If you are looking for an isolation exercise for your triceps, I highly recommend One-Arm Dumbbell Tricep Extension.
- Hold dumbbell in right hand and raise overhead to arm’s length.
- Stand straight up, with your head up and feet at shoulder width. Keep upper arm close to your head.
- Lower dumbbell in a semicircular motion behind your head until you feel a full stretch at your tricep.
- Pause briefly at the bottom and return to starting position.
- Repeat for your other arm between 8 and 12 repetitions after you finish this set.
- For beginner, you should sit on the bench (with back support) to do this exercise.
- One-Arm Triceps Extensions can also be done standing up. In fact, doing this while standing will help train your stabilizer muscles. If you find difficulty in standing still, you can balance yourself by holding on to something with your free hand. Holding like what Arnold shown above the picture or holding your waist with you free hand will help you balancing yourself.
- Your elbow and upper arm should not move throughout the exercise. If you find your arm shaking too furious, you may want to consider lowering the weight of the dumbbell.
- Make sure to use full range motion to really get the tricep working hard.
- It is important to do this as strictly as possible and looking in the mirror helps you to check your form.
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