How to perform Dumbbell Triceps Extension with proper form

Starting Position

1. Select a Dumbbell: Choose an appropriate weight for your fitness level.
2. Body Position: Stand or sit on a bench with back support. Keep your back straight and core engaged.
3. Grip the Dumbbell: Hold a single dumbbell with both hands. Your thumbs should wrap around the handle and fingers grip the body of the dumbbell.

Execution

1. Raise the Dumbbell: Extend your arms overhead, keeping your elbows close to your ears. This is the starting position.
2. Lower the Dumbbell: Slowly bend your elbows to lower the dumbbell behind your head. Keep your elbows stationary and pointed forward.
3. Full Range of Motion: Go as low as comfortable without straining, ideally until your forearms touch the upper arms.
4. Lift the Dumbbell: Engage your triceps to straighten your arms back to the starting position. Exhale as you lift.

Key Tips

• Elbow Alignment: Keep elbows close to your head and avoid flaring them out.
• Controlled Movement: Perform each rep in a slow and controlled manner to maintain tension on the triceps.
• Avoid Locking Elbows: Do not fully lock your elbows at the top to prevent joint strain.

Common Mistakes

• Flaring elbows outwards.
• Using momentum instead of muscle engagement.
• Not maintaining a neutral spine.

Conclusion

Focus on proper form to maximize the effectiveness of the Dumbbell Triceps Extension and prevent injury.