Technique
- Lean forward on a bench and support yourself with one arm and leg
- Hold the dumbell in the opposite hand with the elbow bent so the upper arm is parallel to the floor
- Extend your arm backward until it is fully straight.
- Bend at the elbow to lower the weight without lowering the upper arm to complete the repetition
Form tips
- Keep your upper arm parallel to the floor.
Logging: Weight used on one side. Repetitions done on one side.
Muscles
Strength
Primary
- Triceps
Secondary
- Forearms
- Back
- Rotator cuff
- Shoulders
Individual muscles
Individual muscles
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Rhomboid major
- Middle trapezius
- Lower trapezius
- Teres minor
- Teres major
- Posterior deltoid
- Latissimus dorsi
Equipment
Appears in
Other disciplines
Joint movements
Elbowextension
trains stretches
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