What muscles does the dumbbell tricep extension work?
The primary muscle group worked in the dumbbell tricep extension is, of course, the triceps brachii. The triceps make up approximately two-thirds of the upper arm and play a key role in extending (straightening) the elbow joint.
The different heads of the triceps brachii are activated to varying degrees depending on the position of the arm during the exercise. These include the long head (which is most active when the arm is overhead), the lateral head, and the medial head. The dumbbell tricep extension is therefore an effective exercise for building bigger, stronger triceps. it allows you to target all three heads of the muscle group, which leads to more complete development.
How to perform the overhead dumbbell tricep extension?
It is necessary to get a complete warm-up before you start your first set of overhead dumbbell tricep extensions. A full warm-up will help avoid injury and get the muscles ready for the work ahead. An effective warm-up that you can perform for this exercise is to do a set of light tricep pushdowns with a resistance band or push-ups.
After your warm-up, choose a weight that you can safely lift for the desired number of reps. If you are new to this exercise, start with a light weight and gradually increase the load as you get comfortable with the movement.
Here is a step-by-step guide on how to perform the overhead dumbbell tricep extension:
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Start by seated on a bench with your back straight and feet flat on the floor.
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Grasp a dumbbell in each hand and hold them at arm’s length above your head, with your palms facing each other. This is the starting position.
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Keeping your upper arms stationary, slowly lower the dumbbells behind your head until your elbows are at about a 90-degree angle.
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Pause for a moment, then contract your triceps and return the dumbbells to the starting position.
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Repeat for the desired number of reps.
Common Mistakes
One of the most common mistakes people make when performing the dumbbell tricep extension is to swing the weights. This not only reduces the effectiveness of the exercise but can also lead to injury. Remember to keep your upper arms stationary and move only at the elbow joint.
Another mistake is to use too much weight. It is important to use a weight that you can control throughout the entire range of motion. If you use too much weight, you will not be able to maintain good form and are more likely to swing the weights or over arch your back.
People also frequently hold their breath while performing this activity (or any other). This is a mistake since it can make you dizzy and raise your blood pressure. Keep in mind to take regular breaths throughout the activity.
When performing the overhead dumbbell tricep extension, be sure to focus on the muscle contraction. The mind-muscle connection is important for maximizing muscle growth. Feel the triceps working as you lower and raise the weight. This will help you get the most out of this exercise.
Variations of the Overhead Dumbbell Tricep Extension
If you find the standard version of the overhead dumbbell tricep extension too easy, there are a few variations that you can try.
Variation #1: Lying Dumbell Tricep Extension
This variation is performed by lying on a bench with your back flat and feet firmly planted on the floor. Grasp a dumbbell in each hand and hold them at arm’s length above your chest, with your palms facing each other. This is the starting position. Keeping your upper arms stationary, slowly lower the dumbbells behind your head until your elbows are at about a 90-degree angle. Pause for a moment, then contract your triceps and return the dumbbells to the starting position. Repeat for the desired number of reps.
Variation #2: One-arm Overhead Dumbbell Triceps Extension
The basic elbow extension is performed with your feet shoulder-width apart and a dumbbell in one hand. With your palm facing your head, hold the weight overhead. This is where you’ll start. Keeping your upper arm still, slowly lower the dumbbell behind your head until your elbow is at around a 90-degree angle. Contract Your tricep to return the weight back to the starting position. Repeat for reps, then switch sides.
Variation #3: Seated Overhead Barbell Triceps Extension
Sit upright on a bench with your back straight and feet flat on the floor, which is known as a shoulder-width stance. Hold the barbell overhead with your hands slightly farther than shoulder-width apart. This is where you’ll start. Slowly lower the barbell behind your head until your elbows are at about a 90-degree angle, keeping your upper arms stationary. Pause for a moment, then contract your triceps and return the barbell to the starting position. Repeat for the desired number of reps.
Variation #4: Overhead Cable Triceps Extension
Attach a rope handle to the high pulley of a cable machine. Grasp the rope with your palms facing each other and your arms extended overhead. This is where you’ll start. Keeping your upper arms stationary, slowly lower the rope behind your head until your elbows are at about a 90-degree angle. Pause for a moment, then contract your triceps and return the rope to the starting position. Repeat for the desired number of reps.
Summary
The overhead dumbbell tricep extension is a great exercise for building muscle in your triceps. It can be performed with a variety of weights and equipment, and there are also several variations that you can try to keep things interesting. Be sure to maintain good form throughout the exercise and focus on contracting your triceps as you raise the weight back to the starting position. Remember to take regular breaths and avoid holding your breath. With a little practice, you’ll be performing this exercise like a pro in no time!
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