An isolation exercise that targets the triceps brachii through controlled elbow extension, building arm strength and muscle definition.
Stand with feet shoulder-width apart, holding a dumbbell with both hands behind your head. Extend your arms upward by straightening your elbows, then return to the starting position with control. Keep your upper arms stationary throughout the movement.
Stand with feet shoulder-width apart, holding a dumbbell with both hands behind your head, elbows bent and upper arms stationary.
Arms fully extended overhead, maintaining proper form and control throughout the movement.
Keep elbows in place, extend fully, control the movement, squeeze triceps
Moving upper arms, arching back, incomplete extension, using momentum
Increase weight, try single-arm variations, add tempo changes, or use different equipment.
Use lighter weight, focus on form, reduce range of motion, or use resistance bands.
Maintain proper form to avoid elbow strain. Stop if you experience pain in elbows, shoulders, or wrists. Keep your core engaged throughout the movement.