Body part
Triceps
Instructions
- Lie down on a bench with a dumbbell in one hand.
- Position your arm so that it is fully extended and perpendicular to the floor, with your palm facing down.
- Slowly lower the dumbbell towards your head by bending at the elbow joint, keeping your upper arm stationary.
- Pause briefly when your forearm is parallel to the ground.
- Extend your elbow joint to bring the dumbbell back to the starting position, fully extending your arm.
- Repeat for the desired number of repetitions, then switch to the other arm.
Advice
- Start with a weight that challenges you but allows you to maintain proper form throughout the exercise.
- Focus on keeping your elbow stable and close to your head throughout the movement.
- Engage your core and keep your shoulders down and back to maintain proper posture.
- Exhale as you extend your arm and inhale as you bring the dumbbell back to the starting position.
- Perform the exercise in a slow and controlled manner to maximize muscle activation.
- Experiment with different grip widths to target different areas of the triceps.
- Incorporate progressive overload by gradually increasing the weight or the number of reps as you get stronger.
- Make sure to warm up adequately before performing the exercise to prevent injury.
- Listen to your body and take rest days as needed to allow for proper recovery and muscle growth.
- Consider alternating this exercise with other triceps exercises to ensure balanced muscle development.
