Tricep extension
May 5th, 2023 1:23 PM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellThe dumbbell tricep extension is a strength training exercise that targets the triceps muscles located at the back of the upper arm.
Stretch to do prior to exercise:
- Tricep stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio or dynamic stretching
How to select the proper weight:
- Choose a weight that allows you to complete the exercise with proper form and without pain or discomfort.
Proper form:
- Stand with your feet shoulder-width apart and hold a dumbbell in both hands.
- Raise the dumbbell above your head, with your arms fully extended.
- Slowly lower the dumbbell behind your head by bending your elbows, keeping your upper arms close to your head.
- Extend your arms to raise the dumbbell back to the starting position.
How to reduce the difficulty:
- Use a lighter weight
- Perform the exercise seated instead of standing
How to increase difficulty:
- Use a heavier weight
- Perform the exercise while standing on one leg to engage your core muscles
Number of reps:
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise:
- 10-15 minutes
Body Group:
ArmsMuscle Group(s):
TricepsMuscles used:
Primary:
Triceps BrachiiSecondary:
DeltoidsTertiary:
N/ADifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.