Extension of the arm backwards. Bent over arm extension with dumbbell

In bodybuilding, this isolating exercise is used to work out the relief of the triceps, separate training of the right or left arm if one of them is lagging behind. The main load here falls on the upper and middle parts of the triceps, which leads to their visible delimitation from each other, a clear drawing of the contours of all the main bundles.

Triceps (all bundles, but internal to a lesser extent)
Auxiliary: elbow muscle.

Execution technique

• Sitting on the edge of the bench, take a stable position, placing your feet firmly on the floor. Grasp the bar of the dumbbell with the hand you intend to train, and extend it above your head so that your elbow is extended. The dumbbell grip is neutral - palm and thumb turned towards their own body. The body is straight, the back is slightly arched at the waist.
• After inhaling, lower the dumbbell behind your head from this position, making sure there is no movement in shoulder joint, if, especially at first, it is difficult to avoid this, hold your elbow with your other hand. The dumbbell is lowered down either in a straight line (to the corresponding shoulder) or along a slightly curved path (towards the spine). It is advisable to inhale at the moment of bending the arm with weights, exhale, on the contrary, at the moment of straightening it.
• There is no need to pause at the bottom point; having reached it, immediately straighten your arm back until it is fully straightened. elbow joint. At this moment, it is advisable to stop and strain the corresponding muscles even more, then bend the arm at the elbow again until the triceps seem to “ stiffens", but no more than 10-12 times. Completely, having worked one arm to failure, move on to the other.
• Do not lean your torso forward or backward, otherwise you may simply lose your balance and fall off the bench. In addition, rounding the back puts unnecessary stress on the cartilage discs of the spine. Do not bend or straighten your wrist, and avoid movements of the shoulder joint.

Sequence

It is best to perform the exercise second after barbell presses for triceps or “back” push-ups (from a bench), and finish the complex with isolating work on the block. In addition, it is also possible that the described exercise is the main one, for example, during light training, working on muscle definition, or when creating training complexes for women.

Video “Extension of the arm from behind the head with a dumbbell”

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Date of: 2012-05-29 Views: 213 198 Grade: 5.0

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Difficulty of execution- light

Bent over arm extension - video

Weight and reps for beginners

For men: 10 - 15 repetitions 5 - 8 kg (each dumbbell). 2 - 3 approaches.
For women: 10 - 15 repetitions 2 - 4 kg (each dumbbell). 2 - 3 approaches.

Load by muscle group

The load is indicated on a 10-point scale (the total load is summed up)

Description of the exercise

It is better to bend over almost parallel to the floor. Extend your arm as usual to the end. do it at the end of the workout, when you no longer have the strength, but you need to fully abuse the muscles. It is better to use the exercise only as an auxiliary exercise, and only after basic exercises for triceps.

Main features

1. Can be done with one or two hands. If you use one hand, you can take a little more weight. Since only one hand works, and you use your free hand to lean on. 2. The tilt of the torso should be slightly higher than parallel to the floor. It is very important not to sway your body. 3. If you do it with both hands (without support on the bench), then your knees should be slightly bent. 4. The arm (its part from the shoulder to the elbow) should be parallel to the floor and fixed in a stationary position. The elbow should be pressed to the body. 5. To avoid swinging your arm, you need to pause briefly at the top and bottom of the movement. You need to straighten your arm all the way. 6. The weight of the dumbbell should be such that you can do at least 10 repetitions. 7. Alternatively, you can do this exercise in a crossover from the lower block. The principle is the same. However, the triceps in this case will experience the same load throughout the entire range of motion.

In the previous article, I talked about the shoulder exercise: In this same article, I will talk about all the subtleties and secrets of the exercise - bending arm extension with a dumbbell.

Personally, I would recommend doing it first on one arm, then on the other, because this way you have the opportunity to better load the muscle, feel it, etc. etc., great concentration, you know? Working with both hands at once = less concentration. But, in any case, try it yourself...

Also, in addition to using a dumbbell(s), you can improvise and use something at hand, for example, water bottles, sand bottles, etc. I’m no longer your advisor here, because... you know better what you have nearby 😀

Also, the exercise can be performed not just standing in an inclined position, but with the knee and hand resting on the bench:

On my own behalf, by the way, I recommend trying the option with an elastic band (bundle). This could be option #2. in the photo above, if it is possible to attach the tape to lower block in a crossover and work with additional weight... (this is an ideal option) Or option No. 3. it is, of course, less effective compared to the previous one, since the work will take place without additional weight.

In any case, this option (with a tourniquet, tape), in my opinion, will be much cooler (more effective) when compared with dumbbells, due to the force vector.

