Take a 60° incline bench and lie with your stomach on the padding. Hold a dumbbell in each hand. Palms facing inwards. Your upper arms should be parallel to your upper body and your lower arm should be hanging vertically towards the floor.
2
Extend your arms completely backwards in a kickback motion so that your forearms are in line with your upper arms. Your upper arm remains in the same position (parallel to your upper body) throughout the exercise. Exhale as you do this.
3
Bend your arms in a controlled manner until your forearm is perpendicular to the floor again. Breathe in as you do this.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
As we are hitting the triceps in isolation here, a light weight is sufficient. Make sure you perform the exercise cleanly without swinging. Hold the stretch for 1 second.
Muscle groups
Primary
Triceps (long head)
Secondary
—
Tertiary
—
Equipment
Dumbbell
Inclined bench
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