Dumbbell Triceps Extension

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Dumbbell Triceps Extension

Instructions

Preparation

Position one dumbbell overhead with both hands under inner plate (heart shaped grip).

Execution

With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyperextending wrists. Return and repeat.

Comments

Position wrists closer together to keep elbows from pointing out too much. Let dumbbell pull arm back to maintain full shoulder flexion. Consider using seat with back support as illustrated. Back support should not be so high that it interferes with dumbbell being completely lowered (i.e. full range of motion). If shoulder flexion flexibility is not adequate, position hips slightly forward (as illustrated) so elbows are positioned upward. Position body more upright if shoulder flexion flexibility is adequate. See suggested mount & dismount.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

  • None

Stabilizers

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