What is the tricep extension?
The tricep extension is an exercise in which you lower and
dumbbell behind your head in an upwards movement by bending and
straightening your arm.
Which muscles does the tricep extension
Mainly the tricep muscles, also the shoulder, upper chest
The tricep is the opposite muscle to the bicep. So when you
bend your arm up towards your chest you use the bicep; when you push the arm
down you use the tricep. By putting your arm over your head so your elbow is
in line with your eyes, and your arm bent behind you, the extension pushes
your arm out to work the tricep muscle.
Benefits of the tricep extension
This is a great workout for your triceps, the back of your
upper arm. This will strengthen and tone the arm. The tricep extension is a
great exercise to do to alongside the bicep curl, to balance out the muscle
development of the biceps and create a stronger arm.
Preparing for the tricep extension
Position one dumbbell overhead with both hands grasping the
bar beside the inner plate. This is called the heart shaped grip. The
barbell should be pointing straight down the back of your head to
You may find it easiest to get into this position by lifting
the dumbbell onto your thigh then raising your thigh, bringing the weight
up, using your arms to hoist the weight up onto your shoulder, then using
both arms to bring it up behind your head.
Performing the tricep extension
By bending your elbows, lower your forearms behind your
upper arms. The dumbbell will lower in a vertical position straight down
behind the centre of your neck and upper back. When you reach full bend, use
the triceps to pull the dumbbell back up. Keep a steady and controlled
Be careful not to hit the back of you neck or head when you
raise the barbell. You can avoid this by moving your head slightly forward
or tilting your wrists forward. Raise the dumbbell high over the head by
straightening out elbows.
Finish by bringing the dumbbell back to your shoulder then
onto the thigh and down, in the opposite movement used to get into
Variations of the tricep extension
You might want to use two lighter dumbbells, one in each
hand, and move both arms one at a time or both together.
Tips for performing the tricep extension
Allow the dumbbell to bring the arms right back
Use a seat with a low back to help to isolate the tricep muscle and
minimise back involvement.
Banish Bingo Wings!
The back of the upper arm is a notorious area that many women worry
about. The triceps are often under-used in everyday life and can develop a
sagging appearance as we age. Tricep extensions can prevent this happening
and when performed regularly can banish any signs of the dreaded 'bingo