Exercise 1: Stand with legs apart for the width of shoulders (or a little wider); Width of the bar grip depending on the biceps head, which is more involved in training:

- close grip (narrower than shoulder width) - greater engagement of short heads;
- medium grip (shoulder width) - both heads involved in the motion;
- wide grip (wider than shoulders) - greater engagement of long heads.

During exercise torso is straight. We make the movement from full biceps stretch to full contraction. Elbows adhere to the torso without changing position, ensuring proper muscle groups work. Inhale at the starting position, exhale after passing the weight through the hardest point of movement. Stopping the movement in the final phase allows for better blood supply to the muscle, provided that the biceps are in full tension. Lowering at a slower rate of lifting, with full control of weight. Exercises can be performed with a straight bar and E-Z bar, which helps to reduce the tension in the wrists. The variation of this exercise is the so-called. "21", consisting of 7 repetitions of lifting only to half of the movement (forearms parallel to the floor), in turn 7 repetitions from half up and ending 7 reps with a full range of motion.

Exercise 1: Individual exercise developing biceps mass and shape or as a warm-up exercise before heavy workout. Recommended performance with "supination" (ie, step by step rotation of the hand during exercise) of the wrist. When standing (or sitting) - straighten shoulders; palms facing each other. Bend arms and change the position of the hand so that, in the final phase of movement, the little fingers are above the thumbs. Straightening of arms ends when biceps is stretched. Exercise can be performed simultaneously with both hands, alternating the hands (switch the hands in a single repetition), or lowering one arm while lifting the other. The choice of exercise variation depends on individual training plan. Placing the elbows as in exercise 1 with a barbell. Exercise can be done without supination of the wrist, but this reduces the effectiveness of the exercise.

Exercise 1: Exercise performed similar to exercise 2, with the difference that the wrist alignment is neutral throughout the whole exercise. Hands facing inwards with thumb up. Elbows kept by the body in a fixed position. Slower and controlled return movement. Exercise can be performed simultaneously with both hands, alternating the hands (switch the hands in a single repetition), or lowering one arm while lifting the other. The choice of exercise variation depends on individual training plan.

Exercise 1: Exercising for weight gain and "bumping" the biceps, thanks to the brachialis muscle, placed under the two-headed, pushing it up. Sit on the seat of the preacher bench. Legs spread to stabilize the position. The upper edge of the preacher bench under the arms. Arms spaced parallel at the shoulder width. The spacing of the hands depends on the purpose of the exercise. Movement starts with full biceps stretch to their full contraction, the forearms should not exceed the vertical line. Lowering the weight at a slower rate than the rate of its lifting, fully controlling its weight. Exercise can be done with a straight or E-Z bar (the wrist tension decreases) or the bar of the low cable pulley (photo 5). The negative phase of motion - straightening of arms should take place with full weight control. Lower the bar slower than we raising. Breathing as in a standing barbell exercise. For this exercise, both a straight barbell and a E-Z bar, which reduces the tension the wrists. This exercise can also be done by replacing the barbell with the low cable pulley (photo 5) or on machines (photo 6).

Exercise 1: Like in previous exercise (with the barbell), the difference is that barbell is replaced with dumbbells. Arms can work our one another or both at the same time.

Exercise 1: Forearms slightly inclined from the trunk, elbows stick to the torso. During the exercise, gradually turn hands (wrist supination). Starting position: straight arms; hands facing each other with fingers, turning as arms are bending gradually. At the final moment of movement (with bent arms) small fingers placed above the thumbs. For better development of biceps, it is recommend to stop the motion in the final position and maximal muscle tension for 1-3 seconds. Exercise can be performed simultaneously with both hands, alternating the hands (switch the hands in a single repetition), or lowering one arm while lifting the other. The choice of exercise variation depends on individual training plan.

Exercise 1: It is shaping biceps (especially their top part). It requires a high concentration during performing. Sit down slightly lent forward on a bench or chair. Grasp the dumbbell with a hand and rest the elbow on the inside of the thigh. Slowly we lift and lower the weight, concentrating on the technique of performing. Depending on the level of training, wrist supination can be applied. The arms "close" to the end, stretching the muscle at the maximum. We only stretch the arm until the bicep stretches.

Exercise 1: Like in exercise 1 with the barbell; bar replaced by the pulley bar (or handle – when only one arm exercised).

Exercise 1: Stand with legs apart for the width of shoulders (or a little wider), grab the barbell. Elbows still at the trunk, wrists locked in one position throughout the exercise. Movement takes place only in the elbow joints. Lowering at the slow pace and with full control of weight. Breathing, as in a barbell exercise with a reverse grip. Exercise can be done by replacing the bar with the lower pulley bar (photo 13).

Exercise 1: Starting position and scope of the exercises the same as in the reverse grip barbell preacher curl. During this exercise, more involved are arm and forearm muscles, and additionally biceps part at the elbow.

Exercise 1: Developing inner forearm; essential for the development of this muscles part. Develops the grip strength. Sit and grasp the bar with the reverse grip, the distance of the between hands about 15 cm (wider strains wrists). Rest forearms on the thighs so that only the hands are sticking out of the legs. Only wrists work. The range of motion as big as possible and for this purpose we allow the bar at the lowest position to reach the tips of the fingers, then we squeeze our hand and bend the wrist to the maximum. Exercise can also be done by replacing the bar with the bottom pulley bar or dumbbell (one arm).

