Profile: Isolation exercise for the
rear upper arm muscles
Suitability: Intermediate /
Advanced
Target Muscles:
Triceps long and medial heads
Equipment: Bench,
Dumbell, Mirror
Start / End Phase
Mid Phase
Use a weight that allows you to control
the exercise with strict form suited to your training goals.
Position the bench so it angles facing
the mirror so you can observe your technique.
Kneel on the bench with one leg at a
ninety degree angle. Place your corresponding arm onto the bench fingers
pointing out for support
Bernd forward until your back is
parallel to the ground and move the leg on your non working side away from the
bench to create a wide base
Take the dumbell and pull it up towards
the outside of your waist forming a ninety degree angle with your upper arm and
forearm. Kee your upper arm in this fixed position theoughout the exercise
Inhale, then exhale whilst you extend
your arm behind you but do not lock your arm out at the top of the movement
Inhale whilst allowing your elbow to
bend back to a position where your forearm touches the biceps
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