Isolation · Triceps
These 8 exercises are the isolation (single-joint) exercises for the triceps in the GymStreak library, beginner to intermediate level, using cable machine, barbell and dumbbell. Good places to start: Reverse Tricep Pushdown and Skull Crusher. By level: 3 beginner and 5 intermediate.
Written by the GymStreak coaching teamUpdated
01
Isolation triceps exercises move a single joint, so the triceps do most of the work. Use them after your compound lifts, with moderate to high reps and controlled form, to add focused volume. The loads are lighter, so they're a good place to practise a slow lowering phase and a full range of motion, and they add little fatigue to the rest of your workout.
02
Heavier compound moves such as close-grip bench presses and dips let the triceps work alongside the chest and shoulders. Isolation moves such as cable pushdowns, kickbacks and extensions let you target the triceps directly and are gentle to learn. Keep the upper arm still during pushdowns and extensions, and control the lowering phase; elbows can feel irritated by very heavy extension work, so progress gradually.
03
Combine one compound option (close-grip press, dips or diamond push-ups) with one extension that works the arm overhead or behind the body and one pushdown. Bench and floor dips are the easiest bodyweight starting points.
BeginnerIntermediateAdvanced
Beginner isolation cable machine exercise for the triceps.
Beginner isolation barbell exercise for the triceps.
Beginner isolation cable machine exercise for the triceps.
Intermediate isolation dumbbell exercise for the triceps, also working the shoulders.
Intermediate isolation barbell exercise for the triceps.
Intermediate isolation cable machine exercise for the triceps.
Intermediate isolation cable machine exercise for the triceps.
Intermediate isolation dumbbell exercise for the triceps, also working the shoulders.
Free GymStreak calculators that go with triceps training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
