Heavy Handle Dumbbell Exercises for Triceps

Heavy Handle Dumbbells are a special patent-pending exercise dumbbell. The perpendicular weight shaft is supposed to change the angle of resistance for targeted exercises on one of the two threaded weight shafts. The dumbbells come with a 1 inch or 2 inch knurled handle. Your triceps are the meatiest part of your arm, so the Heavy Handle Dumbbells are a good tool to strengthen them. You can utilize the dumbbells by adding a 1-inch plate or by attaching them to a cable machine.

  1. Triceps

    • Your tricep muscle consists of three heads: long head, lateral head and medial head. The long head of the tricep helps to stabilize the shoulder joint and it is the largest part of the tricep muscle. The lateral head is what makes the horseshoe shape of the tricep. The medial head of your tricep is on the back part of your upper arm.

    Cable Lying Tricep Extensions

    • During a lying cable tricep extension you will need to attach Shaft A of the Heavy Handle Dumbbell to the end of a cable, with the cable at its lowest point. Lie flat on a bench and grab the handle of the dumbbell. With straight arms, position the dumbbell over your torso; this is your starting position. Lower the dumbbell by bending your elbow and keeping the upper arm stable. Go down until the dumbbell lightly touches your forehead. Flex your tricep as you return the dumbbell back to starting position. Repeat for six to 15 reps, depending on the weight. Repeat with the other arm.

    Cable One Arm Tricep Extension

    • During cable one arm extensions you will need to attach Shaft A of the Heavy Handle Dumbbell to the end of a cable. Make sure the cable is at its highest point. With your right hand, grab the handle of the dumbbell with your palm facing upward. Stand directly in front of the weight with your arm bent. Pull the dumbbell down so your upper arm and elbow are locked at the side of your body, contracting the tricep muscle. Slowly bring the dumbbell back to the starting position. Repeat for six to 15 repetitions. Repeat with the other arm.

    Overhead Tricep Extensions

    • For overhead tricep extensions a weight plate should be placed on Shaft B -- the top shaft -- of the Heavy Handle Dumbbell. Stand up with the dumbbell in one hand with your feet shoulder-width apart from each other. Fully extend the arm with the dumbbell over your head. Keep your upper arm close to your head -- elbows in -- and lower the dumbbell slowly behind your head until your forearm touches your bicep. Slowly return to your starting position by raising the dumbbell. Repeat for six to 15 repetitions. Repeat using the other arm.