Extension of arms with a dumbbell while sitting from behind the head. Bent over arm extension with dumbbells Bent over arm extension

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 an even more effective triceps workout. 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 auxiliary muscles not only contract, but also experience a static load, which allows you to include and work well all the muscle groups of the back of the arm and.

The long and middle bundles of the triceps muscle receive the greatest load in this exercise. A lower load is placed 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 facing it so that you can see and monitor the correct movement technique while moving. 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 the shoulder parts motionless (from the deltas 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 perform 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.

This exercise works great and increases the separation of the three heads of the triceps. The rear delta and latissimus dorsi muscles are also involved in the work. Due to the fact that the extension of the arms is performed alternately (each arm separately), it is possible to achieve the same volume of triceps in both arms.

The bent over arm extension with a dumbbell can be performed either leaning on a bench or simply standing on slightly bent legs. But we will consider the option of doing it, leaning on a bench. In this position it is easier to maintain balance, and accordingly you can concentrate more on the work of the triceps.

Technique for performing bent over arm extension with a dumbbell:

1. Take a dumbbell and place it near a horizontal bench.
2. Place your left knee and left palm on the bench. The right foot is firmly on the floor.
3. Take the dumbbell in your right hand. Raise your elbow to the level of your shoulder with the floor. The gaze is directed forward.
4. Inhale, and as you exhale, fully extend your arm at the elbow. Hold your arm in this position for a moment, supporting the weight of the dumbbell with your triceps.
5. Slowly lower the dumbbell until your forearm is perpendicular to the floor. In this position, also pause, and then repeat the extension, in the number of repetitions you need.
6. After finishing the approach with your right hand, go to the other side of the bench and repeat the extension with your left hand.

Muscles involved in the exercise

Features of bent over arm extensions with a dumbbell:

• Don't swing the dumbbell. The hand should move smoothly, without jerking, and be sure to pause at the top and bottom points. The upper one is the peak point of load on the triceps, and the lower one needs to pause so as not to swing your arm like a pendulum.
• Don't move your elbow to the side. The hand is near the body.
• The body and shoulder are motionless. Only the elbow joint works; accordingly, only your forearm with the dumbbell moves.
• Do not use dumbbells that are too heavy. Then you won't be able to pause at the top.

Many people don’t do bent over dumbbell extensions because they perceive them as an exercise for weaklings. The reason is the light weight of the dumbbell with which you can perform extensions. Having caught up with the weight, the technique is lost, and the whole exercise is down the drain. Don't make these mistakes, and after the first set you will feel how good this exercise is.

What muscles work in the French dumbbell press exercise?

Main muscle group: long head of triceps
Additional group: forearm muscles
Type of exercise: Power
Equipment: Dumbbells
Difficulty level: Beginning

How to properly do overhead dumbbell extensions while sitting and standing

What does the French dumbbell press look like in motion?

The triceps make up two-thirds of the arm's volume. In order to achieve impressive results in pumping and definition of the upper limbs, it is necessary to pay as much attention to the triceps as to the biceps.

The triceps muscle works in any presses, but it is the French press that allows you to pump up individual bundles of the target muscle as efficiently as possible. The light weight of the barbell or dumbbell makes the French press safe and additionally stretches the muscles.

Technique

Weight. Dumbbell triceps press allows you to effectively pump the three heads of the triceps. This exercise is recommended for beginner athletes. However, only correct execution and an adequately selected weight load will allow you to achieve a lasting and good effect, as well as avoid injury or damage to the elbow joint.

The exercise is not basic. It is advisable to choose a weight such that you can perform 10-12 repetitions in a smooth rhythm. Using dumbbells allows you to increase the load on the triceps due to a large range of motion.

Hand position. The elbow joints are fixed in a stationary position and pressed against the ears. The more loose the elbows are, and the more they diverge to the sides, the less percentage of the load falls on the triceps itself. To prevent injury, you need to lower the dumbbell smoothly. Otherwise, you can damage your joints and cervical spine.

The projectiles must be held with a direct grip. Straightened arms are raised up and behind the head at 45 degrees. This position maximizes the load on the triceps muscle at the top point.

Back. Since the exercise is an isolating exercise, arm extensions with dumbbells are done with a strictly straight back. During the load, the spine and lower back should not arch. Otherwise, the load will be distributed not only among the triceps bundles, but also among the lateral and latissimus dorsi muscles.

