Seated Bent-Over One-Arm Dumbbell Triceps Extension

طريقة الأداء

1. 01Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
2. 02Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
3. 03The upper arm with the dumbbell should be close to the torso and aligned with it (lifted up until it is parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights). Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
4. 04Keeping the upper arm stationary, use the triceps to lift the weight as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
5. 05After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
6. 06Repeat the movement for the prescribed amount of repetitions.
7. 07Switch arms and repeat the exercise.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.