Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Raise the dumbbell overhead, palm facing inward. Lower the dumbbell behind your head, bending your elbow in a slight cross-body path, feeling a triceps stretch. Keep your upper arm still. Extend your elbow, squeezing your triceps to return to the starting position. Avoid fully extending your elbows at the top. Switch arms after each set.
To maintain proper form and isolate the triceps, focus on keeping your upper arm stable and close to your body throughout the entire movement, preventing any shoulder involvement. As you lower the dumbbell, guide it along a slight diagonal path behind your head, ensuring your elbow points upward towards the ceiling to maximize the stretch in your triceps. At the top of the movement, actively squeeze your triceps muscles to fully engage them and achieve a peak contraction. Control the descent of the dumbbell, resisting gravity to maintain tension in the triceps and prevent momentum from taking over, which can compromise form and reduce effectiveness.
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