70 MUSCLE & FITNESS JUNE 2017
8.
SEATED
ROTATION
(LOWER BODY, CORE)WHY YOU SHOULD BE
DOING IT
“Life and sport happen
in the transverse plane,
like when you put on“The biceps ladder is
a great mass builder,”
says industry expert Dr
Jim Stoppani. “First, it
allows you to go heavier
than you could with
standard curls [by using
your own body weight].
Second, you’re focusing
on the negative of each
rep, which will further
stimulate growth. And
finally, the ‘ladder’ aspect
of the lift functions like a
dropset, increasing your
total number of reps to
maximise blood flow
to the biceps. One trip
up the ladder and your
biceps will be screaming.”HOW TO DO IT
Set a bar in a power
rack or Smith machine
just above arm’s length
from the floor. Grab the
bar with a shoulder-
width underhand grip,
with your body hanging
underneath it in a
straight line from head
to toe. Starting with
your arms fully extended,
curl yourself up as high
as possible, bringing your
forehead to the bar. Do
as many reps as you can,
then raise the bar one
setting and repeat. Keep
raising the bar until you
reach failure.WHY YOU SHOULD BE DOING IT
“The long head of the triceps tends to get neglected,” says strength coach
Ray Wetterlund. “It responds best to heavy loads and overhead movements,
which people often leave out. This is why, when it comes to the long head,
the seated overhead extension is my go-to move.”SEATED REVERSE-
GRIP OVERHEAD
TRICEPS EXTENSION
7
How to do it
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.(TRICEPS)DO THESE EXERCISES