How to perform it
- Lie on the floor with your knees bent, feet supported, and a dumbbell in each hand above your chest.
- Keep your spine stable, abs engaged, and arms pointing upward throughout the exercise.
- Keep your elbows comfortably aligned and avoid excessively opening them to the sides.
- Bend your elbows to lower the dumbbells toward the sides of your head with control.
- Keep your upper arms as stable as possible, concentrating the movement at the elbow joints.
- Lower through a comfortable range while feeling a stretch in the triceps without creating shoulder discomfort.
- Extend your elbows again to raise the dumbbells back to the starting position.
- Exhale as you raise the dumbbells and inhale as you lower.
What you should feel
Greater triceps activation, with effort localized to the back of the arms and good torso stability on the floor. The movement should remain controlled through the arms, without pain in the elbows, wrists, shoulders, or lower back.
Groups mentioned in the description
Exercise questions
Lie on the floor with your knees bent, feet supported, and a dumbbell in each hand above your chest. Keep your spine stable, abs engaged, and arms pointing upward throughout the exercise. Keep your elbows comfortably aligned and avoid excessively opening them to the sides. Bend your elbows to lower the dumbbells toward the sides of your head with control. Keep your upper arms as stable as possible, concentrating the movement at the elbow joints. Lower through a comfortable range while feeling a stretch in the triceps without creating shoulder discomfort. Extend your elbows again to raise the dumbbells back to the starting position. Exhale as you raise the dumbbells and inhale as you lower.
Elbow extension exercise that works the triceps while keeping the upper arms stable throughout the movement.
Greater triceps activation, with effort localized to the back of the arms and good torso stability on the floor. The movement should remain controlled through the arms, without pain in the elbows, wrists, shoulders, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.