Standing Triceps Extension using Two-Arm on a Single Dumbbell
Differentiation: Mechanics
This variation of an Overhead Triceps Extension is unique. Here is how: you hold one dumbbell with both hands. Holding one dumbbell with two hands puts your hands at an angle | that works the lateral head of your triceps. The hand position also works both of your shoulders simultaneously.
Starting Position
To get into starting position, do this...
1) Obtain one dumbbell.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a dummbell in one hand, walk over the the spot where you will perform the exercise and stand.
4) Place your feet shoulder-width apart |and your head up.
5) Hold the dumbbell vertically, with both hands in the shape of a triangle and against the weight end of the dumbbell.
6) Lift the dumbbell up and over your head
7) Your arms should be fully extended overhead.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Inhale while bending your elbows and lowering the dumbbell behind your head
3) ...until your hands reach the top of your neck.
4) Exhale while reversing this movement, pushing the dumbbell up with your triceps
5) ...until your arms are pointed overhead.
6) This is the ending position.
7) Squeeze your tricep and hold this position for a count of two seconds.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper arms stationary and focus on only moving your forearms.
Keep your upper body vertical throughout the movement.
Keep your upper arms roughly perpendicular to the floor.
Keep your elbows inward, which will keep the majority of the tension on your triceps and provide you with the most potential benefit.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Tip
When lowering the dumbbell, you should feel a deep stretch in your triceps.