If you’re looking to add muscle mass to your arms, then as well as the biceps, you’re going to have to work the triceps too to really see a difference in their overall size.
If you’re looking for effective triceps exercises then two arm dumbbell triceps extensions are absolutely ideal.
They help to really work all three heads of the triceps muscle, and they can also be performed seated, or standing (just like in this video). Here’s a more detailed look at how to perform them whilst seated.
- Sit on a bench with the back support at a 90 degree angle, and then hold a dumbbell above your head with both hands. Make sure that it’s secure by holding it with both of your palms facing upwards into the air.
- Keep your back perfectly straight, your head up, your eyes forward, and your feet placed firmly flat on the ground, and then slowly lower the dumbbell down behind your head and neck as far as you possibly can, making sure to keep your upper arm still and to move only from your elbow joints.
- Hold for a second or two until you feel a deep stretch in the triceps and then slowly extend your arms back upwards and bring the dumbbell back up above your head to the starting position.
- Repeat for as many repetitions as required.