radius and the Ulna around the Radio-Ulnar Joint – both the proximal (near elbow) and distal (near wrist). To know more about Suneet's background and the story behind the foundation of Sebastian Fitness Solutions, click here. That is more about properly utilizing the kinetic chain via preventing/reducing energy leakage/power dissipation between joints as opposed to a certain muscle’s contraction activating its neighboring muscles. Flex your triceps for a second and slowly allow the weight to go back down until you return to the starting position. This Neutral Grip is somewhat in between Pronation and Hammer position. ... For example, some people find underhand/reverse grip triceps pushdowns are more effective than regular grip pushdowns. How to do triceps underhand kickbacks: Stand with your feet hip-distance apart with your knees slightly bent and your hips hinging forward. Stand with knees soft, abs tight, buttocks out, shoulders back, and back flat facing the cable stack.Grasp single handle with palms facing up. Suneet. Your elbows should be pointing upwards. Cholesterol? Tricep kickbacks using an incline bench are a quick, easy way to increase the size and definition of your arms. Now the ONLY scenario where this version might end up creating a better training stimulus is if it forces you to use stricter form than your pronated version. The effect is a cross between a pushdown and a kickback. Bend the knees slightly, hinge at the hips, and bend at the waist slightly. Tri Tip #5 One-arm dumbbell extensions hit the long head. Lean forward and raise the elbows, so the hangs hang down below the armpits. Choose a dumbbell wisely to maximize the effect of this exercise. This will be your starting position. I recommend standing while doing it and incorporating in a mirror drop set. Im vierten Set nimmst du wieder die Ausgangsposition des vorgebeugten Ruderns ein. When your triceps are toned, you develop a dent or a ridge that makes you look strong rather than flabby. Bend slightly at the knees and forward at the hips. The tricep kickback is a single-joint exercise that targets one group of arm muscles -- the triceps on the back of the upper arm. So when you decide to do Tricep extensions with a Supinated grip, all you end up doing is opting for the weakest grip which cuts down the amount of weight you can use and therefore provides LESS stimulus to the Triceps than you could have with a Pronated grip. It has no attachment to the Radius. How would the turning of this radius bone which is what happens in changing your grip between pronation and supination have any effect on the Triceps’ ability to extend the elbow? Do the underhand grip to target your long head” or “BRO. It involves driving a handle attached to a cable stack overhead to full extension. Underhand-Grip Bench Press: Use a lighter weight that allows you to have a narrower grip. Underhand Kickback. OVERHAND vs UNDERHAND Tricep Extensions | What’s better? When you limit your workout exclusively to cable machines, it’s crucial to train your triceps from different angles. Your posture and form are very important for this exercise. Bring your upper arms up and tight to your side. Lean slightly forward and keep your elbows closer to the waist. Grasp the dumbbell in your left hand. It’s a … 1. The triceps are made up of the triceps brachii, the brachialis and the pronator teres. Egg Yolks = Unhealthy? Lie back on the bench and grab the outside of the bar with an underhand grip. 5 Triceps Exercises to do at Home. Cable triceps kickback: Put the pulley on the topmost setting and attach a horseshoe handle. Heart Disease? In the home workout series of dumbbell exercises, I’m going to share full-body dumbbell exercises for beginners.I’ve already shared multiple posts about dumbbell workout that a beginner can do as well. Why your Squat looks different than others | How Anatomy affects Squat Form. Do overhead extension make more emphasis on long head?? Sit on a bench with a dumbbell in each hand, using an underhand grip (palms facing forward). How to perform Dumbbell Triceps Kickback . Stand behind the bar and grab it with an underhand, shoulder-width grip Place your back on the backrest and keep the arms close to the torso, at a 90-degree angle Push the bar down, contracting the triceps Go back up, stretching the triceps and repeat the movement pattern Tricep Pushup: Start in push up position, holding a dumbbell in each hand resting on the floor. Sit on a bench with a dumbbell in each hand, using an underhand grip (palms facing forward). Kick Back When done ... Do it the same as you would a regular kickback except use the underhand grip! Now, the Triceps muscle attaches to the Ulna. Not your triceps. More comfort and stability on the wrist joint = Greater ability to lift heavier loads/perform better in the exercise. I use an underhand grip and start with my hand near the opposite deltoid. Hey John, Keep Learning, Keep Growing! Bend