Written By: Nirmalya Dutta | Updated : June 9, 2014 11:48 AM IST
Whether you're a guy who wants bigger arms or a girl who wants toned arms you have to do weight training exercises for your biceps and triceps. One of the classic triceps exercises is the dumbbell triceps press which can be done sitting down or standing, though the standing version should be avoided by those who have back problems.
How to do it:
Step 1: Sit on a bench with back support and grab a dumbbell with both hands and hold it over your head (if it's a heavy dumbbell ask a trainer or spotter to hand it to you).
Step 2: You should grasp one end of the dumbbell (the round part) with your palm. This is your starting position.
Step 3: Keeping your arms close, slowly lower the dumbbell behind your head until forearm touches your biceps.
Step 4: Slowly return to the starting position. This is one rep. Do the exercise for recommended reps.
Tips: Make sure your palms don't move during the exercise and only your forearms do the moving. Also don't do the exercise in a half-arc, lower the dumbbell properly; doing the exercise half-way could hurt your elbows.
Variations: This exercise can be done standing up also but that's not for those with back issues and instead of a dumbbell can use an E-Z bar for this exercise as well.
Also try out these exercises for your triceps:
You could also try out these exercises for specific body parts:
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