It mainly works your triceps, the muscles on the back of your upper arms.

Because it uses your body weight, you don't need any special equipment. You can do it at home or at the gym.

This exercise helps build strength in your arms and improves your upper body balance.

It's a good choice if you want to make your arms look more defined and get fitter overall.

To do it, start by kneeling on the floor with your hands behind you, fingers pointing forward. Your arms should be straight but not locked.

Slowly bend your elbows, lowering your body towards the floor. Keep your back straight.

Then, push back up to the starting position using your triceps.

Try to do several sets of these extensions. Start with a number you can manage and gradually increase as you get stronger.

Remember to listen to your body and stop if you feel any pain.

Better balance and stability: It needs you to use your core muscles (your stomach and back muscles) to stay steady, which improves your overall balance.

Easy to change for your fitness level: You can make the exercise easier or harder depending on how fit you are. This lets you gradually increase the difficulty as you get stronger.

No special equipment needed: You can do it anywhere, anytime, without needing weights or machines. It's great for home workouts.

Hand placement is key: Put your hands behind your head, bending your elbows so they point out to the sides.

Core engagement is crucial: Tighten your stomach muscles to keep your back straight. This helps you do the exercise safely and correctly.

Extend your arms: Straighten your elbows, lifting your hands up towards the ceiling. Make sure your arms are fully extended at the top.

Controlled lowering: Slowly bend your elbows again, bringing your hands back to the starting position behind your head. Don't just let them drop!

Repeat as needed: Do this movement as many times as you planned. Remember to focus on doing it correctly, not just quickly.

Important tip: Move smoothly and slowly. Don't use any extra force or speed. This helps your triceps work harder and prevents injuries.

Dumbbell Lying Alternate Arm Extensions: Lie on a bench and extend one arm at a time. This really focuses on your triceps and helps strengthen your core too, since you need to keep your body steady. Because you move one arm at a time, you can get a good stretch in each arm and make sure both arms are equally strong.

EZ Barbell Decline Triceps Extensions: Use a decline bench (a bench that slopes downwards) and an EZ bar (a barbell with a curved bar). The decline angle makes your triceps work harder and can be gentler on your shoulders.

Dumbbell Pronate Grip Triceps Extensions: Hold dumbbells with your palms facing your body (this is called a pronated grip). You can do this standing or sitting. This grip can make your triceps work a bit differently and can help balance out your arm strength.

Each of these exercises works your triceps in a slightly different way. Try them all and see which ones you like best and which ones fit into your workout routine most easily. Remember to start with weights that challenge you without causing pain.

Cable Kneeling Triceps Extension: This uses a cable machine. The weight stays the same throughout the movement, making it great for really focusing on your triceps. You can easily change how heavy it is, so it's good for everyone.

Dumbbell Seated Triceps Extension: You sit down and use a dumbbell. This works your triceps, but also your shoulders and core for extra stability and strength.

Reverse Push-Ups with Elbow Lift: This one is different! It works your triceps, but also your back and shoulders. It's harder to balance, so it helps you get stronger and more steady.

Each exercise is a little different. Some are better for isolating your triceps, while others help build overall upper body strength and stability.

Experiment with these to find what you like best and what helps you reach your fitness goals. Have fun and keep working those triceps!

Control the movement: Go slowly and steadily. Don't use a swinging motion to help you lift your arms. This makes the exercise harder and works your triceps better.

Straighten your arms completely: Extend your arms fully overhead at the top of the movement. This ensures your triceps are fully stretched and contracted, making the exercise more effective.

Engage your core: Keep your stomach muscles tight throughout the exercise. This helps stabilize your body and prevents you from arching your back.

Don't lock your elbows: While you should fully extend your arms, avoid locking your elbows rigidly. Maintain a slight bend to prevent strain on your joints.

It mainly works your triceps muscles, the ones at the back of your upper arm.

Doing it correctly is key to getting the most out of the exercise and avoiding injuries.

Start by kneeling on the floor, with your hands behind you, fingers pointing forward, and your body straight.

Slowly lower your body towards the floor by bending your elbows. Keep your elbows close to your body.

Then, push back up to the starting position using your triceps.

Keep your movements slow and controlled to really feel the triceps working.

Don't let your elbows flare out to the sides. This puts extra strain on your elbows and reduces the effectiveness of the exercise.

Do several sets of the exercise, with a number of repetitions in each set that you can manage comfortably.

Listen to your body. If you feel pain, stop and rest.

Adding this exercise to your regular workout routine can help you build stronger, more toned arms.