Training the triceps: how to perform arm extensions on a vertical block. Arm extension in a triceps block - the best variations of the exercise Arm extension in a bent-over push-up

Lord of the entire site and fitness trainer | more details >>

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 in 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.

Why medals are given to articles:

Bent over arm extension - video

Weight and reps for beginners

Load by muscle group

Description of the exercise

Main features

Not only the abs and buttocks form a beautiful body - the arms should also be strong and sculpted. Today we will talk about triceps. One very effective exercise will help you work out this part well - bent over arm extension with dumbbells.

What does the exercise do?

Extension of the arm with dumbbells while standing in an inclined position can be performed by both men and women, due to the undemanding nature of the element to the strength of the core and shoulders. During the training process, an isolated effect on the triceps occurs, giving the man the opportunity to emphasize the relief and add volume to the arms. Girls can practice bent over arm extensions with a light dumbbell - this will be enough to improve the shape of their arms and get rid of sagging on the back side.

Additionally, bent over dumbbell extensions:

1. It will allow you to equalize the volume of the triceps of different arms by doing different numbers of repetitions.
2. It will give beginners the opportunity to develop basic triceps strength in order to easily move on to complex training.

Possible contraindications

There are no contraindications as such for performing the element. The main thing you need to pay attention to is the elbow joint: injuries are possible. Therefore, if there is the slightest pain in this area during training, it is recommended:

• reduce the weight of dumbbells;
• number of repetitions;
• in some cases, cancel training for a couple of weeks.

Execution technique

Only at first glance, the bent over arm extension looks easy to perform. In fact, it is somewhat technically difficult: not everyone manages to correctly perform a bent-over arm back extension with a dumbbell the first time.

To complete the exercise we will need:

1. One or a couple of dumbbells of the required weight.
2. A bench or any other horizontal surface to rest your knee on.

The bench is not a mandatory element - you can perform the element without it. We'll come back to this a little later. In the meantime, all attention to the execution technique.

Step 1. Take the starting position

We stand with one knee on the bench, holding it with our hand on the same side. This is necessary to maintain balance and balance. We lean forward a little: the body should be one parallel with the floor. We direct our gaze forward, straighten our spine, and align our neck to its level. Don't forget about the abdominal muscles: they should be tense throughout the entire exercise. The second supporting leg is on the floor, and we load the working arm with a dumbbell. The elbow should be bent at a right angle.

Step 2. Perform the basic movement

The element consists of four main points:

• we raise the bent elbow to the level until it becomes higher than the body - inhale;
• as you exhale, extend your elbow straight back until your arm is fully straightened - your shoulder should be fixed and your triceps should be as tense as possible;
• hold this position for several seconds;
• With an inhalation, we return the hand to the starting position.

Step 3. Repeat the required number of times

Step 4. Change sides

Particular attention should be paid to the shoulder: it must remain absolutely motionless. Only the elbow joint works. Many beginners swing a dumbbell, and as a result, the body begins to swing by inertia with the shoulder abducted. This is not only wrong, but also dangerous. You need to clearly control the movement, supporting it with proper breathing.

Extensions without a bench

We compensate for the lack of a bench with two dumbbells. In this case, we work standing, tilting the body forward. The technique will be as follows:

• We take a dumbbell in each hand;
• slightly bending your knees, tilt your straight body forward;
• bend your elbows at right angles and move your shoulders back;
• We extend our arms back, fixing our shoulders.

Both options are effective. But in the first case, you can load first one and then the other hand to the maximum. When working with two hands, concentration is not as great as when performing an element alternately.

Other embodiments of the element

Bent-over arm extensions with dumbbells can not only be performed from a standing position or with support from a bench. The following variations are also available:

• with emphasis on an inclined bench;
• standing with an elastic band (here a band is used instead of dumbbells);
• lying on a fitball.

Load by muscle group

The triceps consists of three heads that are involved in performing the element:

• long;
• medial;
• lateral.

The main value of the exercise is that the long head is used to the maximum, the load on which in other elements is not so great. For many, it is precisely this that lags behind in development compared to other triceps heads.

To get the most out of the item, it is recommended that you adhere to the following recommendations in the table below.

The most popular mistake

The main mistake when performing dumbbell back extensions is the unconscious lowering of the elbow, which causes the following:

• the range for extension and tension of the triceps at the end point of extension decrease;
• an attempt by the practitioner to compensate for the lack of amplitude by greater flexion of the arm.
• Often the elbow may drop due to too much weight. Therefore, if you notice that your elbow has “slipped” down, pick up a different weight.

