Lie on a flat bench and grasp a dumbbell in each hand with the arms vertical:
• Inhale and lower the forearms by bending the elbow with a controlled movement.
• Return to the initial position.
• Exhale at the end of the effort.
This exercise works all three heads of the triceps brachii equally.
• Seated dumbbell triceps extensions: This exercise involves sitting on a bench or chair and extending your arms overhead.
• Lying dumbbell triceps extensions: This exercise is done lying on a flat bench, and involves extending your arms straight up towards the ceiling.
• Bent-over dumbbell triceps extensions: This exercise involves bending over at the waist, with your arms hanging straight down and a dumbbell in each hand, and then extending your arms straight up behind you.
• Concentration dumbbell triceps extensions: This exercise is done sitting on a bench with one arm extended overhead and the other arm resting on the bench, holding a dumbbell.
• One arm dumbbell triceps extensions: This exercise involves using one arm at a time to perform the triceps extension, making it a great way to isolate each arm individually.