Moves/DB 1/2 Kneeling Tricep Ext Single Bell

DB 1/2 Kneeling Tricep Ext Single Bell

ID: 739

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Exercise Type:
Total Quadruped
Contraindications:
Wrist Problems
Equipment:
Dumbbell
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Elbows face back, not out, to protect the elbow and shoulder joint.
  3. 3. Knees hover one inch off the floor; this baseline creates foundational tension.

Regression:

Perform the pattern seated or standing before transitioning to the floor-based position.

Progression:

Progress to a single-limb support: three-point bear position then dynamic movement.

Common Problems:

Knees drifting too high off the floor — they should hover, not float to hip height.