How to Use Dumbbells for the Triceps Side Extension

Many machines have exercises that specifically work specifically tricep, but often you will gain better results using free weights. Using dumbbells, you can perform side extension raises to work the tricep.

Difficulty: Moderately Easy

Instructions

1. Grasp a dumbbell in each hand. Select a weight that you can control and that will allow you to reach your goal for reps. You should aim to reach between 8 and 10 repetitions per set and repeat for a total of 3 or 4 sets.

2. Hold your arms down, parallel to your body and use your tricep muscle to lift the dumbbell up until the forearm touches the bicep. The motion should be slow and controlled. Hold the up position for a second and then lower the dumbbell back to the starting position. During this movement, hold the upper arm parallel to the body. The arm will bend at the elbow and rise in the plane of the sides.

3. Notice in the up position your hands are at the sides of your shoulders. Keep your hands turned to facing out during the lifts. The only muscles that this should be working are your triceps. Keep your upper arm parallel to the ground throughout the sets. If you need to lower the weight, make the adjustment and continue until your set is finished. When you complete the full number of sets, raise the weight by 5 lbs. and start over.

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