Two-Arms Triceps Extension
Stand up and hold a dumbbell with both hands behind the head, arms pointing up.
Lift the dumbbells up by curling your elbows and slowly lower back after a short break.
Your arms should stay still long.
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One-Arm Triceps Extension
Stand up and hold a dumbbell with one hand behind your head, bend at an angle of 90 degrees, right arm up.
Lift the barbell with one hand until your arm is close to being fully extended and slowly lower back after a short break. Alternate after a set.
Keep your arm still long.
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Keep your arm still long.
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Seated Triceps Extension
Sit and hold a dumbbell with both hands behind your head, elbows to 90 degrees, arms up.
Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower back after a short break.
Keep your arms still long.
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Triceps Kickback
Put your knee and hand on a bench and grab a dumbbell with your other hand, palm facing your body, upper arm parallel to your body.
Push the dumbbell extending your elbow and allow it to slowly return after a short break.
Keep your arm still long.
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Bent-Over One-Arm Triceps Extension
Sit, crouch forward and hold a dumbbell with one hand, the elbow at an angle of 90 degrees, palm facing your body.
Lift the barbell with one hand until your arm is parallel to the ground and slowly lower back after a short break. Alternate after a set.
Keep your arm still long.
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Lying Triceps Extension
Lie on your back on a bench and hold a dumbbell in each hand, palms up, arms toward the ceiling.
Lift the dumbbells by extending the elbows and allow them to slowly return after a short break.
Keep your arms still long.
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Triceps Bench Press
Lie on your back on a bench and hold the dumbbells at your sides just above your chest, palms facing each other.
Push the dumbbells up until your arms are close to being fully extended and slowly lower them back after a short break.
Exhale as you push the weights and exhale as you lower them down.
