How to use dumbbells to exercise triceps

Dumbbells are an aid to weightlifting and fitness exercises, and are often used to exercise the triceps. Today is mainly to introduce a few common exercises with dumbbells triceps movements, beginners can use lighter dumbbells practice, and then gradually, weight.

Dumbbell post-neck arm flexion

Target exercise area.

Triceps, 30-40 strokes each time.

Double arm posterior neck arm flexion process.

1. Hold a dumbbell with both hands together, lift it high over the top, bend your elbows and let your forearms drop backwards. 2. Two upper arms close to both ears, keep vertical, not shaking; contract the triceps, gradually extend the elbow joint, the forearm upward, until the arm is completely straight, triceps completely tightened; rest for a second, then bend the elbow, let the forearm slowly drop to the starting position, so that the triceps as far as possible.

One-arm posterior cervical arm flexion movement process.

1. is sitting on the bench, both feet flat on the ground, the right hand holding the bell, palm forward, straight above the head; left hand resting on the left side of the waist. 2. The right upper arm is close to the right ear, not allowed to move; hold the bell in a semi-garden arc down to the upper left shoulder, holding the bell down as low as possible. Then, with the contraction of the triceps muscle of the right arm, hold the bell upward and restore it; repeat, alternating between the left and right hand, to complete the same number of times.

Notes.

1. Breathing method: Inhale when extending the forearm, exhale when flexing and lowering. 2. Do not swing the upper arm when extending the forearm, sitting on the bench waist straight to maintain a sitting position. 3. Single-arm posterior neck arm flexion action: holding the bell to the back of the head diagonal drop than directly to the rear of the training effect is better.

Dumbbell prone arm extensions

Dumbbell Triceps Kickback (Dumbbell Triceps Kickback) this action can not be replaced by a barbell, generally is the best effect of doing one arm, you can stand prone, but it is best to support the bench with one knee more stable.

Target exercise area.

Carve the triceps line, 30-40 strokes each time.

Action process.

1. Starting position: bend forward, holding a dumbbell in one hand, the other hand propped up or a hand on the back of the knee leg, so that the upper arm holding the bell against the side of the body, parallel to the upper body. Bend your elbow and let your forearm drop naturally. 2. Action process: keep the upper body and upper arms still, contract the triceps and extend the forearms back up until the arms are completely straight, while contracting the triceps thoroughly. Stand still for a second, then bend your elbow and let your forearm drop slowly to the starting position. 3. Breathe in when extending the forearm, and breathe out when dropping.

Caution: 1.

1. Do not swing your upper arm up and down as much as possible when extending your forearm. 2. After the arm is completely straight, also lift the wrist upward, so that the triceps reach the peak contraction.