Dumbbell Seated Bent Over Triceps Extension
The Dumbbell Seated Bent Over Triceps Extension is a fantastic exercise that specifically targets the triceps muscles, located on the back of your upper arms. This exercise is great for both men and women who want to tone and strengthen their arms, and it can be performed at home or in a gym setting. To perform this exercise, you will need a pair of dumbbells that you feel comfortable lifting. Start by sitting on a bench or chair with your feet firmly planted on the ground. Hold a dumbbell in each hand, allowing your arms to hang down by your sides. Next, hinge forward at the hips, maintaining a flat back, and keep your palms facing each other. This is your starting position. From here, exhale and brace your core as you begin to slowly lift the dumbbells up towards your shoulders by bending your elbows. Make sure to keep your upper arms stationary throughout the movement, with only your forearms moving. Once you have reached the top of the movement and your triceps are fully contracted, hold for a brief moment. Inhale as you slowly lower the dumbbells back to the starting position under control, feeling a stretch in your triceps. Repeat for the desired number of repetitions, making sure to maintain proper form and control throughout the exercise. The Dumbbell Seated Bent Over Triceps Extension is a fantastic addition to any upper body or arm-focused workout routine. By consistently incorporating this exercise, you can effectively target and strengthen your triceps, helping you achieve the sculpted, toned arms that you've been striving for. Remember to start with a weight that challenges you but still allows for proper form, and gradually increase the weight as your strength and technique improve.
Instructions
- Sit on a bench with your feet planted firmly on the ground and a dumbbell in each hand.
- Bend forward at the waist, keeping your back straight and chest up. Rest your elbows on the inside of your thighs, just above the knees.
- With your palms facing each other, lift the dumbbells so that your upper arms are parallel to the floor and your elbows are bent at a 90-degree angle.
- Keeping your upper arms stationary, slowly extend your elbows and straighten your arms until the dumbbells are directly above your head.
- Pause for a moment, then reverse the movement and lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Start with a weight that challenges you but allows for proper form and technique.
- Maintain a stable and upright seated position throughout the exercise.
- Engage your core muscles to stabilize your spine and prevent excessive leaning.
- Initiate the movement by hinging at the elbows and lowering the dumbbells towards the floor behind your head.
- Keep your upper arms close to your head throughout the exercise to isolate the triceps muscles.
- Focus on a slow and controlled eccentric (lowering) phase to maximize muscle activation.
- Exhale as you extend your elbows and return to the starting position.
- Avoid using momentum or swinging your arms to perform the exercise.
- Adjust the weight and repetitions based on your fitness level and goals.
- Listen to your body and rest as needed to avoid overexertion or injury.
