Introduction
The one armed tricep extension is a great exercise for building tricep strength and definition. It is also known as the one armed dumbbell extension or the one armed French press. This exercise targets the long head of the tricep and also works the lateral head.
How to Perform
To perform the one armed tricep extension, start by standing with your feet shoulder-width apart and holding a dumbbell in one hand. Raise the dumbbell above your head, keeping your elbow close to your head. Lower the weight behind your head until your forearm touches your bicep. Return to the starting position and repeat for the desired number of repetitions. Switch arms and repeat.
Variations
There are several variations of the one armed tricep extension that can be performed to target different areas of the tricep:
- Seated One Armed Tricep Extension: Sit on a bench or chair and perform the exercise as described above.
- Standing One Armed Tricep Extension: Stand with your feet shoulder-width apart and perform the exercise as described above.
- One Armed Tricep Extension with Cable: Attach a cable to a low pulley and stand facing away from the machine. Hold the handle with one hand and perform the exercise as described above.
Benefits
The one armed tricep extension is a great exercise for building tricep strength and definition. It is also an effective exercise for improving overall upper body strength. Additionally, this exercise can help to improve shoulder stability and reduce the risk of injury.
Precautions
Before performing the one armed tricep extension or any other exercise, it is important to warm up properly to reduce the risk of injury. Additionally, if you have any pre-existing conditions or injuries, it is important to consult with a healthcare professional before starting any new exercise program.
Conclusion
The one armed tricep extension is a great exercise for building tricep strength and definition. It can be performed in several variations to target different areas of the tricep. As with any exercise, it is important to warm up properly and consult with a healthcare professional if you have any pre-existing conditions or injuries.