PJR Pullover
0:47
YouTubeTestosterone Nation
PJR Pullover
This is the most effective movement for growing the long head of the triceps. It's a modified pullover using a dumbbell where the emphasis is placed on the triceps rather than the lats or pecs. Begin with the dumbbell over your face and then lower it behind your head. Focus on stretching the triceps. Think about dropping the dumbbell down to ...
57.5K viewsDec 6, 2018
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#Triceps Workout
Best 9 Triceps Exercises for Bigger & Stronger Arms 💪 Looking to build bigger, stronger triceps? This complete triceps workout includes the 9 best triceps exercises to target all three heads of the triceps. Perform 3 sets per exercise, focus on controlled reps, and keep rest between 45–60 seconds. Perfect for gym workouts, arm day, and anyone wanting bigger arms fast. Save & try this triceps workout routine 💪🔥 Workout Structure: Sets: 3 Reps: 8–12 (harekete göre) Rest: 45–60 sec Tempo: Contro
Best 9 Triceps Exercises for Bigger & Stronger Arms 💪 Looking to build bigger, stronger triceps? This complete triceps workout includes the 9 best triceps exercises to target all three heads of the triceps. Perform 3 sets per exercise, focus on controlled reps, and keep rest between 45–60 seconds. Perfect for gym workouts, arm day, and anyone wanting bigger arms fast. Save & try this triceps workout routine 💪🔥 Workout Structure: Sets: 3 Reps: 8–12 (harekete göre) Rest: 45–60 sec Tempo: Contro
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The PJR Pullover
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Dumbbell Only Tricep Guide 💪🏼 If you only have access to DB’s I recommend trying to hammer the long head of your triceps with the PJR Pullover for 2-3 sets. Then, you can just perform one other exercise that hits the lateral and medial head nicely. A couple sets close to failure will do 👌🏼 something like a JM press or Skull Crusher — or an overhead moment could work Save this so you always have it. Hope this helps you. 𝗢𝘂𝘁𝗳𝗶𝘁 𝗯𝘆 𝗔𝗦𝗥𝗩 | 𝗧𝗵𝗲 𝗼𝗻𝗹𝘆 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗴𝗲𝗮𝗿 𝗜
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The PJR pullover is one of the most underrated triceps mass builders. Here’s why it works so well 👇 • It loads the long head of the triceps in a deep stretch (that’s where size comes from). • You get heavy weight long range of motion without destroying your elbows. • The dumbbell path keeps constant tension instead of locking out and resting. • Chest and lats assist just enough so your triceps can handle more load safely. If your elbows hurt on skull crusher stop doing them and upgrade to this.
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