HOW TO BUILD TOP-TIER TRICEPS
By Dany Garcia and Dave Rienzi
5 Minute Read
This tricep workout will contour your arms, creating the effect of a custom-made silhouette: the next instalment in our Glamour Muscles series is here.
Many women are self-conscious about their arms, and as we age, terms like “bat wings” are thrown around with wild abandon. This narrative that we can adopt—that we need small arms for it to be socially acceptable to expose them—is harmful to women. It affects both our confidence and our fashion choices: many of us stop wearing sleeveless tops because we become so mindful of how our arms look from different angles.
In 2026, women are liberating themselves from the smallness narrative. We are building our biceps en masse—so much so that Madonna has become a bicep muse. In our ongoing romance with the bicep, we should not forget the tricep: training your triceps will bring another dimension to your arms that makes them look not only sculpted, but tailored.
Here, the second instalment of our all-new workout series.
THE DANIMÁS GUIDE TO GLAMOUR MUSCLES
A glamour muscle is, according to Danimás founder Dany Garcia, a diamond in the crown of a built body. Each workout in this series is designed to be an exquisite carat, added into your everyday workout programming to evolve your body and your practice. The Glamour Muscles program enables you to mix form with fun—to focus on building meticulously different areas of your body.
As always, begin with a proper warm-up. For inspiration, try our go-to Danimás warm-up.
Feel the muscle. Control the movement. Own the contraction.
THE GOAL
“This focused triceps workout is designed to train all three heads of the triceps while improving your ability to deliberately recruit, contract, and control the muscle,” says Dany. “The emphasis is not simply on moving weight. It is on feeling the triceps work through every phase of each repetition.”
THE LEARNING
Mind-muscle connection is the practical ability to direct your attention toward the muscle you are training and intentionally contract it during a movement. Neuromuscular control is a technical term that describes how the nervous system coordinates muscular recruitment and movement, which is especially relevant here. “For this workout, the goal is simple,” advises Dany.
“Deliberate contractions, controlled negatives, and appropriate resistance keep the triceps at the focus of every rep.”
THE PHILOSOPHY
“Power is not only how much force you can produce, it is how precisely you can command it,” says Dany.
The workout intentionally changes arm position and loading to train the triceps comprehensively. The Rope Pushdown emphasizes the lateral head, the overhead extension places greater emphasis on the long head, and the cable kickback finishes with focused elbow extension and a deliberate contraction across the triceps. The common thread is control: every exercise asks you to feel the muscle shorten, own the peak contraction, and resist the weight on the way back.
RULES OF PRACTICE
This is a 3-move workout that comprises a superset (3 rounds of 2x exercises), with the third exercise done in isolation.
The workout should be structured like this:
SUPERSET A: COMPLETE ALL 3 SETS FIRST.
A1. Rope Pushdown—12–15 reps
A2. Leaning Overhead Rope Extension — 12–15 reps, performed immediately after A1
Rest 45–75 seconds, then repeat A1 + A2. Complete 3 total rounds of the superset.
THEN, MOVE TO B:
B. Single-Arm Cable Kickback. 3 sets × 12 reps each arm
Complete all 3 kickback sets after the 3 superset rounds are finished.
THE TAILORED TRICEP WORKOUT FOR POWER AND POLISH
1. Rope Pushdown: 3 sets x 12–15 reps
The primary focus: The lateral head of the triceps.
The why: The pushdown gives the workout a strong lateral-head emphasis and creates an opportunity to practice a deliberate peak contraction before transitioning into the overhead movement.
The how: Attach a rope to a high cable and stand tall with the upper arms close to the torso and the shoulders stable. Begin with the elbows flexed and keep the upper arms relatively fixed as you press the rope downward. As you push down, use a subtle internal-rotation intent through the upper arms. Press through the thumb and index-finger side of the hands while driving the pinkies outward. At the bottom, separate the rope ends completely and intentionally flex the triceps for 1 full second. Return under control. Resist the cable during the negative rather than allowing the weight stack to pull the arms back up.
Form cue: Separate. Squeeze for one. Control the return.
2. Leaning Overhead Rope Extension: 3 sets x 12–15 reps
The primary focus: The long head of the triceps.
The why: The overhead position places the long head of the triceps at a longer muscle length, complementing the pushdown and helping the workout address the triceps through a different position.
The technique: After the pushdowns, transition directly into the overhead rope extension. Position the cable behind you and lean slightly forward into a stable stance. Keep the upper arms relatively fixed as you extend the elbows and bring the rope forward. Reach full elbow extension without allowing the shoulders or torso to take over the movement. Hold the contraction for 1 second, then control the negative as the elbows bend and the triceps return to the stretched position.
Form cue: Reach long. Extend completely. Hold for one. Own the return.
3. Single-Arm Cable Kickback: 3 sets x 12 reps per arm
The primary focus: All three heads of the triceps.
The why: The unilateral cable kickback provides continuous tension and lets you focus completely on one arm at a time. It is an ideal final movement for practicing precision, symmetry, and a deliberate peak contraction.
The technique: Set the cable low and take the handle or attachment in one hand. Hinge forward slightly and position your upper arm alongside your torso. Keep the upper arm stable as you extend your elbow until the arm is straight. At full extension, contract your triceps and hold for 1 second. Slowly bend your elbow to return, resisting the cable throughout the negative. Avoid swinging your arm or using momentum.
Form cue: Do not swing the weight. Contract the muscle, hold it, then control it back.
TRAINING NOTES
Load: Moderate resistance is ideal. The final repetitions should be challenging without compromising the 1-second contraction or controlled eccentric.
Tempo: Think controlled down/up rather than fast repetitions. The eccentric should be deliberate, approximately 2-3 seconds when practical.
Rest: Rest about 45-75 seconds between rounds. The goal is local muscular work and control, not cardiovascular fatigue.
Elbow comfort: Use a pain-free range and cable position. If the elbow or shoulder feels irritated, reduce the load or range and adjust the setup rather than forcing the prescribed position.
Progression: Progress first by improving control and contraction quality, then by adding repetitions within the range, and finally by increasing resistance while preserving the same execution.
Commandments to live by:
• Hold every peak contraction for 1 full second.
• Control the negative on every repetition.
• Keep the shoulders and upper arms stable.
• Improve control first, then add reps, then add resistance.
This article is for informational purposes only—even if it includes insights from medical professionals, fitness experts, nutrition specialists, or other wellness advisors. It is not a substitute for medical advice, diagnosis, or treatment. Always consult a licensed healthcare provider before making any changes to your diet, exercise routine, supplement or medication regimen, or lifestyle habits. We make no guarantees about the effectiveness or safety of the strategies, products, or services mentioned. Never disregard professional medical advice or delay seeking it because of something you have read in this article. Your reliance on any information provided by Danimás is solely at your own risk. In no event will Danimás be liable for any loss or damage including, without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever, arising from the use of or reliance on any information provided in this article.
