Most people think of this as an accessory lift. They might throw it in at the end of a workout and use light weights. This is the wrong approach. You can go very heavy on this lift and if you attack it as one of your main lifts, you will pack on loads of muscle on those triceps.
In the image above I am doing 185 lbs. for a set of 8 reps. I am not telling you this to impress you. I am telling you this to impress upon you that it is possible to go very heavy with this lift.
One of the keys to this lift is to cup your wrist forward. Don't let your wrist break backward. Form a cup and hold the bar in that cup without breaking the wrists. I am sure you have heard the adage, "A chain is only as strong as its weakest link". Well that applies to your wrists on this lift. If you don't let your wrists break, you will be surprised at how heavy you can really go on this lift.
Keep your elbows in and tight. Don't cheat and let the elbows flare out. Your upper arm should always be pointed straight up at the ceiling. Don't let your upper arms swing back and forth.
Have a spotter you can trust and bring the weight down, under control, to the head and drive it up. Again, no cheating -- keep your elbows in and the upper arms still and pointed straight up.
Well have at it! Remember -- most of your arm size is triceps, not biceps, so if you want big guns, start packing on the weight with this great lift.
Train hard!
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