Tricep Extension, Dumbbell, Alternating

Type: Arms

The tricep muscles account for the majority of the upper arm mass. So if you really want to build big powerful t-shirt splitting upper arms it's vital that you include tricep extensions into your workout. A lot of people make the classic mistake of focusing too much on the biceps and neglect the triceps.

Level :

Intermediate

Equipment : Yes

	Triceps
	Core

Tricep Extension, Dumbbell, Alternating Steps:

Step 1:

Take hold of a pair of dumbbells, palms facing each other.

Step 2:

Raise them above your head by extending the arms.

Step 3:

Without moving the upper arms, slowly lower one of the dumbbells behind your head by flexing at the elbow.

Step 4:

Pause when you feel the stretch in your triceps.

Step 5:

Press the dumbbell back up until your arm is fully extended.

Step 6:

Repeat for the other arm.

Step 7:

This is one repetition.

Top Tip:

This exercise can be performed standing or sitting on a bench or exercise ball. Standing up or sitting on an exercise ball will work the core abdominal muscles harder than sitting on a stable bench. The alternating movement helps to improve coordination and slows you down. Increasing the overall exercise time means your body gets a longer more intense workout.