For most guys, getting a set of superhero-worthy arms means hitting the gym for set after set of biceps curls. Curls are great—but they’re missing out on real gains if that’s the only muscle they’re making any effort to hit. There’s just no way that Captain America skimps out on his triceps work.
Men’s Health Advisor and trainer Don Saladino, the man behind the big-screen hero bodies of Ryan Reynolds and Sebastian Stan, programs plenty of triceps work into his routines to build super-powered arms. After all, the muscles are the biggest on your arm, even if the biceps get most of the glory.
Saladino uses exercises like the triceps kickback to spread the pump love around the rest of the arm. To perform the move, you’ll need a set of dumbbells. Make sure you grab a weight that allows you to work through the full range of motion with control, here—you won’t reap the benefits if you’re just flailing backwards.
- Hold the dumbbells in each hand, standing with your feet hip-width apart and a slight bend in your knees.
- Hinge at the hips and lean your torso forward, without rounding the spine.
- Raise the dumbbells into position so that the tops your arms are parallel to the ground, with your elbows bent.
- Squeeze your triceps to extend your arms back behind yourself and lock out the elbows. Control the weight throughout the motion, then return to the starting position.
To add triceps kickbacks to your workout, start with 4 sets of 8 to 10 reps.
By Brett Williams