Arms Focus

Barbell Skull Crusher

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Coach Notes

Coach Take

Classic elbow-extension move for adding triceps size.

Make It Easier

Cable Overhead Extension

Level It Up

Slow Eccentric Lying Extension

Build Size

3-5 x 10-12, rest 60-120s

Chase Pump

2 x 15 burn reps

Attribute Breakdown

Muscle

Arms

DIRECT ARM ISOLATION TO BUILD BICEPS OR TRICEPS OUTPUT

Equipment

Barbell

BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL

Movement

Isolation

ISOLATION PATTERN TARGETING A SINGLE MAIN MUSCLE

Pattern

Horizontal

HORIZONTAL LINE OF FORCE, USUALLY PRESS OR ROW

Reps

12+

HIGH-REP WORK FOR VOLUME, BURN, AND MUSCULAR ENDURANCE

Goal

Hypertrophy

PRIMARY GOAL IS MUSCLE GROWTH THROUGH VOLUME

Ego

Medium

MEDIUM EGO: BALANCED BETWEEN FORM AND PERFORMANCE

Related Exercises

Barbell Alternate Biceps CurlBarbell Close-grip Bench PressBarbell Jm Bench PressBarbell Lying Close-grip Triceps ExtensionBarbell Reverse Wrist CurlBench Press Narrow GripBicep CurlBodyweight Biceps Curl

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