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In fact, there are many ways for a person to practice triceps brachii. I believe some people still know. Among these methods, some methods are suitable for girls and some methods are suitable for boys, but no matter what method has a good training effect, some people know how girls practice triceps brachii. So, how do girls practice triceps fastest? Let’s have a look!

Dumbbell curl

Dumbbell curl

  1. In a standing posture, hold a dumbbell with both hands, and put your arms in front of your body naturally (thumb to both sides and palm to the front).
  2. Then, keep your upper arm against your body and exhale. Lift your forearm up until your wrist is against your shoulder.
  3. Then, inhale and slowly put down the dumbbell to return to the starting position, so as to complete an action.

Dumbbell hammer lift

  1. In a standing position, hold a dumbbell with both hands, and put your arms on both sides of your body naturally (thumb forward).
  2. Then fix the upper arm and move the forearm forward and up like a hammer. The dumbbell lifting height is about parallel to the shoulder.
  3. Then slowly return to the starting position, so as to complete an action.

Triceps flexion and extension

  1. In the standing posture, hold a dumbbell with both hands, bend forward, slightly bend the knee and straighten the back, bend the forearm and upper arm at 90 degrees, and the upper arm is close to the body and parallel to the ground.
  2. Then move the forearm backward, raise and straighten it.
  3. Then slowly return to the starting position, so as to complete an action.

Standing bent bird

  1. In the standing position, hold a dumbbell with both hands, bend forward, bend your knees slightly, straighten your back, hang your hands naturally, and your fist eyes face forward.
  2. Then lift both arms parallel to both sides of the body, about the same height as the shoulder. During the action operation, keep the elbow slightly bent to the top, and pause slightly for 1-2 seconds.
  3. Then slowly return to the starting position, so as to complete an action.

Dumbbell hammer side lift

  1. In a standing posture, hold a dumbbell with both hands, and put your arms on both sides of your body naturally (thumb outward).
  2. Then fix the upper arm and lift the forearm forward to both sides. Imagine holding a hammer in each hand. The dumbbell lifting height is about parallel to the shoulder.
  3. Then slowly return to the starting position, so as to complete an action.