Look, when you extend your arm from the dumbbells, the force vector presses vertically down. At the peak point (when the arm is straightened at the elbow joint) = this is good, but as the arm lowers (bends) back at the elbow joint = the load goes away and goes away, and at the end point (position) it is not there at all!

In general, when working with dumbbells, a qualitative reduction occurs only at the top point (see photo):

As you lower the dumbbell back (to the starting position, i.e. to the bottom point), the load will become less and less (it will get worse and worse, and in the end there will be no load at all), see photo:

Do you see? In this position, the dumbbell dangles stupidly and does not bring any benefit...

When working with a HARNESS (tape), you won’t have this! Due to the fact that the force vector is changing! With a dumbbell, the force vector goes strictly vertically down, but with a band = the vector becomes horizontal. And it is precisely thanks to this horizontal load vector that the LOAD IS CONSTANTLY IN THE target muscle group(i.e. in the triceps), starting from the bottom position - finish at the top.

This is precisely the advantage of working with tape (harness). Try it, you won't regret it!!!

Bent-over arm extension with a dumbbell: execution technique

P.s. depending on the implementation option, some nuances will change (but the essence does not change). In principle, the technique is very simple, in fact there is nothing to tell...

• We take dumbbells in our hands (or one dumbbell, if you do it alternately, first on one hand, then on the other) or a bottle(s) with water/sand or whatever you have there. If you work with a tape (bundle), take it in your hand(s).
• Tilt your body almost to parallel to the floor.
• Next, place the dumbbell next to the body, and look at the important nuance: your elbow should be higher than your body!
• The back when tilted can be rounded (so that the lower back does not get tired, so that it is not difficult for you to stand upright), see for yourself how comfortable it is for you (choose a position).
• The gaze also depends on how you feel, it does not have to be directed forward, because This is not a strength exercise, and the back may not be straight, but rather rounded (see how you feel).
• This is all your starting position.

• Without swinging, without cheating, with a powerful but controlled movement, using only the strength of the triceps, extend the arm with the dumbbell (cord, or what have you) back until it is completely straight.
• When you straighten your arm completely (at the elbow joint), in general, at the top point - O-B-I-Z-A-T-E-L-N-O you need to make a PEAK CONTRACTION! Those. hold for 2-3 seconds.

• Then, SLOWLY, UNDER CONTROL, bend your arm back at the elbow joint.
• Repeat the specified number of times.

Best regards, administrator.

Bent-over arm extensions with a dumbbell load all three heads of the triceps, but they are most strongly involved in the work Bottom part. Bent over arm extension isolates, sharpens the relief and symmetry of the triceps.

Execution technique

1. Turn your side to the bench, bend down and make a fulcrum with your left palm and left side of your knee. Move the other leg slightly back so that the body moves into horizontal position. The arm at the fulcrum should be level and perpendicular to the bench. In some cases, people prefer not to rest their knees on the bench and simply spread their legs to the width of a long stride. This positioning of the legs is also allowed, as long as the body is parallel to the floor and slightly bent at the waist.
2. Raise the dumbbell and take it with a simple grip (palm facing the body, thumb in front) and, bending your arm, raise your elbow to the level latissimus muscles or a little higher. Thus, the angle at the elbow joint of the working arm should be straight, and the dumbbell should hang freely downwards at this stage This initial position.
3. Take a deep breath and hold your breath. The top of your working arm should be secure and motionless (from shoulder to elbow), tighten your triceps and straighten your arm.
4. When the arm is on top during the exercise, it should be fully straightened and positioned at the same level as the body or slightly higher.
5. Having reached the moment when your arm is as high as possible, exhale, and with all your might, strain your triceps and for a couple of moments, secure your arm in a flat position slightly above your back.
6. Keeping your upper arm locked (elbow above your back) as before, slowly return the dumbbell to the starting position.
7. Lower and raise the dumbbell slowly, without acceleration or jerking.
8. After completing the planned number of repetitions with your left arm, stand on the other side of the bench and perform the same number of bent-over arm extensions. This is one approach.

