Dumbbell Triceps Extension in Cross-Legged Position

Starting Position:

• Sit down on a comfortable surface, with your legs crossed in a cross-legged position. Ensure your back is straight and your core is engaged.

Hand Positioning:

• If using a dumbbell, hold it with both hands. Your palms should be facing upward, gripping the dumbbell with your thumbs wrapped around it.

Arm Placement:

• Raise the dumbbell above your head, fully extending your arms. Your elbows should be close to your ears and pointing forward.

Movement:

• Slowly lower the dumbbell behind your head by bending your elbows. Keep your upper arms stationary and ensure that only your forearms move.

• Lower the dumbbell until your forearms are parallel to the ground or until you feel a comfortable stretch in your triceps.

Return to Starting Position:

• Press through your palms and extend your arms back to the starting position, keeping your elbows close to your head.

Repetitions:

• Perform 10-15 repetitions. Focus on controlled movement to maximize the engagement of your triceps.

Breathing:

• Inhale as you lower the dumbbell and exhale as you press it back up.

Tips:

• Maintain a straight posture throughout the exercise.

• Start with a lighter weight to ensure form and control before progressing to heavier weights.

• If you are not using a dumbbell, you can perform the movement using just your body weight.