My Hypertrophy Series Bicep & Tricep Program is Now Available!!! https://www.drgains.com/hypertrophy...

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Key Timestamps:
0:00 Intro & Workout Demonstration
0:13 How Supination (Underhand Grip) Targets the Triceps Lateral Head
0:27 How Pronation (Overhand Grip) Targets the Triceps Long Head
0:52 Why You Should Lean Back During Tricep Extensions (90 Degree Rule)
1:21 Intro to the Maximum Gains Online Tricep Program
1:35 How to Sign Up as a BetaTester for the Tricep Program

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Video Overview:
In this video I give you a killer technique I developed that enables you to alternate between preferentially targeting the lateral head and the long head of the triceps in the same exercise, which helps ensure that you’re building the entire tricep muscle evenly. When you supinate your arm so that your palm is up during the tricep extension, your upper arm naturally externally rotates so that the origination point of the lateral head (next to the radial groove of the humerus) directly opposite the resistance, and when you pronate your arm so that your palm is down, your upper arm naturally internally rotates, which puts the origination point of the long head (the infraglenoid tubercle of the scapula) more directly opposite the resistance. Of course, both heads will be worked to some degree with both motions, but you are able to control which head is targeted the MOST. You can check out my previous video for more detail on regionspecific hypertrophy. Also notice that with both of the motions, I lean my upper body back as I extend my elbow that will increase the effective resistance that the tricep heads feel during max contraction due to the 90 degree rule. This can be used as a part of any workout routine, but works particularly well as a finisher at the end of a workout, or as a way to get a balanced tricep workout in one exercise if you’re pressed for time. Try this out the next time you work your triceps and you’ll feel the difference!

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Credits: Anatomy animations are from Complete Anatomy by 3D4Medical