Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Extensión de Tríceps Inclinado de Pie a Dos Manos

beginnerdumbbellTricepsisolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

triceps

With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The upper arms should be close to the torso and parallel to the floor while the forearms are pointing towards the floor as the hands hold the weights. Tip: There should be a 90-degree angle between the forearms and the upper arm. This is your starting position.
Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arms are extended. Like many other arm exercises, only the forearm moves.
After a second contraction at the top, slowly lower the dumbbells back to their starting position as you inhale.
Repeat the movement for the prescribed amount of repetitions.

Con una mancuerna en cada mano y palmas hacia el torso, flexiona ligeramente las rodillas e inclina el torso casi paralelo al suelo. Cabeza arriba. Brazos superiores paralelos al suelo, antebrazos abajo a 90 grados. Esta es tu posición inicial.
Manteniendo los brazos superiores estáticos, extiende los antebrazos usando los tríceps exhalando. Solo los antebrazos se mueven.
Tras un segundo de contracción, baja inhalando.
Repite las repeticiones indicadas.