Health and Beauty

How and why to lower triceps extensions with dumbbells?

Dumbbell triceps extensions are a very effective isolation exercise that helps develop the strength and strength of all three heads of the triceps (lateral, medial and long). The peculiarity of this exercise is that it allows you to get a deep stretch of the muscles, which allows you to stimulate more muscle fibers.

Muscles were worked with triceps extensions with dumbbells.
Illustrative credit © Aliaksandr Makatserchyk
  1. Lie on an incline bench and hold two dumbbells in an elevated position with your arms extended directly above your chest.
  2. Then lower the dumbbells using only your forearms until they are directly above your head. Inhale during this part of the exercise.
  3. Then use the triceps to raise the dumbbells, without fixing your elbows in the upper position. Exhale during this part of the movement.
  4. Repeat this sequence until you have completed the desired number of repetitions.

Training tips

  • Start with light loads to get used to the load and master the dumbbell path, especially if you're used to doing it with an EZ bar. In fact, performing this exercise with dumbbells will require more effort from the stabilizing muscles of the arms and shoulders, which are not used with a barbell.
  • Do not lock your elbows during the concentric (positive) phase of the exercise. Not only can this hurt the elbow joint, but it also takes away muscle tension. If your goal is to gain muscle, do your exercises with constant tension, without the aid of these false pauses.
  • You can do this exercise with one arm at a time at first if you're having trouble maintaining a good trajectory, then alternately or with both arms at the same time.
  • In theory, the elbow joint should remain stationary. If your arms are moving back and forth while your hands are moving up and down, you are no longer doing a triceps isolation exercise, because your latissimus dorsi muscles are coming into play to help you complete the movement.

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How and why to lower triceps extensions with dumbbells?

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