Body part
Triceps
Instructions
- Lie flat on a bench with a dumbbell in one hand, holding it directly over your face with your arm fully extended.
- Keeping your upper arm stationary, lower the dumbbell in a semicircular motion behind your head until your forearm touches the bench.
- Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms and perform the exercise with the other arm.
Advice
- Use a challenging weight for this exercise to maximize muscle recruitment.
- Focus on maintaining proper form and control throughout the movement.
- Start with a lighter weight and gradually increase the resistance as you become stronger and more comfortable with the exercise.
- Engage your core muscles by actively contracting your abs and glutes during the movement.
- Keep your elbows close to your body and avoid flaring them out to the sides.
- Breathe out as you extend your arm and breathe in as you slowly lower the weight.
- For added challenge, try performing this exercise on an incline or decline bench to target different angles of your triceps.
- Add variety to your routine by incorporating different grip positions, such as an overhand or underhand grip.
- Remember to warm up and stretch your triceps before starting this exercise to prevent injury.
- Listen to your body and take rest days when needed to allow for proper recovery and muscle growth.
