The double arm tricep extension, also known as the two-arm overhead triceps extension, is an exercise designed to strengthen and tone the triceps muscles. Here’s how to perform it correctly, drawing on information from the provided reference:
Step-by-Step Guide to Double Arm Triceps Extension
Here is a detailed breakdown of how to properly perform the double arm tricep extension:
Starting Position
- Stand with your feet shoulder-width apart, ensuring a stable base.
- Hold one dumbbell with both hands.
- Raise the dumbbell over your head, fully extending your arms (as shown in the video reference at 0:26). This is your starting position.
Execution
- Keeping your upper arms stationary, allow the weight to descend behind your head (as shown in the video reference at 0:47). The movement should occur only at your elbows.
- Lower the dumbbell slowly by bending your elbows until your forearms are just past parallel to the floor (or as far as you can comfortably go).
- Engage your triceps and extend your arms back to the starting position. Make sure to keep your elbows close to your head.
- Repeat this process for the desired number of repetitions.
Important Points to Remember
- Elbow Position: Keep your elbows tucked in and pointing straight ahead. Avoid letting them flare out to the sides.
- Controlled Movement: Ensure that all movements are slow and controlled, both during the lowering and raising phases of the exercise.
- Full Extension: Fully extend your arms at the top of the movement, squeezing your triceps.
- Weight Selection: Use a weight that allows you to maintain good form throughout the entire exercise. If the weight is too heavy, you may compromise form, leading to possible injuries.
Table Summarizing the Steps:
| Step | Description |
|---|---|
| Starting | Stand with feet shoulder-width apart, holding dumbbell with both hands overhead, arms fully extended. |
| Lowering | Keep upper arms stationary, lower the weight behind your head by bending elbows. |
| Extension | Fully extend your arms back to starting position by using your triceps. |
| Repetition | Repeat for desired number of reps, maintaining controlled movement and elbow position. |
By following these instructions, you can effectively and safely perform the double arm triceps extension to enhance your triceps strength.
