Dumbbell Exercises for Triceps | Bodybuilding, Supplements, Diets ...

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Triceps Extensions

Stand with your feet shoulder width apart or slightly wider and knees slightly bent.
Grab one dumbbell with both your hands and raise it over your head. The dumbbell should be vertical to the floor and your hands should be overlapping each other.
Slowly lower the dumbbell to the floor only bending at the elbows until they are at a 90 degree angle. Your upper arms should be next to your ears at all times.
Slowly raise it back to the starting position.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
*Note this dumbbell exercise can also be done one handed. Simply grasp the dumbbell at the bar with one hand and follow the above steps.
Triceps Press (Skull Crushers)

Lie Flat on your back with your knees bent and feet flat on the floor.
Grasp the dumbbells and raise your arms over your chest with your palms facing inward (each other).
Slowly lower the weights toward your head, bending your elbows at a 90 degree angle. Keep your upper arms still, while doing this.
Raise the weights back to the starting position.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Triceps Kickback

Find a sturdy table or chair. Lean your body slightly forward and place your left hand on the chair/table for support and step forward with your left foot (on the floor) keeping the knees slightly bent.
Grasp the weight with the right hand and pull your elbow just passed your waist. Your elbow should be bent with your lower arm pointed to the ground.
Slowly straighten your arm, keeping your upper arm still and lower back down. The movement should look like a pendulum with your lower half of your arm doing the swinging.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

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Source: http://stek.org/health-fitness/fitness-programs/dumbbell-exercises-for-triceps/

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