10 Effective Long Head Tricep Exercises For Mass 2024

Without further ado, here are six exercises that you can do instead of reps.

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Inverted Row

Inverted rows are great back complicated exercises for the rhomboids and posterior deltoids. Use a bar or suspension trainer to pull up on your back.

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Renegade Row

Renegade rows work the back, shoulders, and core, making them hard. They are done in plank with dumbbells or kettlebells.

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Lat Pulldown

Popular lat pulldowns target the latissimus dorsi muscles on the sides of the back. Cable machines or lat pull-down machines are used.

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Close Grip Chin-Up

Close grip chin-ups focus on back muscles. They require an underhand pull-up bar grip.

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Dumbbell Pullover

Dumbbell pull-ups target the chest (pectoralis major and minor) and latissimus dorsi. Dumbbell pullovers are done on a bench with both hands above the chest.

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The dumbbell bent-over row is an easier alternative to full-bodyweight pull ups. Because pull-ups require lifting your body vertically against gravity.

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Dumbbell Bent-Over Row

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Pull-ups and dumbbell upright rows work your upper body. The upright row works trapezius, lateral, and frontal deltoids. Pull-ups emphasize the latissimus dorsi.

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Dumbbell Upright Row

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Standing cable lat pulldowns target the latissimus dorsi like pull ups. The traps, biceps, and rhomboids are also engaged.

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Standing Cable Lat Pulldown

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Barbell bent-over rows work lats, rhomboids, traps, rear delts, and biceps. This pull-up variation is great for back development.

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Barbell Bent Over Rows

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The towel row adds difficulty to rowing by using a towel as a grip. It targets comparable muscles as the inverted row, but with a towel.

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Towel Row

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