Bigger tris equals bigger arms: our unique unilateral approach will help you build fuller triceps in no time - Body Shop

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6. SINGLE-ARM PULL-DOWN (long head, medial head, lateral head, lats) Stand or kneel facing a high-cable pulley. Extend your right arm upward and grasp the handle with an overhand grip (6a). Pull the handle down all the way to midthigh by first bending your elbow and rotating your shoulder downward (6b), and then straightening your arm once the upper arm is parallel to your torso (6c). Pause, then slowly return to the starting position and repeat.

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TRICEPS UNILATERAL CHOICES

If you're new to triceps training, choose two exercises from below and perform two sets of eight to 10 reps per exercise twice a week. If you're more advanced, choose three exercises and perform three sets of eight to 10 reps per exercise. Cycle through all the exercises for best results, and to keep your training fresh.

EXERCISE

Triceps chop
Single-arm pull-over
Modified single-arm French press
Single-arm cable chest press
Diagonal extension
Single-arm pull-down

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