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  • ✅ Target muscle: Triceps Brachii
  • ✅ Synergists: None
  • ✅ Mechanics: Isolation
  • ✅ Force: Push


Triceps Extension
Triceps Extension

✅ Comments and tips


  • Keep your upper arm still and vertical. Only your forearm should move.
  • Do not lock out your elbow at the top of the movement.
  • The lying one-arm dumbbell triceps extension is a unilateral exercise (an exercise with which you train one side of your body at a time). As with all unilateral exercises, start with your weak side, and do not perform more repetitions with your strong side. This will promote equal contralateral strength (the same strength in both sides).
  • Instead of lowering the dumbbell to the side of your head, you can internally rotate your shoulder and lower the dumbbell across your body to your chest. See the second video.
  • Of course, you can also perform the lying dumbbell triceps extension bilaterally (using both arms at the same time). See the above video.
Triceps Cable Extension
Triceps Cable Extension

✅ Starting position


  1. Attach a stirrup (handle) to a cable pulley that is a little lower than chest high.
  2. Grasp the stirrup with one hand and press it up, over your head.
  3. Turn away from the pulley, lean a little forward, stagger your feet for balance, and lower your hand behind your back.
  4. Your elbow should be raised high, the cable should be pulled taut, and you should be feeling a stretch in your triceps brachii.

✅ Execution

  1. Keeping your elbow close to your head, exhale as you raise the stirrup over your head by extending your elbow.
  2. Inhale as you flex your elbow to lower the stirrup towards the starting position until you feel a mild stretch in your triceps brachii.
  3. Repeat for the prescribed number of repetitions.
  4. Repeat the exercise with your opposite arm.


🚨 Dumbbell triceps extension

dumbbell triceps extension
dumbbell triceps extension

✅ Execution


  1. Keeping your upper arms fixed, inhale as you flex your elbows and lower the dumbbells to the sides of your head in a semicircular motion.
  2. Exhale as you extend your elbows and push the dumbbells back up to the starting position.
  3. Repeat for the prescribed number of repetitions.

✅ Comments and tips

  • Keep your upper arms fixed. Only your forearms should move.
  • At the top of the movement, do not lock out your elbows.
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