Kneeling Triceps Extension
Step by step
How to perform
- Hold a dumbbell in one hand and raise it above your head, fully extending your arm.
- Slowly bend your elbow, lowering the dumbbell behind your head while keeping your upper arm still.
- Pause for a moment when your forearm is parallel to the floor, then lift the dumbbell back to the starting position by straightening your elbow.
- Repeat this movement for the desired number of repetitions and then switch to the other arm.
Overview
About this exercise
The Kneeling Triceps Extension is an effective exercise that primarily targets the triceps, enhancing arm strength and improving upper body stability. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, looking to increase their upper body strength and muscular definition. By incorporating this exercise into their routine, individuals can benefit from improved muscle tone, better sports performance, and enhanced daily functional movements.
Coaching cues
Form tips
Hold a dumbbell in both hands above your head, with your arms fully extended. Bend your elbows to lower the dumbbell behind your head. The common mistake here is moving the elbows during the movement - they should remain stationary. The movement should only come from the forearms.
Lower the weight slowly and in a controlled manner, resisting the urge to let gravity do the work. This will engage your triceps more effectively. Then, use your triceps to lift the weight back to the starting position. Avoid jerking or using momentum to lift the weight, as this can lead to injuries.