This exercise involves lying on a bench with a dumbbell in one hand and extending the arm upwards, then lowering it back down towards the head. It primarily targets the triceps muscle.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the triceps muscles, helping to build strength and definition in the arms
- Can be done with a relatively light weight, making it accessible for beginners
- Helps to improve overall upper body strength and stability
- Can be easily modified by adjusting the weight or the angle of the arm
- Can be done at home or in the gym with just a set of dumbbells
How to perform
- Start by lying flat on your back on a bench or mat with your feet flat on the ground and your knees bent.
- Hold a dumbbell in one hand with your arm extended straight up towards the ceiling.
- Slowly lower the dumbbell towards your head, keeping your elbow in a fixed position.
- Pause when the dumbbell is just above your head, then slowly raise it back up to the starting position.
- Repeat for the desired number of reps, then switch arms and repeat on the other side.
FRONT VIEW
BACK VIEW
Triceps
Primary