How to do a kneeling triceps extension

Setup:

1. Position: Kneel on the floor or a mat.
2. Grip: Hold one dumbbell vertically with both hands, cupping the top end. You can also use a weight plate.
3. Starting Position: Raise the weight directly overhead with your arms fully extended.

The Movement:

1. Lowering: Keeping your upper arms stationary and close to your head, slowly lower the weight behind your head by bending at the elbows.
2. Lifting: Pause briefly when you feel a good stretch, then extend your elbows to press the weight back up to the starting position. Squeeze your triceps at the top.

Tips:

• Keep your core engaged to prevent your back from arching.
• Try to keep your elbows pointing forward and not flaring out to the sides.
• The kneeling position helps to reduce the ability to cheat by using body momentum.