Two Arm Standing Dumbbell Extension 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
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 Two Arm Standing Dumbbell Extension is an effective exercise primarily targeting the triceps, with secondary engagement of the abs. To perform this move, you hold a dumbbell with both hands overhead, keeping your arms straight. As you lower the dumbbell behind your head by bending your elbows, your triceps are activated. Engaging your core muscles helps maintain stability and posture throughout the movement. This exercise can be performed standing to incorporate balance and stability while strengthening the triceps and improving overall core control. It's a great addition to any upper-body workout routine.
How to Perform
Choose the appropriate dumbbell weight and stand in an open space where you have enough room to move freely.
Begin by lifting the dumbbell to shoulder height. Hold the dumbbell with both hands overlapping around it, ensuring a firm grip. Take a deep breath and press the dumbbell overhead until your arms are fully extended.
Keep a steady grip on the dumbbell and, with control, begin to lower it slowly behind your head by bending your elbows. Ensure your elbows stay close to your head as you perform the movement.
Lower the dumbbell until your forearms are parallel to the ground or slightly below, maintaining proper form throughout.
Reverse the motion by straightening your elbows, engaging your triceps to push the dumbbell back to the starting position.
Repeat for the desired number of repetitions, maintaining control and proper posture during each rep to maximize effectiveness and avoid unnecessary strain. Make sure to keep your core engaged throughout the exercise for added stability.
Tips
Avoid arching your lower back excessively. To prevent this, keep your ribcage down and maintain core tension by engaging your abs and glutes.
Control the lowering phase of the movement (eccentric) by performing it slowly. This helps build better muscle tension and improves the mind-muscle connection, allowing you to focus on the target muscles.
Keep your head in a neutral position throughout the exercise. Avoid pushing your neck forward, as this can place unnecessary strain on the cervical spine.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to lift the dumbbell. Using momentum reduces the effectiveness of the exercise and places unnecessary strain on the joints. Focus on controlled, smooth movement to maintain constant tension on the triceps.
Don’t Overextend the Elbows: Avoid locking your elbows at the top of the movement. Overextending can lead to joint stress and takes away from the muscle activation. Keep a slight bend in your elbows to keep tension on the triceps throughout the movement.
Do Not Arch the Lower Back: Refrain from arching your back during the exercise, which can strain the lumbar spine. Instead, engage your core and glutes to stabilize your torso and maintain a neutral spine.
Avoid Flaring the Elbows: Do not let your elbows flare out to the sides as you lower the dumbbell. This can reduce the focus on the triceps and potentially cause shoulder strain. Keep your elbows pointing toward your head throughout the movement.
Don’t Rush the Movement: Perform the exercise slowly and with control, particularly during the lowering phase (eccentric). Rushing the movement reduces muscle activation and can lead to poor form and injury.
Avoid Tilting Your Head: Keep your head in a neutral position throughout the exercise. Tilting or jutting your neck forward can place excessive pressure on the cervical spine. Focus on keeping a straight line from your head to your tailbone.
Don’t Use Excessive Weight: Choosing too heavy a dumbbell can lead to compensations, such as using momentum or poor form. Select a weight that allows you to perform the exercise with proper technique and full control.
Don’t Let the Dumbbell Drop Too Low: Lower the dumbbell with control but avoid going too deep, as this can place unnecessary stress on the shoulders. Aim to stop when your forearms are parallel to the floor or just slightly below.
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.
