Dumbbell Tricep Exercises

December 24, 2008

Most people, as they're busy curling, don't realize that the tricep makes up the biggest part of the arm.  As such, it's important to put in some quality time working on the triceps.

Lying Dumbbell Tricep Extensions

Begin by laying down on a flat bench with your head at the end of the bench.  Hold a dumbbell around the end with both hands.  Your arms should be pointed almost straight up, but tilted a little towards your head.  Lower the dumbbell to a point just behind your head while keeping the upper arms and elbow still.  Avoid letting your elbows flare outward.  Slowly lift the dumbbell back to the starting position while keeping your elbows locked. This lift can be done with two dumbbells or on a decline bench.

Dumbbell Seated Triceps Press

This lift is very similar to the lying dumbbell tricep extension except that you'll start by sitting on a bench with your back straight and your feet flat on the floor.  Grab one end of a dumbbell with both hands and raise it above your head, while locking your elbows.  With your elbows held in place and squared, slowly lower the dumbbell behind your head until you feel a stretch in your triceps.  Press the weight back up, following a slight arc until the elbows lock and the weight is again above your head.  This exercise can also be performed standing up.

One Arm Pronated Dumbbell Tricep Extension

Lay on a bench with your lower back pressed flat against the bench.  Hold one dumbbell at arms length above your chest area.  Your arm should be perpendicular to the floor. The palm of your hand that is holding the dumbbell should be facing toward your feet with your free hand positioned on the bicep of the arm holding the dumbbell for support.  If your are holding the dumbbell in your right arm you will lower the dumbbell to your left shoulder.  Make sure to keep your upper arm stationery during this lift.

With these exercises you should see some solid gains in the tricep department.

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