Tricep Dumbbell Kickback

Patada de Tríceps con Mancuerna

beginnerdumbbellTricepsisolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

triceps

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Repeat the movement for the prescribed amount of repetitions.

Toma una mancuerna en cada mano con las palmas al torso. Espalda recta, rodillas ligeramente flexionadas, torso inclinado 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, exhala y extiende los brazos usando los tríceps. Concéntrate en mover solo los antebrazos.
Tras una breve pausa en la contracción máxima, inhala y baja lentamente.
Repite las repeticiones indicadas.