Body part
Triceps
Instructions
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in both hands, with your palms facing up.
- Raise the dumbbell above your head, keeping your elbows close to your ears and your upper arms stationary.
- While keeping your upper arms still, lower the dumbbell behind your head by bending your elbows. Your forearms should move only at the elbow joint.
- Exhale and extend your arms, raising the dumbbell back up to the starting position.
- Repeat for the recommended number of repetitions.
Advice
- Use proper form and technique to avoid injury.
- Start with a weight that you can comfortably handle and gradually increase the weight as you get stronger.
- Engage your core and keep your body stable throughout the exercise.
- Focus on squeezing your triceps at the top of the movement for maximum muscle activation.
- Don’t swing or use momentum to lift the dumbbell; the movement should be controlled and deliberate.
- Breathe out as you extend your arms and breathe in as you lower the weight.
- Include variations of this exercise, such as using an EZ bar or performing it seated, to target your triceps from different angles.
- Don’t neglect the rest of your upper body; incorporate other triceps exercises and overall arm workouts into your routine for balanced muscle development.
- Allow for adequate rest and recovery between workout sessions to allow your muscles to heal and grow.
- Consult with a fitness professional to assess your technique and create a customized workout program that suits your individual goals and abilities.
