May 5th, 2023 1:23 PM Mr. Q Categories: Dumbbell
The 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.
- 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