Triceps extension sitting and one arm and dumbbell

Exercise overview

Primary muscle group: Arms

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 9

Average per rep (lbs)*: 20

Description: Sit on a flat bench and rest one dumbbell on your thighs. Raise 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. Inhale 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. 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. Repeat the exercise with your other arm.

Exercise ID: 00347

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 sitting and one arm and dumbbell

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

Download the app