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Building a pair of sleeve-stretching arms is on the brain of many gym-goers, but nobody approaches it the same way: Some guys head straight for the cables to perform all manner of push-downs, while others embark on a 90-minute tour of every exercise they know. Alas, the result of either method is lackluster growth.

Never confuse activity with achievement. The best intentions can be undone first and foremost by making poor exercise choices. So let’s be perfectly clear: Some movements are better than others when it comes to building muscle. If you want to build titanic triceps—which make up roughly two-thirds of your arm mass, by the way—then you should check out the 10 exercises below. They’re the best for building solid back-arm mass.

Some of these exercises are validated by research, notably EMG studies, which measure the electrical activity of working muscles. Other choices are based on factors that include how difficult a movement is, how easy it is to overload, how unique it is compared to other movements, and where it fits best into your workout.

If you don’t see your favorite on this list, don’t fret! These 10 exercises aren’t enough to complete your entire triceps toolkit; they’re just the beginning. We welcome your input in the comments section for any other recommendations you may have!

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