![]() Perform the extension exercise with a dumbbell in one hand and spot yourself with the other hand. If you don't have a spotter, you can self-spot if you use a dumbbell. If you lose control, you could injure yourself. During this exercise, you lower the weight directly over your head. Whether you use dumbbells or a barbell for the triceps extension exercise, have a spotter, if possible. Kettlebells and resistance bands can be used in a similar manner. ![]() You can use an overhand grip, a neutral grip - palms facing each other - or a combination of these two grips. They are available in lighter weights, as little as 5 lbs. This makes single-arm extensions a good option.ĭumbbells offer more grip and weight options. ![]() If one arm is stronger than the other, the stronger arm will compensate for the arm imbalances during a barbell triceps extension, but the weaker arm has to hold its own if you use two dumbbells. Use one dumbbell and work both arms together, or use two dumbbells and work each arm independently. Keep your wrists neutral and only move at the elbows. If you allow your elbows to move forward during the elbow extension, you will reduce the hypertrophy and muscle activation. Whether you are in a standing, seated or lying position, your upper arms remain perpendicular to the floor throughout the movement. STart with your arms at a 90 degree angle and extend your elbows while holding a dumbbell or barbell in your hands. The triceps extension involves straightening your elbow against resistance. What is proper form for the triceps extension? Other triceps exercises that can be done to build muscle in the triceps is the triceps kickback or triceps pushdown. However it will also help to strengthen the shoulder joint and elbow joint. Lifters will only see growth in the tricep though as it is an isolation exercise and not a compound exercise like deadlift. You will also see growth in the medial head and long head of the tricep as well. But specifically they focus on the lateral head which is considered the strongest tricep head. ![]() Obviously this popular strength training exercise helps the triceps brachii, just like bicep curls help the biceps. ![]()
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