How to do Two Tricep Exercises

While the bicep curl above strengthens the muscle on the front of your arm, tricep exercises focus on the backside of your upper arm — an area that tends to get flabby with age and lack of use.

If either of these exercises hurt your elbows, then don't do them. As the triceps tend to be weaker than the biceps, you may want to use a lighter weight to start; maybe as light as two pounds instead of five. For the first tricep exercise:

1. Sit with good posture in a chair, holding a dumbbell in your right hand
2. Raise the dumbbell above your head, and stabilize your right arm by placing your left hand on your right elbow
3. Slowly bend your right elbow, lowering the dumbbell down behind your head
4. From that starting position, raise the weight toward the ceiling, and then gently lower it back down behind your head
5. Repeat 10 times, then switch arms

Rotate your shoulders a few times to loosen any tension, then move on to the tricep kickback exercise:

1. Lean forward in your chair. Keep your back straight, and brace yourself by placing your right arm across your lap, as demonstrated in the video. Hold the dumbbell in your left hand; arm outstretched toward the floor. Then pull your elbow up until the weight is at waist height
2. From that starting position, press the dumbbell backward by straightening your arm, then return to starting position
3. Do 12 reps, and repeat on the other side.

Reference:

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