Frank doing dumbbell triceps exercises at LA Fitness (5)

Dumbbells 101 – Triceps

The back of our arms are a frustrating “problem area” for many people. In general, it’s a good idea to work out your triceps—which just happens to be the muscle group that dominates the back of your upper arm—and for those of you who want to battle arm flab, dumbbell triceps exercises need to be part of your workout plan.

Though this is a 101 series for dumbbells, if you are brand new to working out, it might be best if you began with our Weight Machines 101 series before progressing to dumbbells. Check out the link below:

Weight Machines 101 – Arm Machines – Triceps

For those of you ready to add dumbbells, here are the three essential variations of dumbbell exercises for your triceps.

TOP TIP – Remember to extend or straighten your arms completely during triceps exercises to fully contract the muscle.

TOP TIP – For each exercise below, your arms should form approximately a 90 degree angle at your elbow when bringing the dumbbell toward your body.

TOP TIP – Do NOT let your shoulders shrug or scrunch up to your ears during triceps exercises.

TOP TIP – ALWAYS choose a weight that you can safely control. If you are unsure about the appropriate weight for your fitness level, ALWAYS start light, learn the exercise and increase the weight as needed.

TOP TIP – Flex and tighten your core and ab muscles during this exercise while maintaining proper posture.



Overhead Extension:


Lying Extension:

For more great TOP TIPS be sure to come back every week and follow LIVING HEALTHY. To learn how, CLICK HERE.



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