Body part
triceps
Instructions
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand.
- Raise the dumbbell above your head until your arm is fully extended and perpendicular to the floor.
- Keep your upper arm close to your head and your elbow in as you slowly lower the dumbbell behind your head.
- Pause briefly when the dumbbell is behind your head, ensuring your upper arm stays stationary.
- Raise the dumbbell back to the starting position by contracting your triceps.
- Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.
Advice
- Ensure you’re using a weight that allows you to complete the set with proper form without straining.
- Keep your core engaged to maintain stability and prevent lower back strain.
- Slowly control the dumbbell on both the upward and downward phases to maximize muscle engagement.
- Position your upper arm perpendicular to the ground and avoid any unnecessary elbow movement.
- Inhale as you lower the dumbbell behind your head and exhale while extending it up.
- Keep your wrist straight and in line with your forearm throughout the movement to avoid strain.
- If possible, perform the exercise in front of a mirror to check for proper alignment and form.
- Alternate arms evenly to ensure balanced development and prevent muscular imbalances.
- End each set with a full extension and a pause to maximize muscle contraction.
- Incorporate a proper warm-up before starting to prepare your triceps and prevent injury.
