• Fitness & Health
• Sport & Exercise Science
• Physical Education
• Strength & Conditioning
• Sports Medicine
• Sport Management
• Dance

Dumbbell triceps extension

This is an excerpt from Walk Your Way Fit by Sarah Zahab.

Walking involves humeral (arm) extension, and the triceps are a group of muscles that assist this action. This exercise targets the long head of the triceps—­that is, the inner line of the triceps or back of the arm. Many of my clients find this area difficult to target and enjoy this par­tic­u­lar triceps variation.

Instructions

Hold a dumbbell in each hand and lean forward into a bent-­over position with your knees bent and your back flat and straight. Gaze down so that your neck is in line with your spine (a). Keep the arms and the palms facing forward and extend your arms back to the hip line (b). Return to the start position. Continue extending back with the arms straight. The hands ­will reach the hip line when extended and ­will return to the knee line once the repetition is complete.

Variations

This exercise can be performed from a seated position if the setup is challenging. Sit at the edge of a chair and move the arms back, ensuring the palms remain facing forward (c-­d).

For a more challenging variation, increase the weight, or slow down the tempo.

More Excerpts From Walk Your Way Fit

---