This exercise targets: triceps
For this exercise, you will need: two dumbbells and an exercise ball or a chair
Sit on the exercise ball, chair or bench with your feet stable on the floor and shoulder-width apart. Bend over as far as possible. Place the dumbbells in your hands with your palms facing toward your body. Your forearms are in a vertical position, while your upper arms are parallel to the floor and tucked to your sides.
Press the dumbbells up from the starting position until your arms are parallel to the floor. Hold for a second, squeeze your triceps and slowly return to the starting position.
Tips:
Keep your elbows close to your body and your back straight.
Do not move your elbows or upper arms.
Variation: You can perform this exercise while standing, or with one dumbbell.
Use weights suitable for your physical strength.
If you are using heavy weights, perform a lower number of repetitions.
Focus on proper technique, and not the amount of weight you are lifting.
Exhale as you press the weight up and inhale as you return to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions
For this exercise, you will need: two dumbbells and an exercise ball or a chair
Sit on the exercise ball, chair or bench with your feet stable on the floor and shoulder-width apart. Bend over as far as possible. Place the dumbbells in your hands with your palms facing toward your body. Your forearms are in a vertical position, while your upper arms are parallel to the floor and tucked to your sides.
Press the dumbbells up from the starting position until your arms are parallel to the floor. Hold for a second, squeeze your triceps and slowly return to the starting position.
Tips:
Keep your elbows close to your body and your back straight.
Do not move your elbows or upper arms.
Variation: You can perform this exercise while standing, or with one dumbbell.
Use weights suitable for your physical strength.
If you are using heavy weights, perform a lower number of repetitions.
Focus on proper technique, and not the amount of weight you are lifting.
Exhale as you press the weight up and inhale as you return to the starting position.
Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions