Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lower the dumbbell towards your chest, elbows tucked and close to your body until your upper arm is parallel to the floor. Exhale and press the dumbbell straight up to full arm extension, squeezing your triceps at the top. Repeat, alternating arms.
To protect your elbows and maximize triceps engagement, keep your elbows tucked close to your body throughout the entire movement, preventing them from flaring out. Engage your core muscles throughout the exercise by drawing your belly button towards your spine to stabilize your torso and prevent unwanted movement. As you press the dumbbell upwards, focus on powerfully extending your triceps, visualizing pushing the weight away from your body. Maintain a stable shoulder position by consciously depressing and retracting your shoulder blades, preventing them from hiking up towards your ears. Avoid twisting your torso during the exercise; keep your core engaged and focus on moving only at the elbow joint to isolate the triceps.
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