Profile: Isolation exercise for the
rear upper arm muscles
Suitability: Intermediate /
Advanced
Target Muscles:
Triceps long head
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 faces the
mirror so you can observe your technique. Adjust the bench to an upright
position
Take a dumbell and sit on the bench,
resting it on your thigh. Place your lower back against the bench and ensure
your shoulders are not touching the bench
Lift the dumbell in front of you and
hold it vertically in front of your face with your palms facing up to the
ceiling supporting it.
Exhale whilst squeezing your tricep
muscles to extend your arms upwards but do not lock out at the top of the
movement
Inhale whilst you lower your arms
to the back of your neck taking care to ensure you do not let the dumbell touch
your head.
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