Elbow Extension
- A stable surface (like a bench or chair, if needed)
Starting Position:
1. Stand upright with your feet shoulder-width apart. If you're using dumbbells, hold one in each hand with your arms relaxed at your sides.
2. If you prefer to sit, choose a chair or bench. Sit with your back straight and feet flat on the ground.
Movement Instructions:
1. Engage Your Core: Before beginning the movement, engage your core. This will help stabilize your body throughout the exercise.
2. Raise Your Arms: If using dumbbells, lift your arms so that they are bent at the elbows, with your hands near your shoulders (for standing) or resting against your thighs (for sitting).
3. Extend Your Arms: Slowly extend your arms straight forward (or down towards the floor if sitting), straightening at the elbows. Keep your upper arms stationary; only the forearms should move.
4. Pause: Hold the fully extended position for a brief moment, feeling the contraction in your triceps (the muscles at the back of your arms).
5. Return to Start: Gradually bend your elbows to return to the starting position, keeping control of the movement. Avoid letting the weights drop quickly if using dumbbells.
Tips:
- Maintain a controlled movement throughout the exercise.
- Avoid locking your elbows at the top of the movement to prevent strain.
- Perform 10-15 repetitions per set, and aim for 2-3 sets depending on your ability and comfort level.
Breathing:
- Exhale as you extend your arms, and inhale as you return to the starting position.
Modifications:
- If using dumbbells is too difficult, you can perform the exercise with no weights or use lighter weights.
- For additional support, you can perform this exercise seated.
