This exercise focuses on your triceps muscles, the muscles on the back of your upper arm. It helps isolate these muscles, meaning you're working them directly and effectively.

It's suitable for all fitness levels, from beginners just starting out to experienced weightlifters looking to improve.

Proper form is key to getting the most out of this exercise and preventing injuries. Lie on your side, support your head and upper body, and hold a dumbbell with your arm straight up. Slowly lower the weight, keeping your elbow close to your body, then extend your arm back up.

Common mistakes include using too much weight, which can lead to poor form and injury. Start with a lighter weight to focus on technique before gradually increasing the weight as you get stronger.

Another common mistake is not keeping your elbow close to your body during the exercise. This reduces the effectiveness of the exercise and increases the risk of injury. Concentrate on controlled movements throughout.

Remember to breathe properly throughout the exercise. Inhale as you lower the weight and exhale as you extend your arm.

By focusing on correct technique and gradually increasing the weight, you'll see improvement in your triceps strength and definition. This exercise is a valuable addition to any arm workout routine.

It really focuses on your triceps muscles, helping them grow bigger and stronger.

This exercise helps shape your upper arms, making them look more toned and defined.

Because you need to keep your body steady while doing it, this exercise also works your core muscles.

Stronger triceps make other arm exercises easier and better.

Lie on your stomach on a bench, holding a dumbbell in one hand.

Keep your elbow close to your body and let the dumbbell hang down.

Straighten your arm slowly, keeping your elbow still.

Slowly lower the dumbbell back to the starting position.

Repeat this several times, then switch arms.

Remember to keep your movements slow and controlled to avoid injury.

If you're new to this exercise, start with lighter weights and fewer repetitions.

Your other arm can be at your side or on your hip for balance.

Slowly lower the dumbbell behind your head by bending your elbow. Keep your upper arm still.

Stop when you feel a stretch in your arm muscle (triceps).

Straighten your elbow to bring the dumbbell back up. Squeeze your triceps at the top.

Do the same number of times on each side.

Start with a light weight to learn the correct way to do the exercise.

Increase the weight only after you've learned the right form to avoid injury.

Dumbbell Lying Triceps Extensions (both arms): This exercise is similar to the one-arm version, but you use both arms at once. It's great for building overall triceps strength and is easier to control than the one-arm version. You lie on a bench and extend the dumbbells upwards.

Dumbbell Decline Triceps Extensions: This version uses a decline bench (a bench that slopes downwards). The incline lets you stretch your triceps more fully and can be gentler on your shoulders. You lie on the decline bench and extend the dumbbells upwards.

Dumbbell Standing One-Arm Triceps Extensions: This exercise is done standing up, which means you use your core muscles to stay balanced. This is a good way to improve both triceps strength and core stability. You hold a dumbbell overhead and lower it behind your head.

These exercises all work your triceps, but they do it in slightly different ways. Trying different exercises helps prevent boredom and can make your workouts more effective.

Dumbbell Lying Extensions: Do this exercise lying down, extending both arms at the same time. It's great for building even strength in both arms and helps your shoulders and core stay strong too.

Dumbbell Pronated Grip Triceps Extension: Hold the dumbbell with your palms facing down (pronated grip). This helps your triceps work harder and makes them stronger and more balanced.

Dumbbell Decline Triceps Extension: Lie face up on a bench that's angled downwards (decline bench). This gives your triceps a deeper stretch and helps them grow bigger and stronger.

Varying your triceps exercises is important. Different exercises work your muscles in slightly different ways, leading to better overall growth and strength.

Keep your elbows in: Your elbows should stay close to your head throughout the exercise. Don't let them stick out to the sides. This helps you work your triceps properly.

Go all the way down: Make sure you lower the dumbbell all the way down, fully extending your arm. Stopping halfway doesn't work your triceps as well. Keep control the whole time, don't just drop the weight.

Keep your back flat: Lie flat on the bench with your lower back pressed against it. Don't arch your back. Arching your back can hurt your back and make the exercise less safe.

Lie down and get set: Lie on your side on a bench, supporting your body with one arm. Keep your body still and stable during the exercise.

Hold the dumbbell correctly: Hold a dumbbell in one hand, keeping your palm facing down (pronated grip). This grip focuses the work on your triceps.

Extend your arm slowly: Lower the dumbbell towards your head, bending your elbow. Keep your upper arm close to your body. Then, straighten your arm slowly and with control.

Focus on the triceps: Feel the muscles in your triceps working as you extend your arm. This helps to make the exercise more effective.

Control the weight: Choose a weight that challenges you but allows you to maintain good form throughout the entire exercise. Don't sacrifice proper form for heavier weight.

Avoid swinging: Keep your movements smooth and controlled. Avoid swinging your arm or using momentum to lift the weight. This prevents injury and makes the exercise more effective for your triceps.

Breathe correctly: Inhale as you lower the weight and exhale as you lift it. This helps control your movements and improves your overall performance.

Repeat on both sides: Do the same number of repetitions on both arms to ensure balanced muscle development.

Add it to your workout: Include this exercise in your regular arm workout routine for best results. Try different rep ranges and sets to find what works for you.