Muscle Group: Triceps

Elbow extensions hit the triceps from a different angle than traditional triceps extensions. Here we are working the lower part of the triceps which stimulates serious growth! Elbows out extensions will help you put more weight on your bench pressing as well.

To perform the movement, lay back on a bench and hold a dumbbell in each hand.

Keeping the edges of the dumbbells together extend your arms all the way up above your chest. This is the starting position.

Now lower the dumbbells straight down so that the dumbbells are just above your chest, with your elbows straight out and the edges of the dumbbells still touching each other explode the weight up to the starting position.

This movement can be performed lying down or on an incline bench.