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Dumbbell Standing Bent Over One Arm Triceps Extension

Dumbbell Standing Bent Over One Arm Triceps Extension

The Dumbbell Standing Bent Over One Arm Triceps Extension is a fantastic exercise that targets and strengthens your triceps muscles. It's a great choice to sculpt and tone the back of your arms, giving you those coveted "Michelle Obama" arms. This exercise primarily focuses on the long head of the triceps, which is responsible for adding definition and shape to your upper arms. To perform this exercise, you will need a dumbbell. Begin by standing with your feet shoulder-width apart, knees slightly bent. Holding the dumbbell with your right hand, bend forward at the hips until your torso is almost parallel to the floor. Make sure to keep your back straight throughout the movement, engaging your core for stability. Next, with your right upper arm parallel to the floor and your elbow bent, extend your forearm backward until it is fully extended. Pause for a moment, feeling the contraction in your triceps, then slowly lower the dumbbell back to the starting position. Repeat for the desired number of repetitions and then switch to the left arm to maintain balance and symmetry. The Dumbbell Standing Bent Over One Arm Triceps Extension is an effective exercise for targeting the triceps while also engaging stabilizing muscles such as your core and upper back. It can be performed at home or in the gym, making it a versatile choice for any fitness routine. Just remember to choose a weight that challenges you without compromising your form, and always listen to your body to ensure you're exercising safely and effectively.

Instructions

  • Hold a dumbbell in one hand and stand with your feet shoulder-width apart.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight and parallel to the floor.
  • Your arm holding the dumbbell should be hanging straight down in front of your body.
  • Keep your elbow close to your head as you slowly extend your arm back, straightening it completely.
  • Pause for a moment at the top of the movement, then slowly lower the dumbbell back to the starting position.
  • Complete the desired number of repetitions and then switch to the other arm.

Tips & Tricks

  • Focus on maintaining a stable and neutral spine throughout the movement.
  • Engage your core muscles to provide stability and support during the exercise.
  • Control the movement by using a slow and controlled tempo.
  • Keep your elbow pointing upwards and close to your head to effectively target the triceps muscles.
  • Exhale as you extend your arm and inhale as you bring the dumbbell back to the starting position.
  • Start with a lighter weight and gradually increase as you build strength and technique.
  • Avoid swinging or using momentum to lift the dumbbell; rely on the strength of your triceps.
  • Perform the exercise in front of a mirror to monitor your form and ensure proper alignment.
  • Take breaks as needed to rest and prevent fatigue or overexertion.
  • Combine this exercise with other triceps exercises to create a well-rounded workout for your triceps muscles.
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