Free weights, including dumbbells and barbells, have a number of benefits affiliated with them. According to the American College of Sports Medicine, free weights are user friendly and require greater muscle coordination than machine weights. They help you increase strength and muscle mass, which can, in turn, increase metabolism. Because free weights allow you to move them freely, always lift in slow and controlled motions and use your legs, not your back, to bend and lift weights from the floor. Free weights make an effective choice for triceps exercises, as long as you use them safely.
Lying Dumbbell Triceps Extension
With a lightweight dumbbell in each hand, lie back on a weight bench and fully extend your arms over your chest with your palms facing inward. Keeping your upper arms in place, start bending your elbows, lowering the dumbbells toward your face. When your elbows form a 90 degree angle, reverse the movement and return your arms to a straight and upright position. Also known as the "skull crusher" exercise because you lower the weight toward your head, you must keep a firm grip on the dumbbells in order to prevent injury. As you increase weight, ask a spotter to spot you during this exercise. Repeat the movement 10 to 12 times.
Seated Overhead Triceps Extension
Sit on a weight bench or a chair with a single dumbbell in your hands. Because you perform this exercise using both arms, you may increase the weight of the dumbbell slightly. Set the dumbbell on your lap vertically and set your hands on the lower dumbbell head so that your thumbs and fingers encircle the handle and grip the dumbbell head. Lift the dumbbell up and over your head with your arms fully extended. From this position, bend your elbows, lowering the dumbbell behind your head. Concentrate on preventing your elbows from swinging outward. Reverse the movement and extend your elbows over your head. Repeat the movement 10 to 12 times.
Dumbbell Triceps Kickbacks
Stagger your feet so that they are shoulder-width apart, with your left foot approximately 2 to 3 feet in front of your right foot. Hold a lightweight dumbbell in your right hand, and lean your body forward, resting your left forearm on your left knee and keeping your body straight. Draw your right upper arm into your body so that it is tight against your side, the elbow bent at a 90 degree angle. Keeping your upper arm in place, extend your elbow backward and squeeze your triceps until your right arm is fully extended. Lower your elbow back to 90 degrees. Repeat 10 to 12 times before switching to the other side.
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