{"id":5905,"date":"2026-09-23T06:08:51","date_gmt":"2026-09-23T04:08:51","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=5905"},"modified":"2026-09-23T06:08:51","modified_gmt":"2026-09-23T04:08:51","slug":"extension-de-triceps-a-un-brazo-con-mancuerna","status":"publish","type":"uebung","link":"https:\/\/training.fit\/es\/ejercicio\/extension-de-triceps-a-un-brazo-con-mancuerna\/","title":{"rendered":"Extensi\u00f3n de tr\u00edceps a un brazo con mancuerna"},"content":{"rendered":"<p>La extensi\u00f3n de tr\u00edceps a un brazo con mancuerna es un cl\u00e1sico para trabajar el tr\u00edceps de forma aislada. El movimiento es sencillo: sujetas una mancuerna y extiendes el codo para moverla y trabajar ese m\u00fasculo.<\/p>\n<p>Es una opci\u00f3n muy buena para principiantes porque resulta f\u00e1cil de hacer. Puedes realizarla de pie o sentado y solo necesitas una mancuerna, as\u00ed que tambi\u00e9n puedes entrenar en casa.<\/p>\n<p>Si buscas alternativas parecidas, prueba las <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5677\">patadas de tr\u00edceps<\/a> o las <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5683\">patadas con banda el\u00e1stica<\/a>. En el gimnasio, las <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5896\">extensiones de tr\u00edceps en polea<\/a> son otra buena alternativa. Todos estos son ejercicios de aislamiento.<\/p>\n<p>Tambi\u00e9n puedes trabajar los tr\u00edceps junto con otros m\u00fasculos en ejercicios como los <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5518\">fondos Arnold<\/a>, los <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5617\">fondos en paralelas<\/a> y el <a href=\"https:\/\/training.fit\/es\/?post_type=uebung&amp;p=5626\">press de banca con agarre cerrado<\/a> dentro de un entrenamiento de cuerpo completo.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ejecucion_correcta\">Ejecuci\u00f3n correcta<\/span><\/h2>\n<p>Puedes hacer el ejercicio de pie o sentado en un banco. Ambas opciones son eficaces si las ejecutas correctamente. De pie, activas m\u00e1s la zona media del cuerpo, lo que puede ser una ventaja. Tambi\u00e9n tendr\u00e1s que concentrarte m\u00e1s, as\u00ed que hacerlo sentado quiz\u00e1 te resulte m\u00e1s f\u00e1cil.<\/p>\n<p>Por lo dem\u00e1s, no hay muchas variantes: sujeta una mancuerna y sigue el mismo movimiento.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Video_explicativo\">V\u00eddeo explicativo<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F_gsUck-7M74%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/_gsUck-7M74\" \/><meta itemprop=\"duration\" content=\"PT1M55S\" \/><meta itemprop=\"uploadDate\" content=\"2012-08-25T17:19:55Z\" \/><meta itemprop=\"name\" content=\"How to Do a Dumbbell Tricep Extension | Arm Workout\" \/><meta itemprop=\"description\" content=\"Check out this great workout gear to get stronger triceps! Workout Strength Training Bar Machine: \ud83d\udd17https:\/\/amzn.to\/3LtWQzC Adjustable Strength Training Bench for Full Body: \ud83d\udd17https:\/\/amzn.to\/3uGh2Yn Dip Stand Station: \ud83d\udd17https:\/\/amzn.to\/3ITvpgX Elbow Brace: \ud83d\udd17https:\/\/amzn.to\/3ITXAN1 Bicep &amp; Tricep Tendonitis Brace Compression Sleeve: \ud83d\udd17https:\/\/amzn.to\/3qOT5No Full Playlist - https:\/\/www.youtube.com\/playlist?list=PLAE99D5078C75964D - - Like these Arm Workout Tutorials !!! Check out the official app http:\/\/apple.co\/1l7W92C Top Rated At Home Workout Gear: Inred Dual Ab Wheel: http:\/\/amzn.to\/1JwgNPy LifelineUSA Chest Expander: http:\/\/amzn.to\/1O6dlhA Iron Gym Upper Body Workout: http:\/\/amzn.to\/1igVj2p Shake Weight Dumbell: http:\/\/amzn.to\/1igS0YU Perfect Pushup Elite: http:\/\/amzn.to\/1hS0zJG Valeo Deluxe Speed Rope: http:\/\/amzn.to\/1L1QRv9 Watch more Home Arm Workout for Men videos: http:\/\/www.howcast.com\/videos\/503588-How-to-Do-a-Dumbbell-Tricep-Extension-Arm-Workout So today, we&#039;re going to go over how to do a standing dumbbell tricep extension. With this exercise, the focus is going be the long hand of your tricep, okay? Now with this exercise, always start with your feet. Get a good base; you need good balance for this, because you&#039;re going to go up overhead. Now, you&#039;re