Triceps - Seated Dumbbell Tricep Extension
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Overview
To hit all heads of the triceps focusing on building mass. The action used for this exercise is extension and flexion. The muscles designed to be used are the Tricep Brachii and the Anconeus. Other muscles used are Biceps Brachii, Brachialis, Sachioradialis and Pronator Teres.Training Steps
- Sit at a seat with a low back support.
- Holding a dumbbell and lift it to your shoulder, sit it on the shoulder for support.
- Grasp the dumbbell with an underhand grip on the top weight stack of the dumbbell, leaving the other end sitting on your shoulder.
- Lift the dumbbell directly above your head.
- Slowly lower the dumbbell in an arc behind your head till you fully extend the triceps.
- Once fully extended slowly lift the dumbbell back into the start position flexing at the top of the movement and feel your triceps contract.
Training Tips
- You may need assistance to pass you the weight if it is to heavy to lift from your shoulder.
- Do not rest at the bottom of the extension as this will increase pressure on your elbows, which can cause injury.
- An easier version of this that can be used without a training partner would be to use the bottom link of a cable machine.
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