1. The horizontal position of the torso is critical. If the deltoids are located higher than the hips, the range of motion will be greatly reduced and you will not be able to fully load the triceps.
2. Stopping your breathing while straightening your arm makes it easier to keep your torso and upper arm horizontal.
3. The performance of the exercise directly depends on the execution correct technique performing the movement. If you fix your elbows below the level of the latissimus dorsi muscles or do not straighten your arm to the maximum, then you will not achieve the maximum contraction of the triceps.
4. Don't chase too much weight! Dumbbells that are too heavy will force many to jerk at the beginning of the exercise to get them off the ground, and are unlikely to allow you to straighten your arm as much as possible.
5. At the bottom of the exercise, the dumbbell should be located exactly under the elbow. If, when lowering the dumbbell, you move it forward beyond the vertical line crossing the elbow, then in the future bending arm extension you will begin by inertia rather than by contracting the triceps.
6. To long head triceps contracted intensely, divide the exercise into two stages. First stage: keeping your elbow level with your back, straighten your arm, then hold in this position for a couple of moments and raise your straight arm as high as possible.
7. Keep your shoulders and body parallel to the floor. Do not twist your torso as you lift the shoulder of your working arm to help you lift the dumbbell. This is a risk of curvature of the spine due to the load on it rather than on the triceps. Your main task is to extend your arm at the elbow, while maximally blocking all other parts of the body.
8. Exercise options: bending arm extension with both hands at the same time. We advise you to do this striking exercise only for athletes of intermediate level and above with very strong muscles legs and belt. Keeping the body horizontal while suspended, and at the same time lifting the dumbbells above the line of the spine - this will be too difficult for beginners.

Application

Intended for: Everyone, from beginners to professionals.

When: Before finishing your triceps workout. In the middle of this workout, we recommend doing a close-grip bench press or bench presses, which are also encouraged.

How many: 2-3 sets of 8-12 repetitions.

Sports instruction: In bodybuilding culture bending arm extension most often used to achieve symmetry in the development of the right and left triceps, delineating the relief and shape of these muscle groups.

Due to the fact that the angle of influence of the load on the triceps here is completely different than in other exercises, the back extension of the arm is a powerful method, knocking triceps muscle to growth, especially when you are stuck in a plateau.

In addition, the auxiliary static load that the triceps feels while you hold your arm with the dumbbell extended back as far as possible uses the hardest-to-reach parts of the triceps muscle, which is extremely important when working on separation and detailing of the triceps.

By systematically performing back extensions, you will increase your skill in many sports, such as tennis (hitting the ball forehand if you are left-handed), sprinting (extensions of the arms in time with the movement of the legs to accelerate), Luge(push during start), martial arts (back hand strikes).

Bent over arm extensions

The exercise we are going to look at now is called the dumbbell bent over arm extension. Despite the fact that this exercise is not very popular, it is worth including in your training plan for even more effective development triceps. It will help you work the triceps muscle and provoke its growth, especially during periods of stagnation.

This exercise is slightly different from others in that when you move your arm, the triceps are worked from a completely different angle. In addition, at the top point, the triceps and accessory muscles not only contract, but also experience a static load, which allows you to include and work out all muscle groups well back surface hands and .

The greatest load in this exercise is received by the long and medium bunches triceps muscle. Lower load falls on the side beam and rear delta. Also, the back muscles receive a static load, namely the latissimus and the trapezius receives a small load. This exercise will be a very useful component of any workout, especially for people who are engaged not only in bodybuilding, but also in various martial arts and other sports where the arms, namely the triceps, are directly involved.

CORRECT TECHNIQUE FOR PERFORMING THE EXERCISE

1. Starting position: Take two dumbbells of suitable weight. Stand near the mirror with your side to it so that you can see and follow the correct technique movements. Bend over so that your upper body is almost parallel to the floor, place your feet shoulder-width apart, pressing your feet firmly to the floor. Keep your back straight and bend your lower back slightly. Move both arms back so that the part of the arm from the deltoids to the elbows is parallel to the floor, and the forearms are exactly parallel to the floor. Palms should face each other and use an overhand grip.

2. Inhale and exhale smoothly during extension. Perform elbow extensions slowly and raise your arms as high as possible, keeping your shoulder parts motionless (from the deltoids to the elbow). At the top, hold for 1-2 seconds and return to the starting position until your forearms are vertical to the floor.

3. Perform 3 sets of 8-10 repetitions.

TIPS FOR DOING THE EXERCISE

1. There are many ways to do it this exercise. It can be performed with one dumbbell, or with two. Also, if you do not have the dumbbell you need, you can also use the lower block using a power bench or, when performing, you can place your free hand on the machine as a support, and so on. We looked at the option without using a bench with two dumbbells, however, the technique in all forms of this exercise is almost the same, so there is no need to worry.

2. The weight of the dumbbells should not be too heavy; you should lift the dumbbells without breaking the technique, contracting the triceps as much as possible. Aim for about 8-10 reps. Of course, the weight of the shells should also not be too light. Experiment, take different weights.

3. I advise you to start by performing this exercise with one arm, so you can concentrate more and work out the target muscle group better, as well as thoroughly study the technique of the exercise. As you become more experienced, you can perform extensions with two dumbbells.

4. To work your triceps more effectively with extensions, I advise you to perform the exercise while standing at the bottom block with one hand. The fact is that it is easier to concentrate on a muscle group in a block, since it uses a cable rather than free weight.