Standing Triceps Extension
The Standing Triceps Extension is an effective exercise for strengthening and defining your triceps. You can perform this exercise with a dumbbell or a cable machine, targeting the back of your upper arms and providing an excellent way to define your arms.
Execution
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1
Stand upright with your feet shoulder-width apart.
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2
Hold a dumbbell with both hands and bring it overhead, fully extending your arms.
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3
Inhale and bend your elbows to slowly lower the dumbbell behind your head. Keep your elbows close to your head.
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4
Exhale and use your triceps to bring the dumbbell back to the starting position.
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5
Repeat for the desired number of repetitions.
Benefits
- Strengthens and defines the triceps.
- Improves overall arm strength.
- May help improve shoulder stability.
- Suitable for all fitness levels through modifications and variations.
Common Mistakes
- ! Performing the movement too quickly: Use a controlled movement to train the muscles effectively.
- ! Allowing the elbows to flare too far outward: Keep your elbows close to your head to maintain focus on the triceps.
- ! Using too much weight: Start with a lighter weight to maintain proper form.
Targeted Muscles
This exercise primarily targets the triceps brachii, while also lightly involving the shoulders and upper back muscles in the movement.
Possible Alternatives
- Use a cable machine instead of a dumbbell for constant resistance.
- Perform the exercise seated for greater stability.
- Vary your grip width or use a barbell to modify the exercise.
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