Triceps extension with one dumbbell (seated)

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 13

Average per rep (lbs)*: 30

Description: Sit on a flat bench and rest the dumbbell on your thighs. Grasp the bar of the dumbbell with both hands, one hand over the other. Kick the dumbbell up with one knee and rest the dumbbell on your shoulder. Adjust your hand position. Your palms should be facing upwards. Raise the dumbbell above your head until your arms are almost fully extended. Inhale as you slowly lower the dumbbell until it touches your back. Exhale as you raise the dumbbell up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00322

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Triceps extension with one dumbbell (seated)

Exercise tips and tricks

Choose the Right Weight: Always select a weight that challenges you but allows you to maintain proper form throughout the exercise. If you’re new to this exercise, start with a lighter weight to get used to the movement.
Maintain a Neutral Spine: Keep your back straight and avoid arching or rounding your spine. Sit on a bench with back support if needed to help maintain proper posture.
Grip and Hand Placement: Hold the dumbbell with both hands under the top weight plate. Ensure your palms are facing upward, and your thumbs are wrapped around the handle for a secure grip.
Elbow Position: Keep your elbows close to your head throughout the exercise. Avoid letting them flare out to the sides as this can reduce the effectiveness of the workout and put undue stress on your shoulder joints.
Controlled Movement: Lower the dumbbell slowly behind your head, and then extend your arms to lift it back to the starting position. Avoid using momentum; focus on slow, controlled movements to engage the triceps fully.
Breathing Technique: Exhale as you press the dumbbell up, and inhale as you lower it. Proper breathing helps stabilize your core and maintain good form.
Range of Motion: Aim for a full range of motion. Lower the dumbbell as far as comfortably possible without straining your elbows. This maximizes muscle engagement and ensures effective triceps activation.
Keep Shoulders Stable: While performing the exercise, ensure your shoulders remain stable and do not elevate or hunch. This reduces the risk of injury and keeps the focus on your triceps.
Warm-Up: Always warm up your muscles before starting with heavy weights. Light cardio or dynamic stretches can help prepare your muscles and joints for the exercise.
Pay Attention to Pain: If you experience pain (as opposed to muscle fatigue) during the exercise, stop immediately and reassess your form. Pain might indicate improper technique or an underlying injury.
Consistency: To build strength and muscle definition, incorporate this exercise into your regular routine and progressively increase the weight as your triceps become stronger.

Exercise overview

Exercise tips and tricks

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