Building long head of tricep, bicep, and upper back.

[TMac35]

I'm looking for new exercises to add my training. The long head of my triceps and biceps are alittle underdeveloped and I need some shock to my workouts. Im also trying to add to my upper back. Basically Im looking for anything that has worked well for others. Any suggestions are welcomed.

[godsmack4evr]

skull crushers

[apollocreed1]

Try isolating the muscles groups.

For biceps do concentration curls or preachers
For triceps do pushdowns or overhead extensions
for upper back do lat pulldowns and pull ups BB rows do help build up your middle back.