Triceps extension
Main muscle worked: Triceps
This is an isolated exercise for your triceps. There are many ways to do triceps extension. It would be a good way to put one of them in your routine workout!
Dumbbell triceps extension
- Hold a dumbbell in the palms of both hands and surround the handle with your thumbs. Hold the dumbbell behind your head as you flex your elbows.
- Drive the dumbbell up by straightening your arm up.
- Lower the dumbbells to the original position in a controlled movement.
Perform 8-12 reps for 2-3 sets.
Tips: Do not move the position of your elbows. Do not drop the dumbbells but lower the dumbbells contracting your muscle in a controlled movement.
Notes: You can try this triceps extension with kettlebells, weight plates, barbell and so on.
Cable triceps extension
- Grab handles of cable machine and lean forward slightly by hinging your hips.
- Pull the handles downward until your elbows are flexing at approximately 90 degrees.
- Lock your elbows and straighten your arms.
- Flex your elbows to the step number 2 position in a controlled movement.
Perform 8-12 reps for 2-3 sets.
Straight bar triceps extension
- Grab a bar (overhand) and lean forward slightly by hinging your hips.
- Pull the bar downward until your elbows are flexing at approximately 90 degrees.
- Lock your elbows and straighten your arms.
- Flex your elbows to the step number 2 position in a controlled movement.
Perform 8-12 reps for 2-3 sets.