going to start here behind your head, with this dumbbell. Make sure not to whack yourself. And the important thing is, you really want to stretch that muscle, come up, and contract, and squeeze. Now this is good to do standing, because it works your core at the same time, so you really need to have good balance. Again, all the way down, stretch, squeeze. Breathing is very important with this exercise too, as you&#039;re working against gravity you want to breathe out - so as I&#039;m coming up, working against gravity. Phew. Squeeze your tricep. Release, come back down, breathe in. Now you see, bad habits happen with this exercise when guys hit too heavy and they start trying to throw the weight, or they&#039;re so off balance it just looks awkward. Again, you want to pick a weight where you&#039;re comfortable with, and you can perform 10 to 15 reps. with. That&#039;s the goal for hypertrophy, meaning growth of muscle, muscle size. Now once you&#039;re done with your 10 to 15 reps with that arm, you move to the other arm. Again, strong base, strong core; up, squeeze that tricep. Come all the way down; stretch. Again, and it&#039;s good to go through the whole range of motion. You don&#039;t want to just be going through the top, because that won&#039;t work the whole muscle. Come all the way down; stretch that tricep right in here. Come back up; squeeze. Squeeze. And that&#039;s your overhead dumbbell tricep extension.\"><div class=\"lyte-wrapper\" title=\"How to Do a Dumbbell Tricep Extension | Arm Workout\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL__gsUck-7M74\"><meta itemprop=\"accessibilityFeature\" content=\"captions\" \/><div id=\"lyte__gsUck-7M74\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F_gsUck-7M74%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How to Do a Dumbbell Tricep Extension | Arm Workout<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/_gsUck-7M74\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F_gsUck-7M74%2F0.jpg\" alt=\"How to Do a Dumbbell Tricep Extension | Arm Workout\" width=\"853\" height=\"460\" \/><br \/>Ver este v\u00eddeo en YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instrucciones_paso_a_paso\">Instrucciones paso a paso<\/span><\/h3>\n<p class=\"num\">Si\u00e9ntate en un banco con una mancuerna en la mano.<\/p>\n<p class=\"num\">Mant\u00e9n la espalda recta, con una ligera curva lumbar.<\/p>\n<p class=\"num\">Eleva la mancuerna sujet\u00e1ndola con firmeza. Extiende el brazo y deja la palma orientada hacia dentro.<\/p>\n<p class=\"num\">Gira el codo un poco hacia fuera y flexi\u00f3nalo para llevar la mancuerna detr\u00e1s de la cabeza. Esta es la posici\u00f3n inicial.<\/p>\n<p class=\"num\">Extiende el codo, sin girarlo m\u00e1s. D\u00e9jalo ligeramente flexionado y no lo hiperextiendas. Mant\u00e9n la posici\u00f3n un momento y vuelve a la posici\u00f3n inicial. Cuando termines todas las repeticiones de un lado, cambia de brazo.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Errores_frecuentes\">Errores frecuentes<\/span><\/h2>\n<p>En ejercicios de aislamiento como este, evita estirar del todo el codo. Esto carga la articulaci\u00f3n sin aumentar de forma considerable el est\u00edmulo muscular. Mant\u00e9n una ligera flexi\u00f3n al terminar la extensi\u00f3n.<\/p>\n<p>Haz la extensi\u00f3n moviendo solo el codo: el hombro debe permanecer quieto durante el ejercicio.<\/p>\n","protected":false},"featured_media":5907,"parent":0,"template":"","meta":[],"muskelgruppe":[1590],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"free","push-pull":"push","howto":true,"home-exercise":false,"other-names":"Extensi\u00f3n unilateral de tr\u00edceps con mancuerna","target-muscles":30932,"equipment":[4922],"muscles":[5163],"supporting-muscles":[],"training-type":[],"training-plans":[5454,5460,5458],"alternative_exercises":[6775,5908,7393,5884,5887,7314,5899,5902]},"yoast_head":"<title>Extensi\u00f3n de tr\u00edceps a un brazo con mancuerna - Instrucciones, info &amp; alternativas &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Extensi\u00f3n de tr\u00edceps a un brazo con mancuerna: descubre las variantes sentado y de pie con un solo brazo. 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