Big Body Building Tips

If you’re not currently doing any training with dumbbells, then you should be. Dumbbell exercises are some of the most effective, because they force your body to use stabilize muscles instead of just doing constricted movements with a machine or barbell. This is especially true when it comes to tricep exercises with dumbbells. There really isn’t a better way to add size to your triceps than by working out with dumbbells.

The first one is dumbbell kickbacks. To do dumbell kickbacks, first grab a flat bench. You’re going to kneel on the bench with your left knee, and support yourself with your left hand. Your right leg will remain on the ground, and then you’ll hold a dumbbell in your right hand. Tuck in your right arm and slowly extend the dumbbell behind you, making your elbow bend at a 90 degree angle until it’s parallel to the floor. Reverse back to the starting position and then repeat. You should aim to do between 8 to 10 reps.

Standing Single Arm Dumbbell Extension. To perform this exercise, start with in an upright standing position with your feet slightly apart from each other. Hold a dumbbell using your right hand and slowly lift your arms straight up until keeping level with your shoulders. Now begin lowering your arms but keep your elbows in to keep all the pressure on the triceps. Raise the dumbbell upward then back to the initial position. Do 10 reps and 2 sets. Repeat the same procedure with the other arm.

Lying Dumbbell Extension. For this exercise, you will need a flat workout bench. Lie with your back firmly positioned above the bench with both your hands clutching a dumbbell. Extend your arms but not so straight. Leave your arms slightly bent. Then little by little, lower your arms so that it falls just behind your head. Return to the original position and repeat the same steps.

Decline Dumbbell Extensions. You will need a workout bench for this exercise. Decline the bench and lie flat atop. Hold two dumbbells and position them over your shoulders. Extend your arms but not so straight. To prevent injury, slightly bend your elbows. Hold the dumbbells with your palms facing each other. Begin moving your dumbbells by bending the elbow until they reach the sides of your head. Extend it enough so that the dumbbells are touching your shoulders. Lower both arms at the same time. Then revert to the original position. Repeat these steps and do ten reps and 3 sets.

One good tricep isolation exercise using a dumbbell is the bent-over one-arm tricep extension. For this exercise you’ll sit on a bench, and then crouch forward. Hold a dumbbell in your right hand, and then you basically perform a standing dumbbell extension from this position. You’ll feel it hitting a completely different part of your triceps, and you won’t be able to use very much weight. As with the other tricep exercises, only use a weight that you can do slow, controlled reps with.

Again, when doing these triceps exercises, make sure to use a light enough weight that you can use perfect form, and do slow and controlled reps.

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