Body part
Triceps
Instructions
- Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
- Bend your knees slightly and hinge forward at your hips, keeping your back flat.
- Engage your core and keep your upper body stable.
- Lift your right elbow up and back, keeping it close to your body, until your upper arm is parallel to the floor.
- Extend your right arm straight back, squeezing your triceps at the top of the movement.
- Pause for a moment, then slowly lower the dumbbell back to the starting position.
- Repeat the movement for the desired number of repetitions on your right arm.
- Switch the dumbbell to your left hand and repeat the exercise for the desired number of repetitions on your left arm.
Advice
- Focus on squeezing your glute muscles at the top of the movement.
- Maintain a neutral spine and engage your core throughout the exercise.
- Start with lighter dumbbells and gradually increase the weight as you get stronger.
- Keep your elbows close to your waist and avoid swinging them during the movement.
- Exhale as you kick back the dumbbells and inhale as you return to the starting position.
- Alternate between legs for an even distribution of work.
- Don’t rush the movement; perform it slowly and with control.
- Ensure that your shoulders are relaxed and not hunched up.
- Avoid hyperextending your knee; maintain a slight bend throughout.
- Listen to your body and stop if you feel any pain or discomfort.
