2. Dumbbell extension with one arm
The execution form and the positioning in this exercise are very similar to the previous exercise but the purpose of it is pretty different. Dumbbell extensions done with both arms are meant to add strength and size in the triceps bellies. This movement, on the other hand, server to build the inner triceps head and isolate it from the other heads in the triceps muscle.
Extend the arm as high as you can and try to reach a good peak contraction at each rep. Do it in a full range of motion too.
Do four sets in a pyramid scheme of ascending and descending reps for each arm. Start the first set with 15 reps and try not to go lower than 10 reps.
3. Dumbbell Pressbacks
Even though the other popular name for this movement is “kickbacks”, do not under any circumstance try to “kick” the dumbbells. It’s the same as trying to swing the dumbbell by using acceleration. Instead of doing this, bend your waist at around 90 degrees; brace yourself with the free arm on a bench or some other piece of equipment.
With the free hand, grab a dumbbell and try to stabilize that upper arm against your side. Also, keep it pressed into it. With only the elbow bent, pull the dumbbell forward until you reach a full contraction in your arm, and then press it backward until you fully extend it. Try to keep tension whilst pushing and pulling.
Remember to always think in the terms of pulling and pressing, instead of kicking and swinging. Do 4 sets per each arm with 8-12 reps per set. After trying out these 3 exercises you will the benefit that dumbbells can provide to your triceps workout program.
So, let’s summarize:
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Dumbbell Extensions with two arms – 4 sets x 8-15 reps. (Pyramid)
Dumbbell Extensions with one arm – 4 sets x 8-15 reps. (Pyramid)
Close Grip Bench Presses – 4 sets x 8-15 reps. (added)
Dumbbell Pressbacks – 4 sets x 8-12 reps.