For an excellent variation on the Lying Triceps Extension try doing them with dumbbells.

The exercise is performed in a similar way to the E-Z Curl or Straightbar French Press version. 

While lying on a flat bench, begin with your arms extended above you. Slowly lower both dumbbells simultaneously by bending at the elbows. (Note: Be sure to keep your upper arms perfectly straight and still.)

Now, simply push the dumbbells up and lockout at the top, squeezing your triceps as you complete the movement. Lower slowly and repeat for 8-12 reps.

Using dumbbells with this exercise from time to time will force you to maintain perfect form and really blast your triceps.

Have your biceps reached a sticking point in terms of size and shape? Blast your biceps into new growth by using partial repetitions.

For example, use three-quarter or one-half partial range movements with biceps.

With preacher curls for instance, warm up by doing a couple full range sets with moderate weights. Then go heavy with a partial rep focusing on only the bottom half of the movement. In other words, stop halfway up, lower slowly, and repeat.

After a short rest, throw a few more pounds on the bar and do partial preachers using only the top half of the movement. Then lower the weight only half way down, then curl the weight fully in squeezing hard at peak contraction.

Try experimenting with different exercises and varying partial ranges to blast past your sticking points and shock your biceps into some serious growth.

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