Strengthen and tone your triceps with the Dumbbell Tricep Extension. This exercise targets your upper arm by raising and lowering a dumbbell behind your head, enhancing upper body strength.
Hold a dumbbell with both hands, sitting on a flat bench and placing your feet firmly onto the ground.
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Raise your arms and hold the dumbbell above your head, keeping your arms as close to your ears as possible.
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Slowly lower the dumbbell behind your head by bending your elbows but keeping your upper arms stationary.
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Lift the dumbbell back up to the starting position in a controlled manner.
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Repeat this process for the programmed number of reps. Be careful not to let your elbows flare out too widely or to use your shoulders instead of your triceps to lift the weight.
Hold a dumbbell with both hands, sitting on a flat bench and placing your feet firmly onto the ground.
Raise your arms and hold the dumbbell above your head, keeping your arms as close to your ears as possible.
Slowly lower the dumbbell behind your head by bending your elbows but keeping your upper arms stationary.
Lift the dumbbell back up to the starting position in a controlled manner.
Repeat this process for the programmed number of reps. Be careful not to let your elbows flare out too widely or to use your shoulders instead of your triceps to lift the weight.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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