Full Body Plate Workout: At Home Burn 🔥

4 Kneeling Exercises to Lift Your Glutes, Sculpt Waist, and Reveal Abs at Home

4 Effective Kneeling Exercises to Sculpt Waistline and Reduce Lower Belly Fat Fast

All 3 variations still train all 3 heads — these are just biases based on joint position, grip, and tension. No single exercise “isolates” one head choose based on what you want to emphasize and how it feels for you. Pronated (overhand) grip → Targets all 3 heads → Greater emphasis on the lateral head * Pronated grip = more internal rotation elbow extension Supinated (underhand) grip → Targets all 3 heads → Slightly more medial head involvement * Supination shifts elbow mechanics → increases med

Triceps 101 | overhead tricep extension