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Equipment:
Dumbbells and an exercise mat.

Exercise Technique:

• Lie on your back, with knees bent and feet on the floor.
• Hold one dumbbell in the right hand. Bring it straight on top of you, bend the elbow, and hold the right arm (on the triceps) with the left hand to keep the shoulder steady.
• The elbow of the working arm should be facing the ceiling. Starting and ending position should be with the elbow bent.
• Concentrate on squeezing the triceps muscle as you straighten the elbow.
• Slowly bend the elbow.

Performance Tips:

• Keep the elbow facing the ceiling.
• Think of your triceps as a sponge; squeeze the water out of that muscle with each contraction.
• Straighten the elbow to fully contract the triceps, but watch out for locking or jerking the elbow joint.
• If you use a weight that's too heavy, you will not be able to straighten the elbow fully. If you use a weight that too light, the exercise will be too easy.
• You can do the one-arm or two-arm variations. The one-arm variation is perfect for beginners. The two-arm variation is more appropriate for stronger individuals.
• In the two-arm variation, avoid moving the whole arm back and forth. Hold the shoulders steady while straightening the elbow.
• If your shoulder or elbow joints hurt while doing this exercise, stop.

Repetitions:
If you want a bigger triceps muscle, use a weight that will allow you to do six to eight repetitions before the muscle gets fatigued. Rest. Do two more sets if you wish.
If you want tighter toned triceps without increasing in size, use a weight that will allow you to finish 12 to 15 repetitions before the muscle gets tired. Do one or two more sets.

Go to Common Exercises...