Dumbbell Tall Kneeling Overhead Tricep Extension

Instructions for proper form

Begin in a tall kneeling position with your knees directly under your hips and your feet flat on the ground behind you. Hold a dumbbell in each hand with your arms bent and positioned at shoulder height, palms facing forward. Engage your core and ensure that your back is straight. Extend your arms overhead while keeping your elbows close to your head. Lower the dumbbells back to shoulder height with control. Maintain a steady pace and focus on engaging your triceps throughout the movement.

Common mistakes to avoid

Avoid flaring your elbows out to the sides, which can put stress on your shoulder joints. Do not arch your back or lean backward. Ensure that you are not using momentum to lift the dumbbells; the movement should be controlled to effectively target the triceps.

Benefits

Specific benefits of the exercise

The Dumbbell Tall Kneeling Overhead Tricep Extension primarily targets the triceps, helping to improve muscle strength and definition in the upper arms. This exercise also enhances core stability and engages the shoulder muscles.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect to see increased tricep strength and muscle definition in about 4-6 weeks. Improved core stability may also be noticeable during this timeframe..

Who this exercise is best for

This exercise is best for beginners looking to strengthen their triceps and develop upper body strength. It’s also suitable for individuals seeking to improve their overall stability and posture.

Scientific studies supporting its effectiveness

Research indicates that isolating the triceps through overhead extensions engages muscle fibers effectively, leading to increased hypertrophy and muscle strength. Studies show that exercises targeting the triceps can significantly improve performance in tasks that require upper body strength.

Variations

Beginner modifications

For beginners, it may be helpful to perform this exercise without weights or with lighter weights. You can also perform the exercise seated on a bench to better support your stability.

Advanced progressions

Advanced variations can include performing the exercise with a barbell, using one arm at a time for increased stability challenge, or incorporating a stability ball while in a tall kneeling position to engage the core further.

Integrations

Complementary exercises

Complement this exercise with push-ups, bench dips, or skull crushers to enhance overall tricep development and upper body strength.

Super set recommendations

You can super set this exercise with bicep curls to target both the triceps and biceps effectively, promoting balanced arm strength.

Sample workout routines

A sample workout routine could include: 1. Dumbbell Tall Kneeling Overhead Tricep Extension (3 sets of 10-12 reps), 2. Push-Ups (3 sets of 10-15 reps), 3. Tricep Dips (3 sets of 10-12 reps).

Exercise combinations

This exercise can be combined with shoulder presses and lateral raises to create a comprehensive upper body workout.

Best time to do this exercise in your workout

This exercise is best performed during the upper body section of your workout, ideally after compound movements like push-ups or bench presses but before isolating exercises like tricep kickbacks.