EXERCISE PROFILE
- MAIN MUSCLES: Triceps
- SECONDARY MUSCLES:
- EXERCISE CATEGORY: Strength
- EXERCISE TYPE: Isolating-(Single-Joint)
- EQUIPMENT REQUIRED: Dumbbell
- EXPERIENCE LEVEL: Beginner, Mid-level
EXERCISE INSTRUCTION
- Get one knee on the bench.
Grasp the same side of the bench with your hand for body support and balance. - Lean forward slightly so that the body is parallel to the floor. The spine should be straight. The neck is aligned with the back. The gaze is directed forward.
- The abdomen is pulled in, the abdominal muscles are tense.
Place the other foot on the floor for support. - Take a dumbbell in your free hand and bend your elbow at a right angle. This is the starting position.
- Raise your bent elbow so that your shoulder is parallel to the floor. The forearm with the dumbbell is directed downward. Take a breath.
- Exhaling, extend your elbow straight back until your arm is completely straight.
- The triceps at this moment should be as tense as possible, and the position of the shoulder should be fixed.
- Hold the dumbbell in a straight hand for a few moments.
While inhaling, gently return your hand to its original position. - Repeat as many times as necessary and change sides.