"This is one of my favorite movements for isolating the triceps," says ACE-certified personal trainer Tami Smith. "I recommend these often because the triceps play an integral role in so many of our movements, both in daily life and our workouts."
- Start standing with your feet hip-width apart, holding a dumbbell in each hand.
- Hinge at the hips about 45 degrees, keeping your knees slightly bent and core engaged. Bend your elbows so they form a 90-degree angle, with your palms facing each other. This is your starting position.
- Straighten your arms behind you with your palms facing in. Initiate the movement from your elbows, keeping your upper arms as still as possible and tight to your sides. Stop when your arms are parallel to the floor.
- Squeeze your triceps, then bend your elbows to return to the starting position. That's one rep.
- Try 2-3 sets of 10-12 reps.
