The triceps brachii, commonly called the triceps, is the three-headed muscle located on the back of the upper arm. It is responsible for extension of the elbow as well as retroversion and adduction of the arm. Dumbbell exercises can help develop a balanced physique. Choose weights heavy enough that you can only lift 12 to 15 reps before experiencing muscle fatigue.
Dumbbell Kickbacks
Grasp a dumbbell with your left hand and position your right knee and hand on a flat workout bench. Keep your upper arm and elbow next to your side with your arm bent to a 90-degree angle. Slowly straighten your elbow as you bring the weight back. Contract the triceps and pause at the top of the movement, then slowly return to the starting position. Perform two sets of 12 to 15 reps, then switch to the right side.
Seated Dumbbell Extensions
Sit on the end of a flat bench and hold a dumbbell in both hands. Position it above your head with your arms straight but not locked. Slowly bend your elbows so your hands lower behind your head. Keep your upper arms immobile and your elbows tucked in while maintaining tension on your triceps. Pause at the bottom of the movement, then slowly return to the starting position. Do two sets of 12 to 15 reps.
Decline Dumbbell Extensions
Grab two dumbbells and lie on your back on a decline bench. Hold the weights above your head so your palms face each other. Straighten your arms toward the ceiling without locking your elbows. Keep your upper arms immobile as you slowly bend your elbows while lowering the weights on either side of your face. Stop when your elbows are bent to just over 90 degrees, then pause and return to the starting position. Only your upper arms should move. Do two sets of 12 to 15 reps.
Single-Arm Dumbbell Extensions
Stand with your feet shoulder-width apart and grab a dumbbell with your right hand. Straighten up and extend your arm toward the ceiling without locking your elbow. Keep your elbow close to your ear as you lower the weight behind your head. Keep your upper arm immobile. Pause at the bottom of the movement, then slowly return the weight to the starting position. Do two sets of 12 to 15 reps, then repeat with the left arm.
References
- ExRx: Triceps Brachii
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
Member Comments