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Giant Guns

Juan Morel's high-rep arm workout for diesel arms.

Per Bernal

SEATED E-Z BAR OVERHEAD EXTENSION

START Sit on a low-back seat holding an EZ-bar with an overhand grip. Begin with the bar overhead and your arms extended.

EXECUTION Bend your elbows to lower the bar behind your head, then contract your triceps to extend your elbows and return to the start position.

MOREL SAYS “I bring the weight all the way down to where the bar is behind my head at the bottom of each rep. Sometimes I see people go all the way up, but then they won’t go down very far. I think the stretch at the bottom is very important on this exercise for maximal triceps stimulation.” 


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Though not shown here, Morel does indeed lower the bar all the way down to his neck for a complete stretch before extending back up to the top for a full contraction. 

Per Bernal

CABLE EZ-BAR REVERSE-GRIP PRESSDOWN 

START Secure an EZ-bar attachment to a high pulley cable. Stand facing the weight stack and grasp the bar with an underhand grip. Begin with your forearms just above parallel with the floor and your elbows in close to your sides. 

EXECUTION Keeping your elbows in, contract your triceps to extend your elbows until your arms are straight. Squeeze your triceps, then return to the start position.

MOREL SAYS “It’s important to get that nice squeeze at the bottom to make sure you’re fully contracting the triceps medial head, which is the targeted area when using the reverse grip.” 

 

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