Triceps extension sitting and one arm and dumbbell
The dumbbell one arm triceps extension targets the triceps brachii, primarily focusing on the long head. This exercise enhances arm strength and definition, contributing to improved overall upper body performance. By isolating the triceps, it helps in achieving balanced muscle development, which is crucial for athletes to prevent injuries and improve power in movements involving the upper body, such as throwing or pushing. This isolation exercise also helps correct muscle imbalances and improves muscle endurance, benefiting a range of sports disciplines.
| Primary muscle group: | Arms |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
9kg
Avg. weight
20lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on a flat bench and rest one dumbbell on your thighs.
- 2Raise the dumbbell above your head until your arm is almost fully extended. Keep your elbow close to your head and pointing upwards during the exercise.
- 3Inhale as you slowly lower the dumbbell behind your head until you feel a slight stretch in your triceps. The dumbbell should almost touch your opposite shoulder.
- 4Exhale as you raise the dumbbell up to the starting position.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- 6Repeat the exercise with your other arm.
Tips & Tricks
Choose the Right Weight: Start with a lighter dumbbell to perfect your form. Gradually increase the weight as you become more comfortable and stronger.
Keep Your Core Engaged: Maintain a stable core to avoid unnecessary strain on your lower back. This also helps in maintaining proper posture throughout the exercise.
Slow and Controlled Movements: Perform the exercise in a slow and controlled manner. Avoid using momentum to lift the weight, as this can reduce the effectiveness and increase the risk of injury.
Elbow Position: Keep your elbow close to your head and ensure it's pointing towards the ceiling. This ensures maximum engagement of the triceps.
Full Range of Motion: Lower the dumbbell until your forearm touches your biceps, and fully extend your arm at the top. This will ensure you are working the full length of the muscle.
Breathing Technique: Exhale as you lift the dumbbell up and inhale as you bring it down. Proper breathing helps you maintain rhythm and reduces the risk of dizziness.
Avoid Arching Your Back: Sit upright and avoid leaning back or arching your spine. If needed, use a bench with back support to maintain proper alignment.
Grip the Dumbbell Firmly: Ensure a firm grip on the dumbbell to prevent it from slipping out of your hand. This also aids in better control over the movement.
Warm Up First: Before starting the exercise, do a proper warm-up to get your muscles ready. Focus on dynamic stretches and light cardio.
Stay Hydrated and Take Breaks: Keep yourself hydrated and ensure you take short breaks between sets to prevent muscle fatigue and maintain energy levels.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
