Here are some simple triceps exercises with dumbbells.
There are many different exercises to build and/ or tone your triceps. This page has pictures of single arm overhead extensions and double arm overhead extensions for the triceps.
You can do this exercise from a standing or seated position. However, in the seated position you have the most stability and control over your lower back.
Here are the instructions.
Starting Position: Simply begin by sitting on a bench (preferably one with a back support). Hold one dumbbell behind your head.
Form: Exhale and extend your arm over your head. Hold for a brief moment and then slowly return to the starting position.
Personal Trainer Tips: Lower back position is really important. Use your core muscles to maintain good posture.
If you have stiff shoulders, this exercise may be more difficult, so try stretching your shoulders before the exercise.
Starting Position: This exercise looks the same as the above exercise, except you would hold the dumbbell with both hands.
Form: Exhale and extend both arms over your head. Hold for a brief second, and inhale as you lower to the starting position.
Personal Trainer Tips: Again, make sure that you engage your abdominal muscles to keep your back in good alignment.
There are so many different exercises for the triceps, so if these are not your favorites, it's all good.
Just, remember to always use good form, and don't forget to breathe.
Yours in Health,
Dr. Charles PT/PT
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