Seated Dumbbell Tricep Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
None
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Dumbbell Tricep Extension is a focused exercise designed to target the triceps, the muscles located at the back of the upper arms. To perform this exercise, sit on a bench with your back straight and hold a dumbbell with both hands above your head, arms fully extended. Lower the dumbbell behind your head by bending your elbows, then extend your arms back to the starting position to complete the repetition. This movement isolates the triceps, enhancing muscle definition and strength without engaging secondary muscle groups. Proper form is crucial to maximize effectiveness and prevent injury.
How to Perform
Choose Your Weight: Select an appropriate dumbbell from the rack that suits your fitness level.
Adjust the Bench: Set an adjustable bench to a 90-degree angle to ensure proper support.
Get into Position: Sit upright on the bench with your back straight. Hold the dumbbell with both hands, positioning it at shoulder level.
Grip the Dumbbell: Securely grip the dumbbell with both hands overlapping each other, then press it overhead until your arms are fully extended.
Lower the Dumbbell: With a controlled motion, bend your elbows and lower the dumbbell slowly behind your head. Ensure your upper arms remain stationary.
Extend and Contract: Once the dumbbell is close to or slightly below parallel to your forearms, press it back up to the starting position by straightening your elbows and engaging your triceps.
Complete Repetitions: Perform the exercise for your desired number of repetitions, focusing on smooth and controlled movements throughout.
Tips
Keep your back straight and core engaged to maintain stability and prevent strain.
Avoid using excessive weight that compromises form or causes discomfort.
Breathe steadily: inhale as you lower the dumbbell and exhale while extending it.
How Not to Perform
Avoid Arching Your Back: Do not lean back or arch your lower back excessively. This can strain your spine and reduce the effectiveness of the exercise. Maintain a straight back and engage your core throughout.
Do Not Use Excessive Weight: Using a weight that is too heavy can lead to poor form and increase the risk of injury. Choose a weight that allows you to perform the exercise with proper technique and control.
Prevent Elbow Flare: Do not allow your elbows to flare out to the sides. Keep them close to your head to ensure the triceps are the primary muscles being worked and to prevent shoulder strain.
Avoid Bouncing the Dumbbell: Do not use momentum or bounce the dumbbell when extending or lowering it. Perform the movement slowly and with control to maximize tricep engagement and avoid joint stress.
Don’t Neglect Full Range of Motion: Avoid partial reps by not extending the dumbbell fully or lowering it too little. Ensure that you complete the full range of motion to effectively work the triceps.
Prevent Wrist Strain: Do not let your wrists bend or strain. Keep your wrists in a neutral position and aligned with your forearms to avoid discomfort and potential injury.
Do Not Rush Through Reps: Avoid performing the exercise too quickly. Focus on controlled, deliberate movements to maximize muscle activation and maintain form.
Don’t Use Your Shoulders: Avoid engaging your shoulders to assist with the lift. Keep the focus on the triceps by isolating the arm movement and not using shoulder muscles to push the dumbbell.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
