The triceps brachii, or triceps, is the muscle along the back of your upper arm. It has three different heads, or origins, that come together to cross over your elbow joint and insert on the lower part of your arm. The long head crosses over both your shoulder and elbow joint while the medial and lateral heads just cross the elbow. Dumbbell exercises that extend the elbow target the triceps.
Training Guidelines
The American College of Sports Medicine recommends resistance training exercises be performed two to three times each week on nonconsecutive days. For general conditioning perform one set of eight to 12 repetitions and choose at least one exercise per muscle group. If you are performing multiple sets or exercises your body may need longer than 48 hours to recover. In this case consider performing triceps dumbbell exercises only one or two times per week to allow adequate recovery time.
Triceps Extension
This exercise can be performed one arm at a time or with both arms at the same time. For the two-hand option, hold a dumbbell in both hands with your arms extended overhead. Keep your upper arms close to your head the entire movement. Keep your feet about hip- to shoulder-width apart with your knees relaxed. Slowly bend your elbows, lowering the dumbbell behind your head until you feel a slight stretch in the backs of your arms. Extend your arms back to the starting position for one complete repetition.
Triceps Kickbacks
Place your left knee and left hand on a flat bench, keeping your torso straight and your abs engaged to support your spine. Hold a dumbbell in your right hand, and draw your upper arm next to your body. Let your elbow bend so that it is at a 90-degree angle and your hand is pointed toward the floor. Straighten your elbow, pressing the dumbbell straight back and contracting your triceps. Release the weight back to the start position for one complete repetition.
Lying Triceps Extension
Lie on a flat bench with a dumbbell in each hand. Your feet can be on the floor or, if that is too much strain on your lower back, bend your knees and place your feet on the bench. Extend your arms straight up toward the ceiling over your shoulders with your palms facing each other. Keeping your upper arms steady, bend your elbows bringing the dumbbells toward the sides of your head. Slowly straighten your arms back to the start position for one complete repetition.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
- Dumbbell-Exercises.com: Dumbbell Exercises for Triceps
- ExRx.net: Triceps Brachii
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
Member Comments