Exercise 1: Starting position and technique the same as in the prevision exercise. Lower the barbell maximally bending the wrists (up the movement limits), then we lift up the barbell with the strength of the wrists to the maximum height. Wrists work during performing the exercise.

Exercise 1: Stand with slightly spread legs in front of the pulley, grasp the handle with a width of 10-20 cm, thumbs on the handle. Leaning slightly forward, press down the handle of the lift. The arms are along to the trunk. Only forearms (elbows) work in motion. Total arm stretch to achieve effective muscle tension. The arms are straightened to the end for better muscle tension. The elbows remain motionless when the handle of the lift reaches the upper position, which helps to keep the triceps tension. The condition of correctness of exercise is to maintain constant muscle tension. Smooth movement during lowering is slower than during the lifting. Weight lowered with full control.

Exercise 1: The exercise develops all three heads of the triceps muscles (especially the long head). Work out using a straight or E-Z barbell (it allows you to increase the range of motion and reduce the strain that occur in the wrists). The elbows placed close to the head are immobile during exercise. Movement range: from full arm extension, full bend in elbows with simultaneous weight control while lowering. Lowering the barbell without full control of the weight causes the elbow joint overload and can cause painful injuries. The exercise can be done by replacing the bar with a straight or E-Z bar of the low pulley (photo 24), and with a thick knotted rope (with a parallel grip) with a dumbbell held with both hands ( photo 25), bearing in mind the need for equal engagement of both hands.

Exercise 1: This is a variation of the previous exercise, which allows for better concentration on the muscles of each arm (left or right triceps). The elbows placed close to the head are immobile during exercise. Movement range: from full arm extension, full bend in elbows with simultaneous weight control while lowering. Lowering the barbell without full control of the weight causes the elbow joint to overload and can cause painful injuries. Lowering the bar at slower than lifting. The handlebar can be replaced with the handle of the low pulley (photo 27).

Exercise 1: We grasp the bar (if grasped with a reverse grip - engaging more lateral head of the triceps, and less of the medial head) to a width of shoulders or smaller. For exercise we use a straight or E-Z bar (reduces strain in the wrists). We straighten the arms (to the locked elbows) lifting the bar above the forehead, and the arms forming an angle in the range of 45 – 90 degrees with the floor. Only the elbows work. Only forearms remain in motion. We carry weight along the arc: from the forehead to the starting position. Lowering slower than lifting. Exercise is performed alternately on an incline bench (head upwards, providing greater activity of the lateral and medial heads, in on the decline bench - long heads of triceps are more involved). The exercise can be performed on the low pulley bar (photo 29).

Exercise 1: Hammer grip allows to involve maximally lateral and medial heads of triceps brahii muscles. Technique similar to exercises with barbell. Lower dumbbells near the head. Work of muscle heads the same as in exercise 4.

Exercise 1: Lean forward placing one arm on the bench. Lift the dumbbell held in the other hand above the back line by placing the forearm perpendicular to the ground. Working with triceps only, we straighten arm in the elbow, lifting the weight to full extension. For better muscle tension, stop the motion in the final phase of lifting for a few seconds.

Exercise 1: Stand backwards to the high cable pulley in lunge, grasp the handle (bar) and straighten the arms in a horizontal plane. Lowering phase slower than lifting phase, with full control of weight during exercise.

Exercise 1: With the additional support (bench) for the elbows, allows for better concentration and isolation of the work of the triceps. Kneeling with the body lent forward, we grab the bar (or handle) of the high cable pulley located behind the back. Elbows on the bench. Straighten the arms with the forearm (only the elbows). Full range of motion: light arc from maximum bend to full arm extension, horizontally.

Exercise 1: The distance of the dripping bars should slightly exceed the width of the shoulders. Lowering and lifting of the body is done by bending the arms in the elbows. During the whole exercise, the elbows should be as close as possible to the trunk. Torso upright (leaning forward reduces the work of triceps, increasing the involvement of the chest muscles). Movement range: from maximum bend to full arm extension. Moderate pace, no jerks and too fast lowering. Advanced bodybuilders can exercise with extra weight (with lots of repetitions in the series).

Exercise 1: Perform lowering and lifting of the trunk with hands placed on the bench behind the back, legs on another bench (higher than bench, on which hands are placed). Arms fully extended for better muscle tension. Lowering motion slow, lifting motion slightly faster. Exercise can be done with the grip or placing the bench alongside, hands on the edge on sides of the bench (parallel grip). Increase the difficulty of the exercise by using additional weight (eg, the pate on the laps) (gif 10). For better activation of the muscles, several repetitions can be done without an additional weight, and then ask your partner to put a plate on the laps and do another several repetitions. Make the switch. This is the perfect exercise to maximize “pumping" of the triceps at the end of the training.

Exercise 1: Similar to arm extension, but because of the of the difficult grip to master, it is more difficult to perform. Elbows close to the torso, full range of the movement in the elbows. Control of the weight during exercising, lowering slower than lifting. At the end phase of the extension, stop the motion to achieve better tension of the muscles.

Exercise 1: The exercising technique is similar to the technique of the chest pressing with the close grip. The difference is in the position and work of the elbows. The elbows are directed slightly to the center (about 35-45 degrees to the trunk). Grip for shoulder width (or narrower). We practice using a E-Z bar to reduce wrist tension and gain a better concentration on the biceps work. We stop movement before locking the elbows before reaching the full extension of the arms, resulting in increased triceps muscle tension. Exercise can be done with a straight bar, or with a Smith machine (photo 39).