Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Keep upper arm stable and elbow close. Bend elbow, lowering the dumbbell behind your head until your forearm touches your bicep or you feel a triceps stretch. Pause briefly. Extend your arm fully, squeezing your triceps at the top. Switch arms after each set.
To maintain proper form, keep your upper arm close to your head throughout the movement, preventing it from drifting outwards, which can shift the focus away from your triceps. Focus on controlling the descent of the dumbbell, resisting gravity to engage your triceps muscles and avoid momentum. Brace your core to stabilize your body and prevent unwanted movement during the exercise. At the top of the movement, consciously squeeze your triceps to maximize muscle activation and ensure a full contraction. Finally, ensure your elbow remains close to your head throughout the entire range of motion to isolate the triceps effectively.
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