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Dumbbell Triceps Extensions
Exercise Form and Techniques
Pictures and Video

(Bottom)	(Top)

Primary Movers Triceps

Secondary Movers None Other Muscles Involved Delts (F) Pecs

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Exercise Type: Isolated Exercise

Instruction: Seated, grip a dumbbell above the head with both hands under the top plate. Lower back to full extension, until the forearms hit the biceps, and raise back up.

Tips and Techniques: Keep back straight and rest of body as motionless as possible. Keep neck still. Only the forearms are moving. Keep elbows stationary and pointed forward. Do not the elbows flail back and forth during the exercise. At the bottom of the exercise, elbows should be pointing directly up which ensures the greatest resistance.

With the grip for the single dumbbell method, you want to have the hands form a triangle around the dumbbells shaft as pictured to the right.

Dumbbell triceps extensions can be done with 2 dumbbells where you hold the dumbbells on the shaft (One-Arm Dumbbell Triceps Extensions). You can alternate arms when doing this or do both at the same time. The angle of the arms to the body can go to where it is most comfortable for you.

The exercise can also be done standing.

Recommended Reps for Muscle Building: 6-12 the majority of the time, trying higher or lower reps on occasion.

Common Variations:

• One-Arm Dumbbell Triceps Extensions - (see above)
• Standing Dumbbell Triceps Extension - Same exercise but standing
• Seated Barbell Triceps Extension - Same basic motion with a barbell (typically and EZ-Curl Bar).
• Skull Crushers (Lying Triceps Extensions)
• Machine-Based Triceps Extensions - Cable machines can provide the same motion. There is also a lever based extension where the machine moves out in front of you as opposed to overhead.

Substitutions:Your best substitution would be Skull Crushers. Bench Dips and Close-Grip Bench Presses are excellent compound exercises that develop the triceps.

Bodybuilding Equipment: Dumbbells, Workout Bench

Selected
Seated Overhead Dumbbell
Triceps Extensions
Videos:

http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html
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See all the exercises at:
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