居家哑铃增肌术：9组三头肌训练打造结实手臂线条

摘要：·Exercise three.Extension：Enhances triceps Raise dumbbells back up using triceps only-thickness and symmetry.Hold a dumbbell in ea

·Exercise one.Incline dumbbell Tate Press.A powerful triceps builder that also improves upper arm density.Lying on an incline bench.Lower the dumbbells toward your chest with elbows flared， then press upward.Focusing on squeezing the triceps at the top.

·Exercise two.Extension：Targets the long head of the triceps for size and definition.Keep your upper arms steady and lower the dumbbells behind your head，extending fully engage the triceps and achieve deep muscle stretch.

·Exercise three.Extension：Enhances triceps Raise dumbbells back up using triceps only-thickness and symmetry.Hold a dumbbell in each hand， lower them slowly behind your head， and extend upward with control， keeping your elbows close to maximize isolation and contraction.

·Exercise four.Dumbbell One-Arm Kickback.Kickback：A classic isolation move that sharpens triceps detail.Keep your torso steady， extend one arm backward until fully straight，and squeeze the triceps hard to build tone and separation in the upper arm.

·Exercise five.Prone Dumbbell Triceps Kickback.Prone Dumbbell Triceps Kickback：Performed lying face down，Lower dumbbells slowly to fool constant triceps tonsion.Keep elbows stationary to this version eliminates bodyswing and isolates triceps completely.Extend the dumbbells behind you，focusing on a tight squeeze at the top for a top.

·6.Dumbbell Lying One-Arm Triceps Extension：Isolates each triceps independently for balanced growth.

·7.Keep your upper arm steady as you lower the dumbbell beside your head，then extend fully to contract the triceps and enhance arm symmetry.

·8.Dumbbell Seated Triceps Extension：Lower weight behind head in a controlled are for full ticeps strech A strength-focused move for overall triceps development.

·9.Feel every rep targeting long triceps head powerfully Dumbbell Tate Press：A precise triceps.

·10.Lie flat on a bench holding two dumbbells above your chest Feel triceps stretching deeely as dumbbels approach chest tine isolation exercise that emphasizes with elbows flared，then push them upward in a smooth motion，focusing on peak triceps contraction each rep.