Shoulders and chest. During the French press with dumbbells, the shoulders should be separated and fixed. It is unacceptable to raise or lower your shoulders throughout the entire approach. The chest is turned out.

Low and high points. The dumbbell should fall under its own weight. There is no delay at the lowest point. The trajectory of movement is a straight line or a semicircle. Performing the exercise quickly can cause damage to the elbow joints or cervical spine. When lifting, you need to make an effort and fully extend your forearms to achieve the greatest load.

Sequence of the exercise

Variations of executions. The French press with dumbbells is performed while sitting or lying on a bench. You can perform the exercise on both arms at the same time or alternately work each triceps separately.

Seated French press with dumbbells

The exercise must be performed with a straight back. You can choose a bench with low support. It is permissible to lean against the back in order to isolate the back muscles as much as possible and perform the exercise only with the help of the triceps.

1. Sit on a bench.
2. Keep your back and shoulders in a strictly vertical position.
3. Fix your shoulders, only your elbow joints should work.
4. Grasp the projectile with your palms.
5. Place a weight on your chest and squeeze out on straight arms.
6. Inhale and slowly lower the dumbbell behind your head.
7. As you exhale, return to the starting position.
8. Perform 8-12 approaches.
9. If the exercise is performed with one hand, place the other on your belt.

French press with dumbbells standing

1. Starting position – standing, back straight and slightly arched at the lower back. Feet are shoulder-width apart and slightly bent at the knees.
2. Hold the dumbbell above your head with both outstretched arms. Place your thumbs on the handle and clasp the disc with the rest. Palms facing up. A slight posterior deflection of the projectile is acceptable.
3. As you inhale, lower the projectile behind your head.
4. Leave your shoulder and elbow joints motionless. The exercise is performed by bending the forearms.
5. As you exhale, return to the starting position.
6. Execute desired number of repetitions.

Hints

The French press with a dumbbell is considered an isolated exercise, therefore, when performing a load, the leading factors are considered to be the quality of execution, the low weight of the equipment and a multiple number of approaches (10-15).
The exercise is not recommended for people suffering from problems with the spine or shoulder joints.
When performing the exercise with one hand, the free limb becomes a body stabilizer, helping to support the shouldersfixedat one point. This eliminates the burden of additional muscles.
To prevent injuries to the shoulder girdle, it is necessary to stretch and warm up the ligaments before performing a French press from a standing or sitting position. Warming up will increase the elasticity of the ligaments and prepare them for increased load levels.
To maximize the volume and definition of the tricepsIt is recommended to perform the dumbbell overhead press while standing after basic exercises 8-10 times for 3-4 approaches.

Errors

No warm-up. Performing preparatory exercises can reduce the likelihood of injuries or other damage to the structures of the musculoskeletal system.
Raising your elbows to the sides. In the starting position, your elbows should be pointing up at the floor.Inadequate weight.

The light weight of the dumbbell will not provide the required degree of load on the triceps, and pWorking with heavy projectiles will damage joints and weak ligaments.

Alternatives

Bar press
Close-grip barbell row
Arm extensions from the upper block
Push-ups on a medicine ball with narrow arms
Back push-ups

French press with dumbbells video exercise

Brief conclusions

The French press from a standing or sitting position allows you to choose the most comfortable position for performing the exercise. The load is placed on the long head of the triceps. Extending the arm with a dumbbell from behind the head, while observing the execution technique, increases the muscles and volume of the upper limb.

Stabilizing muscles

• Torso: Abdominals, erector spinae, quad. m. lumbar.
• Shoulder joints: Posterior deltoids, rotator cuffs and latissimus dorsi.
• Shoulders: Serratus anterior, rhomboids, lower and middle trapezius.
• Forearms: Wrist flexors and extensors.

Level of training: initial.

The main condition for correct extension of the arm with a dumbbell is the constant position of the elbow. The main load goes to the triceps.

Step 1. Place one hand and knee on the bench.

The second arm with dumbbells is bent at the elbow. Shoulder parallel to the floor. The back is straight.

Step 2. Keeping your elbow stationary, slowly straighten your arm from the dumbbells.

Step 3. Slowly return the hand with the dumbbell to the starting position.

