The triceps are the focus of this strength building exercise. Although you only need free weights for this exercise, you should still be in a weight training room. Benefits of this exercise are muscle gains in the triceps, as well as fat loss in your arms.

Body Parts

  • Triceps
  • Triceps Brachii


  • Stand with the feet at shoulder width.
  • Hold the dumbbells and lift the arms up fully extended.
  • Place the weights at shoulder width with the thumbs pointing back.
  • Keep the knees slightly bent.
  • Pull the shoulders lightly back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head and back straight.
  • Avoid bending the wrists.


  • Bend the forearms while keeping the elbows up.
  • Lower the weights behind the shoulders.
  • Keep the elbows in place.


Keep the back straight. Keep the abdominals contracted. Never lock the elbows. Keep the wrists straight. Never lock the knees.