Tricep Extensions

1. Stand with your feet shoulder-width apart, holding a dumbbell with both hands. Your grip should be firm, with your palms facing one another, and the dumbbell should be positioned above your head.
2. Bend your elbows so that the dumbbell is lowered behind your head. Your upper arms should be close to your ears.
3. Extend your elbows, lifting the dumbbell straight up toward the ceiling. Ensure that your upper arms stay close to your ears throughout the movement.
4. At the top of the movement, contract your triceps and hold the position for a moment to maximize muscle engagement.
5. Lower the dumbbell back down behind your head by bending your elbows. Maintain control throughout the descent.
6. Perform the exercise for the desired number of repetitions or time, maintaining a smooth and controlled motion.

1. Keep a stable and balanced stance with your feet planted on the ground. This will help you maintain control throughout the exercise.
2. Emphasize controlled movements, especially when lowering the dumbbell behind your head, to avoid unnecessary strain on the shoulder joint.
3. Engage your core muscles to stabilize your torso and avoid excessive arching of the lower back.
4. Inhale as you lower the dumbbell behind your head, and exhale as you extend your elbows to lift it back up.
5. Choose a weight that challenges your triceps without compromising your form. Start with a lighter weight if you're new to the exercise.

Easier

• Perform the exercise while seated on a bench for added stability.
• If you're new to the exercise, start with lighter weights and gradually progress.

Neutral

• Perform the exercise with one arm at a time to focus on each tricep individually.
• Instead of a dumbbell, use a resistance band anchored at a higher point to perform standing tricep extensions.
• Use an overhead cable machine with an appropriate attachment to perform a cable tricep extension.