7) Seated Reverse Grip Overhead Triceps Extension
The long head of the triceps tends to get neglected, primarily because it responds best to heavy loads and overhead movements, which people often leave out of their arm routines. This is why the seated overhead extension is my go-to move for bringing up the long head.
Sit on a low-back seat or bench and hold an EZ-curl bar overhead with your arms extended and an underhand grip (palms and forearms facing behind you) inside shoulder width. Keeping your upper arms stationary and your elbows in tight, bend your arms to slowly lower the bar until your elbows reach 90 degrees of flexion. Contract your triceps to extend your elbows to full lockout at the top.
8) Seated Rotation
Life and sport happen in the transverse plane, like when you put on your seatbelt or swing a bat. You need to train that way in the gym. Like the commercial says, Keep crunching, but add in some side-to-side rotation to do everything better.
Sit on the floor holding a weight or medicine ball with both hands in front of you, elbows slightly bent. Start with your knees bent 90 degrees and feet on the floor (advanced trainees can raise their feet off the floor). Rotate the weight from one hip to the other in a continuous side-to-side motion, following the weight with your eyes and allowing your shoulders to rotate. Try to keep your legs from swaying side to side during the movement. It’s not just difficult in terms of coordination, but it will also give your stabilizing muscles a ton of extra work.
