How to Perform Side Elbow Extensions

Although the triceps muscle accounts for over half of its arm’s mass, it is often treated as secondary during training when compared to the biceps muscle. Don’t make the same mistake in neglecting the triceps, especially if you want those sleeve-busting arms. An excellent exercise in working toward that are side elbow extensions, which target the lower part of the triceps. These will also improve your bench press and overall strength tremendously. Read on to learn how to perform side elbow extensions.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Flat bench or padded seat
• Dumbbells
• Mirror

1. Sit on a flat bench or padded seat and grab a dumbbell in each hand. Keep your back straight and head forward.
2. Raise the dumbbells above your chest with your elbows bent and pointed outward. The dumbbells should be touching and your knuckles should be facing one another. This is considered the starting position.
3. Extend your arms above your head with your elbows still pointing outward. Think of the top phase of the dumbbell shoulder press.
4. Squeeze your triceps at the top for a count of one.
5. Lower the dumbbells to the starting position by bringing your forearms down in front of your face.
6. Complete eight to 12 repetitions for four sets.

Tips & Warnings

• Side elbow extensions can be performed lying down, standing up or seated on an incline. The same form applies to all variations.
• Perform the exercise in front of a mirror to make sure the correct technique is being used.
• To keep the focus primarily on the triceps and not on the shoulder joint, make sure the weight is fairly light at first. Increase the weight when the proper technique is achieved and you are still able to keep the stress on the triceps.
• If you experience any pain or discomfort in your elbows, lower the weight being used. If this continues, stop performing the exercise.