How to Do Dumbbell Tricep Extensions

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By eHow Contributing Writer

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Tricep extensions are a great way to work the entire tricep muscle, which is located at the back of your upper arm. Adding a dumbbell to the exercise helps increase resistance, adding to the challenge of your workout. Follow these tips for proper form when performing a dumbbell tricep extension.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

Dumbbell

Step 1

Sit comfortably on a weight bench or chair and position your feet shoulder width apart.
Step 2

Grip the dumbbell with one hand and lift it over your head. Be sure to keep your elbow straight up, so that the flat end of the dumbbell is parallel to the floor. It should look like you are going to scratch your back with the dumbbell.
Step 3

Lower the dumbbell behind you slowly until you feel resistance in your tricep muscle. Keep the elbow straight as you move. Count to three as you lower the dumbbell to help pace yourself.
Step 4

Raise the dumbbell to its original starting position above your head, again counting to three to ensure your movement is slow and controlled. Count one full lowering and raising of the dumbbell as one repetition.
Step 5

Perform three sets of 15 repetitions and switch the dumbbell to the other hand. Repeat the exercise.

Tips & Warnings

Always consult your health care provider before beginning any type of exercise routine.
Choose a weight that is appropriate for your fitness level and gradually increase the amount of weight as your fitness level improves. Beginning with a weight that is too heavy can cause muscle strain and injury.
Avoid fully extending your arm when lowering the dumbbell. This can cause muscle compression and injury to the elbow joint.

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