Among the fitness equipment, there are some very good and common ones, and dumbbell is one of them. Of course, dumbbells have many uses, such as strengthening muscles. Strength, training triceps, etc., then how to use dumbbells to train triceps? You can use single-arm dumbbell neck arm flexion and extension, supine arm flexion and extension, etc. to train triceps. So, how to train triceps with dumbbells at home?
Single-arm dumbbell neck arm extension
1. Sit on a chair with the lower edge of your shoulder blades against the seat, or sit at the front of a bench; if you are in a standing position, you are required to keep your whole body upright and do not shake during the movement.
2. Action process: Hold the dumbbell above your head, straighten your arms, but do not lock your elbows, and your upper arms are just outside your ears; bend your elbows and slowly lower the dumbbells behind your neck, stopping just above the forearms. Position parallel to the ground; pause briefly, then exert force on your upper arms to lift the dumbbells back to the starting position. repeat.
Arm extension with dumbbells at the back of the neck
1. Hold a dumbbell with both hands, raise it high above your head, bend your elbows, and let your forearms hang back.
2. Keep the upper arms close to the ears, keeping them upright without shaking; contract the triceps, gradually extend the elbow joints, and extend the forearms upward until the arms are completely straightened and the triceps are completely tightened.
3. Stay still for a second, then bend your elbow, let your forearm slowly drop to the starting position, and stretch your triceps as much as possible.
Supine arm extensions
1. Lie on your back on the ground or a training bench, hold a dumbbell, slowly lower it behind your head, and hold it with both hands.
2. Use the strength of the triceps brachii to lift the dumbbell, hold it for 1 second for peak contraction, and then lower the dumbbell.
Dumbbell dips
1. Stand prone, support the training bench with one hand, bend the elbow with the other hand to hold the bell, keep the upper arm close to the side of the body, and the upper body is parallel to the ground.
2. Hold the dumbbell with your upper arm close to your side and your forearm hangs naturally. Use the triceps to stretch the arm backward and upward until the arm is completely straightened, causing the triceps to contract to its limit. Stop for a moment, and then return the control to the original state.