Why it's on the list: This compound exercise makes it especially easy to pick and change weights for different rep ranges. This makes it easy to do forced reps, dropsets, or even rest-pause sets to boost your intensity.

Pro tip: Many trainees mess up here by failing to go to full triceps extension and stopping short of fully bending their elbows. Your triceps are elbow extenders, so perform the full range of motion.

Triceps Machine Dip Variations for Triceps Growth:

In your workout: Do this early or in the middle of your workout for 3-4 sets of 6-10 reps, and you'll be convinced this is one of the best arm muscle-building machines out there. Alternately, up the reps to double digits as an upper-arm burnout.

Recover Faster with Fast-Digesting Protein
Recover Faster with Fast-Digesting Protein
As soon as you finish that last rep, it's up to your muscles to start repairing the damage. Give your body what it needs to repair, rebuild, and refuel for your next big day in the gym!*
Tricep Workout Tricep