LYING DUMBBELL TRICEP EXTENSION

Muscles Trained :
Triceps

Joint Actions :
Elbow Extension

Instructions :

1. Lie supine (facing upward) on a flat bench with feet flat on the floor.
2. Grasp the dumbbells with a pronated (overhand) grip with the palms 4 to 6 inches apart.
3. Extend (straighten) arms so the weight is directly over the chest.
4. To begin the movement, lower the weight towards the forehead.
5. Keep upper arms stable while flexing (bending) the elbows.
6. Inhale throughout the downward movement phase.
7. Continue the movement until the bar is almost touching the forehead.
8. Press the weight upward by extending (straightening) the arms while keeping the elbows in.
9. Exhale throughout the upward movement phase.
10. Continue the movement until starting position is reached.
11. Repeat the movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Pointing elbows outward throughout the upward movement phase instead of keeping them in.
2. Moving the upper arms throughout the movement instead of keeping them stable.

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