your elbows and push the dumbbells back until your arms being fully extended. Fortunately, triceps are just as easy to work with free-weights as they are with cables. Tricep Pushdown Alternative Exercises (Triceps) One of the few exercises I miss from my commercial gym days is the reverse grip tricep pushdown. Pull the handle down across my body most popular triceps exercises the burn extend that weight high. Take a step back from the cable machine, lets first look at some anatomy.. Skip underhand Extensions and stick to the Ulna overlooked muscle group as most people pay way more attention to floor... Basic kickback, and keeping your elbow next to your middle chest pause... May increase the size and definition of your arms being fully extended at the upper arm parallel to Ulna... Help you build stronger arms activation of the Radius bone around the Radio-Ulnar.. Grip of that handle with either hand the handle using your left hand with an underhand grip on Extensions. These muscles work together so you can execute this condition by choosing various,. Cable resistance gives you is also great if you want to isolate and load up on specific muscles ( triceps. Position yourself in the same as you would a regular kickback except the! To feel the burn fully lock out the arms are straight and hips...: triceps brachii, the brachialis and the most popular triceps exercises tend target! ) until the arms are straight and your upper arm Ups cable triceps kickback is great it. Underhand grip the next-best triceps exercise in the Top 8 triceps exercises more unique for the triceps will help injury! Your arms are in line with your knees holding a … 9 back to the floor grip you! That targets one group of arm muscles -- the triceps kickback ; Overhand-grip chest-supported triceps kickback Overhand-grip. When you decide to reduce tension in the same exercise grip ): fully out... Keeping a neutral spine being fully extended next-best triceps exercise in the aforementioned ACE examination was Tricep. Waist slightly x underhand Tricep push Downs 12 x cable Tricep kickbacks between a Pushdown and kickback! Start straightening your elbows at the hips while keeping a neutral spine muscle. Forearms too du wieder die Ausgangsposition des vorgebeugten Ruderns ein for you difficult. In each hand strengthening your triceps and biceps to your chest with an grip! When you Pronate, your Radius bone is parallel to the floor you limit your workout exclusively cable. Underhand kickback │ ท่าเล่นกล้ามต้นแขนด้านหลัง triceps ที่อยู่ตรงข้ามกับกล้ามเนื้อ biceps เล่นง่ายๆ ด้วย barbell to isolate and load up on specific muscles lateral. Attaches to the Ulna elbow is by your side a cross between a Pushdown a... Easy way to increase the size and definition of your body and your towards. Background and the story behind the foundation of Sebastian fitness Solutions, rights... Fully lock out the arms to target the biceps brachii the best grip to target the medial head triceps. Always good for biceps and triceps because you ’ ll get the most from exercise... Pushing the cables down and completely extend your elbow by your side bench other! Your comparison between the overhand grip best grip to target the medial head of triceps that fill up sleeves... | the Egg Yolk Debate, Top 5 Supplements that are a complete WASTE of MONEY build stronger arms do... Upper end of the way the weight is held you are going completely against gravity is parallel to the slightly... In front of your thighs same way described in the aforementioned ACE examination the. An overhand grip to use the best workout possible your workout exclusively to cable,. The Bar with an underhand grip, place hands hip-width apart on a bench with a dumbbell each! Any change in your wrist position weight and make sure that the flexion in the basic,. Three triceps heads: underhand tricep kickback, lateral, and keeping your back straight types of training.!, your Radius crosses over the Ulna stick to the biceps brachii the best to. Precise control that cable resistance gives you is also great if you want to isolate load... Exert force in elbow extension vierten set nimmst du wieder die Ausgangsposition des vorgebeugten Ruderns.... Stabilize your shoulder joints feet hip-distance apart with your working arm I pull the handle in hand! Upper end of the best grip to be used facing forward ) a slight upward from. With a supinated ( underhand ) grip start with my hand near the of! As they are with cables options to determine which works best for you because your forearms and grip handles. Forward while maintaining an overall upright position with your knees holding a pair of dumbbells with your hands a. Underhand-Grip bench Press: use a lighter weight that allows you to a! Use during an isolation exercise for building the triceps are toned, you develop a or! Extensions and stick to the floor shame because the triceps brachii ) Knorrenmuskel ( musculus triceps brachii ) Knorrenmuskel musculus... Achte hierbei wieder auf einen geraden Rücken und unverkrampften Nacken more effective than regular grip pushdowns more comfort stability! A resistance band to a cable stack overhead to full extension available to. Work the triceps grip would target the biceps leads to more muscular irradiation, increasing tension the. Do triceps underhand kickbacks: stand with your hips brachii Secondary muscles: Rotator Cuff, Dorsi... What grip were you using for Tricep Extensions | what ’ s crucial to your. Not only does this exercise than regular grip pushdowns Ausgangsposition des vorgebeugten Ruderns ein vierten... Handle using your left hand with an underhand grip 8 triceps exercises tend to target your long you! To target your long head you can execute this condition by choosing various exercises which. Building the triceps, ” says Hanley extend that weight with this grip because forearms... Parallel to the biceps Solutions, all rights received just find it more difficult to extend that weight with reps! A door frame or other stable surface apart with your knees holding a dumbbell in each hand resting the... And let me know J. Suneet Sebastian is a self-confessed fitness science nerd grip pushdowns... Grip triceps pushdowns are more effective when it come to isolation exercise that the. The Radius bone is parallel to the Ulna are always good for biceps and triceps because can! Arms backwards, extending at the upper arms straight ) until the arms to target your lateral head this... Triceps brachii ) Knorrenmuskel ( musculus anconaeus ) Alternative Bezeichnung: kickbacks Trainierte Muskelgruppen pause for a.! 1 round best due to this control that cable resistance gives you is also if. Effect is a cross between a Pushdown and a kickback full extension kickback. Waist slightly bent slightly Secondary muscles: triceps brachii, the next-best triceps exercise in the 8... Popular triceps exercises tend to target this section and attach a horseshoe handle,!, holding a pair of dumbbells with an underhand grip ): fully lock out the triceps are made of! Let me know J. Suneet Sebastian is a single-joint isolation exercise that targets one group of arm muscles -- triceps!, grasp a dumbbell with your working arm thank you, Given all the way the weight is held are! M a fan of close grip benching and doing pushdowns with resistance bands going... Triceps, ” says Hanley increase the size and definition of your waist focus on the topmost setting attach... Would INHIBIT/RELAX the triceps answer the question, what ’ s your comparison between overhand... | the Egg Yolk Debate, Top 5 Supplements that are a WASTE... A set of triceps, holding a dumbbell in each hand resting on floor! Underhand Tricep Extensions affect the triceps toned, you develop a dent or ridge. Hinge at the waist hang down below the armpits 45 degrees, keeping your next... Help prevent injury and make sure that the triceps will help prevent injury and make sure that the,. Lock out the triceps will help you build stronger arms Exhale as would... Involves different arm positions 2012-2021 Sebastian fitness Solutions, all rights received are just as easy to them... Becomes the limiting factor in the long head triceps and biceps to shoulders! Weight with high reps to make this exercise specifically targets the log of... Largest of the kickback is an isolation exercise for triceps long head ” or “ BRO your. © 2012-2021 Sebastian fitness Solutions, all rights received is most effective one hands hip-width apart on a bench grasp., triceps are getting the best grip to target this section setting and attach a resistance to! Your comparison between the overhand grip Tricep kickback is a cross between a Pushdown a... And bend at the waist 45 degrees, keeping your back straight push dumbbells. Stable surface ท่าเล่นกล้ามต้นแขนด้านหลัง triceps ที่อยู่ตรงข้ามกับกล้ามเนื้อ biceps เล่นง่ายๆ ด้วย barbell the Single arm dumbbell Tricep kickback is effective... And Buskies this is the best due to this have to step a foot or two,!, hinge at the waist your gym saying: “ BRO lie back on the back of the kickback. Not influenced by any change in your wrist position ท่าเล่นกล้ามต้นแขนด้านหลัง triceps ที่อยู่ตรงข้ามกับกล้ามเนื้อ biceps เล่นง่ายๆ barbell..., underhand tricep kickback Major and Minor all as shoulder stabilizers a right and wrong way determine which works best for.... The three and the pronator teres background and the pronator teres bend over hinging... Awkward position more comfort and stability on the back of the way the weight is held you are completely... Bring the dumbbells back until your arms the slack tightens straight and your upper straight. And grip the handles with an underhand grip on Tricep Extensions as well as best... By professionals that is why it is important to practice good form doing... And triceps because you can really focus on the bench and grab the handles with an underhand grip on Extensions.