Oddo’s Angle: Dumbbell Lying Triceps Extension

Banish arm jiggle with this triceps-toning move from expert trainer Kim Oddo

February 12, 2013

Lying Triceps ExtensionSTART
1/ Grasp a dumbbell in each hand, palms facing each other, and lie faceup on a flat bench with your feet flat on the floor.

2/ With a neutral, shoulder-width grip and straight arms, hold the dumbbells directly above your forehead.


EXECUTE
3/ Keeping your upper arms locked and perpendicular to the bench, bend your elbows and lower your forearms toward the top of your head.

4/ Pause briefly when your elbows are bent just past 90 degrees, then reverse motion by pressing back to full arm extension.


DO…
> Keep your lower back pressed against the bench throughout the movement.

> Keep your upper arms in a fixed position and your elbows in.

> Keep the rep speed slow to ensure control of the weight throughout the entire range of motion.

DON’T…
> Bounce or use momentum at the bottom of the movement, because you’ll take the focus off the triceps.

> Compromise form in an attempt to lift too heavy—this can put undue stress on the elbows and lead to injury.

> Let your elbows flare out to the sides; press upward and stop a few inches short of locking out your elbows.

ODDO’S BONUS TIP
You can also do this move one arm at a time using dumbbells, or a cable machine with a D-handle.




Kim OddoKim Oddo has established himself as an expert in the fields of training and nutrition, and works with some of the world’s top figure and bikini competitors. Kim can be reached for consultations and services at bodybyo.com or on his Facebook page at facebook.com/oddosAngels.