Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower dumbbells by bending elbows towards your sides, keeping upper arms still. Pause briefly at the bottom to feel a triceps stretch. Press dumbbells back up, extending elbows. Maintain straight wrists and tucked elbows throughout; avoid locking elbows at the top.
To isolate your triceps, focus on keeping your upper arms stable and pressed against your sides throughout the movement, preventing them from assisting the exercise. Ensure your elbows point towards the ceiling during the lowering phase to maximize triceps engagement and avoid shoulder involvement. At the top of the movement, actively squeeze your triceps muscles to fully contract and feel the muscle working. Control the lowering phase by resisting the weight's pull, which helps maintain proper form and prevents momentum from taking over. Maintain a neutral wrist position throughout the exercise, avoiding bending or flexing, to prevent unnecessary strain and ensure targeted triceps work.
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