Triceps (Elbow) Extension Exercise Firms Those Flabby Muscles In The Back Of Your Upper Arm

Benefits Of Triceps (Elbow) Extension

This triceps exercise is one of those arm workouts that firms those flabby muscles in the back of your upper arm or triceps.

This dumbbell exercise strengthens the muscles that enable you to straighten your elbow. It improves your ability to push open doors and push yourself out of a chair, and is an excellent addition to any fitness routine.


  • Using an armless chair with back support helps you to keep your spine and neck well aligned. However, an exercise bench can also be used if you pay special attention to keeping your spine straight.
  • Keeping your abs engaged or tucked in helps you avoid arching your back
  • First read the "How Much Weight Should We Lift In Our Strength Exercise Programs?" section before starting this workout

Workout Procedure

  1. Sit on an armless chair with back support, or an exercise bench paying special attention to keeping your back straight
  2. Tuck in your stomach and chin to keep your back and neck well aligned
  3. Hold a dumbbell with both hands overlapping one another
  4. Hold the dumbbell behind your head with your elbows bent, close to your head, and pointed toward the ceiling
  5. Keep your upper arms in line with your ears, and breathe in
  6. As you breathe out, squeeze the triceps to straighten your elbows and lift the dumbbell above your head
  7. Slowly bend your elbows and lower the dumbbell to the starting position as you breathe in
  8. Do 1 to 3 sets of 8 to 12 repetitions
  9. Perform this exercise 3 times a week, every other day

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