10 Dynamic Home Workouts For Arms

# 9 Seated Triceps Press

Instruction:

1. Sit down on a flat bench. Grasp a dumbbell with both hands & hold it overhead with arms extended and the palm of the hand facing inward.

2. While breathing in, lower the dumbbell behind the head until the forearms touch the biceps. Keep upper arms stationary & close to the head.

3. While breathing out, raise the dumbbell to the initial position. Repeat.

Instructions: Let the dumbbell pull back your arms to maintain shoulder flexion.

Variation

This exercise can be done sitting on a bench as well as standing.

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#10 One-Arm Triceps Extension

Instructions:

1. Stand with feet about should width apart and hold a dumbbell with one hand. Extend the arm fully with the dumbbell over your head.

2. While breathing in, lower the dumbbell behind head until the forearm touches the biceps. Keep upper arm stationary and close to the head.

3. While breathing out, raise the dumbbell to the initial position. Repeat as recommended and then switch arms.

Important Tips: When arm is fully extended, the palm should be facing forward.