A standing dumbbell tricep extension is a resistance exercise that uses an overhead movement to target the triceps brachii. Typically weightlifters perform this exercise using a single large dumbbell for resistance. This exercise is beneficial for increasing the strength and size of your triceps brachii muscles. These muscles are located on the backs of your upper arms. By performing this exercise with proper technique, you can improve your performance in sports where you use a lot of tricep strength to throw or push your body upwards.
Stand upright and hold a single dumbbell with your arms extended overhead, shoulder-width apart, palms facing forward.
Slowly lower the dumbbell behind your head until your forearms touch your upper arms.
Raise the dumbbell back to the starting position.
To warm up before standing dumbbell tricep extension, try arm circles. These involve rotating your arms in circles to energize you, increase blood flow and wake up your shoulder joints.
Roll each arm at the shoulder joint in circles. Start small, increasing the size of the circles until you are making wide arm circles.
Reverse the direction of your arm circles, starting with big circles and getting smaller.
To cool down after standing dumbbell extension, use a tricep stretch. This will help you lengthen out your triceps after working them. To perform this stretch:
Raise one arm over your and bend your elbow. Push your elbow towards the center of your back with your other hand. You should be able to feel a stretch. Hold your stretch for up to 30 seconds, or as long as you need, then switch arms.
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