Tips on the correct technique for performing the exercise:

• To perform this exercise effectively, you need a stable training bench. Don't slouch or round your shoulders. Use a mirror to monitor the quality of the movement technique.
• All parts of the body except the lower part of the working arm should remain motionless; the spine is in a neutral position.
• Inhale as you move down, exhale as you move up.
• Keep your chest up and don't round or droop your shoulders or pelvis.
• Do not lower or move your elbow to the side. The upper part of the working arm should remain motionless while performing the exercise.
• The higher the elbow is raised and the greater the degree of extension of the arm in the shoulder joint, the more difficult it is to perform the exercise.
• Make a slow, controlled movement and do not use momentum.
• You can also use a position with the emphasis not on the bench, but on the leg bent at the knee.
• Perform the exercise at a moderate rhythm, do not throw the dumbbell up.

While holding the straightened arm, the athlete begins to receive additional static load. This has an even better effect on muscle growth.

However, in addition to the triceps, the work includes the back of the deltas and the latissimus dorsi muscle. All of them constantly receive both static and dynamic loads.

Correct technique

1. You need to stand sideways to the horizontal bench. A slight tilt is made, and the athlete rests on the bench with his left hand and left knee. The right leg is set back so that the torso is parallel to the floor. Some athletes prefer to stand up with one foot in front of the other.
2. The dumbbell is taken with a neutral grip - the palm faces the body and the thumb is in front. The arm gradually bends and the elbow rises to the same level as the back or slightly higher. At the beginning of the exercise, the angle at the elbow joint is 90 degrees, and the dumbbell hangs freely.
3. After taking a deep breath, the athlete holds his breath. Keeping the top of his working arm completely still, he tightens his triceps and straightens his arm.
4. At the top point of the amplitude, the arm straightens and is in line with the body.
5. Having reached the top point of the movement, you can exhale. Then the triceps tenses as much as possible and lingers in this position for a couple of seconds.
6. Keeping your arms completely motionless, you need to lower the weight to the starting position.
7. After completing the required number of repetitions, you can begin working the triceps on the second arm.

Safety

This exercise will be completely safe if you work with light weight. At the same time, there is no need to swing your torso once again. At this point, your spine will be in an unstable position, which can cause you to injure yourself or strain your back muscles.

When performing bent-over dumbbell arm extensions, it is important to monitor the position of your upper arm. She must be motionless, otherwise there is a risk of injuring the shoulder joints. In addition, any jerking movements should be avoided, as they place excessive strain on the joints and ligaments.

Common mistakes

Some newcomers strive complete the exercise as quickly as possible. Unfortunately, this leads to rather unpleasant consequences in the form of sprains. Moreover, excessive execution speed leads to the fact that you begin to lift weights not due to muscle strength, but due to inertia.

Don't forget about warming up and proper breathing technique. This is most often forgotten by experienced athletes who believe that they do not need it. In fact, muscle strength depends on breathing technique. While holding it, they gain additional strength, so you have the opportunity to do more repetitions. As for the warm-up, it perfectly warms up the arm muscles, preparing them for work.

You can also watch how beginners try to lift the weight by moving the whole arm. This also does not need to be done, since the effectiveness of the exercise is significantly reduced. Usually, unnecessary arm movements begin to occur at the moment when there is no longer the strength to lift the weight. If you can't do 10 clean reps, then you need to use lighter equipment.

Equipment

To perform triceps extensions, you will need a dumbbell that has a comfortable weight. Additional equipment may include gloves, but they are not necessary if you are working with light weights. It is also important to wear comfortable, non-slip shoes as your feet need to be stable on the gym floor.

1. It is important to constantly monitor the position of the body. Do not allow it to swing or bend too much, otherwise you may get injured.
2. Holding your breath while straightening your arm will help keep your body in a stable position.
3. At the lowest point of the amplitude, the dumbbell must be under the elbow. If it moves slightly forward, then the next extension of the arm will be performed by inertia, and not due to the strength of the triceps.
4. To increase the load on the long head of the triceps even more, you need to do the exercise as follows. First, the elbow is kept level with the back, after which the arm is straightened and held for a few seconds. At the moment of delay, it is important to slightly lift it up, which will further contract the triceps.
5. There is no need to twist your body while lifting the weight. At this point, the spine becomes dangerously curved, increasing the risk of injury.
6. Another option for performing the exercise is to bend over with both hands alternately.