Body part
Triceps
Instructions
- Start by sitting on a bench with your back straight and your feet flat on the floor.
- Hold a dumbbell in each hand, with your palms facing inwards and your arms extended straight above your head.
- Keep your elbows close to your head and lower the dumbbells behind you in a controlled motion, bending your elbows.
- Stop when your forearms are parallel to the floor or slightly lower, and hold the position briefly.
- Raise the dumbbells back up to the starting position by extending your arms fully.
- Repeat for the desired number of repetitions.
Advice
- Maintain proper form and technique throughout the exercise.
- Start with lighter weights and gradually increase the weight as you get stronger.
- Focus on engaging your triceps muscles and avoid using other muscle groups to lift the dumbbells.
- Control the movement, lowering the dumbbells slowly and under control to maximize muscle engagement.
- Ensure that your elbows are positioned close to your head and avoid letting them flare out to the sides.
- Add variety by changing the grip on the dumbbells (e.g., palms facing in or out) to target different areas of the triceps.
- Incorporate a full range of motion by extending your elbows fully on the upward phase and flexing them to approximately 90 degrees on the downward phase of the movement.
- Breathe properly throughout the exercise, exhaling as you extend the dumbbells and inhaling as you flex your elbows.
- Pay attention to your posture and keep your abs engaged, back straight, and shoulders relaxed during the exercise.
- Allow for adequate rest and recovery between sets to prevent overtraining and maximize strength gains.