Conclusion

If you decide to engage in fitness, then you need to pay attention to all parts of the body. At the same time, the hands differ in that completely different elements can pump up certain groups of arm muscles. Not only the biceps are responsible for beautiful arms, the triceps also play an important role in this. And the exercise, arm extension with dumbbells in an inclined position, will allow you to achieve a beautiful shape of your arms and get rid of sagging skin in a short time at home.

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.

5. Arm extensions with dumbbells standing at the elbows are best performed in the middle of a triceps workout; you can also perform it at the end of the workout.

9 shares

Dumbbell back extensions are one of the best exercises for the triceps. It allows you to effectively work the mentioned muscle, add volume to your arms and emphasize the relief. Girls can use this exercise to improve their shape and get rid of flab on the back of their arms.

Despite its apparent simplicity, it can be difficult for beginners to perform the exercise correctly the first time. And it’s not a matter of complexity, but rather the technical side of the issue.

What does the exercise do?

The bent over arm extension engages all three heads of the triceps: long, lateral and medial. The emphasis of the load in the exercise falls on the triceps.

The exercise can be done by men and women. This workout is light on shoulder and core strength and only targets the triceps.

1. Dumbbell curls can be recommended for those who need to work on triceps symmetry. By performing different numbers of repetitions with your right and left hands, you will gradually equalize their volume.
2. The exercise can also be performed by beginners who are just starting to train their upper body. It will help develop basic triceps strength to progress to complex training.
3. The exercise is suitable for women who have developed “wings” on their shoulders - loose skin that appears after losing weight or as a result of natural age-related changes.
4. Triceps exercises such as reverse push-ups or close-grip bench presses put stress on the wrists and can cause pain. When using dumbbells, the hands are in a natural position.

Possible contraindications

Contraindications include, first of all, injuries to the elbow joint.

• If you experience elbow pain during exercise, it is recommended to reduce the weight of the dumbbells and the number of repetitions.
• In some cases, you need to exclude the exercise for 1-2 weeks.

Execution technique

To complete the exercise you will need:

• one or two dumbbells of suitable weight;
• a horizontal bench or other surface to support the knee.

You can perform the exercise without a bench. Let’s discuss this separately, as a variation of bent over arm extension.
Extension technique.

To avoid confusion in terminology, it should be mentioned that the shoulder is the part of the arm above the elbow, and the forearm is from the elbow to the hand.

Initial position:

1. Place one knee on the bench.
2. Place your hand on the same side of the bench for body support and balance.
3. Lean forward slightly so that your body is parallel to the floor. The spine should be straight. The neck is aligned with the level of the back. The gaze is directed forward. The stomach is pulled in, the abdominal muscles are tense.
4. Place your other leg on the floor for support.
5. Take the dumbbell in your free hand and bend your elbow at a right angle. This is the starting position.

Movement:

1. Raise your bent elbow until your shoulder is parallel to the floor. The forearm with the dumbbell is directed downward. Take a breath.
2. Exhaling, bend your elbow straight back until your arm is completely straight. The triceps at this moment should be as tense as possible, and the position of the shoulder should be fixed.
3. Hold the dumbbell in your straight hand for a few moments.
4. As you inhale, smoothly return your hand to the starting position.
5. Repeat as many times as necessary and switch sides.

The main technical point is that the shoulder remains absolutely motionless throughout the entire exercise. Movement occurs only at the elbow joint.

Beginners often swing the dumbbell, causing inertial shoulder abduction and body swing. This is wrong and even dangerous. Movements must be clear, rhythmic and controlled. Also remember to breathe evenly and focus on contracting your triceps as you extend your arm.

Standing extensions without a bench

You can skip the bench and train both arms at the same time. In this case, the exercise is performed in a standing position with.

1. Hold a dumbbell in each hand.
2. Bend your knees slightly and, keeping your back straight, lean your body forward.
3. Bend your elbows at right angles and move your shoulders back.
4. Extend your arms back, keeping your shoulders in a fixed position.

In order for the arm extension to give maximum results, follow the recommendations below when performing the exercise.

• When performing the exercise on a bench (when the body is parallel to the floor), the elbow should always be at the same level as the shoulder joint.
• The starting position is a right angle between the shoulder and forearm.
• The forearm cannot be swung like a pendulum. Pulling your arm with a dumbbell back under the influence of inertia will not give the expected result.
• It is not recommended to use very heavy dumbbells.

Arm extensions do not involve the use of heavy weights, since to perform correctly and effectively you need to keep your shoulder in a fixed position.

A medium and large number of repetitions are performed in several approaches (2-3 sets of 8-12 repetitions).

The most popular mistake

A common mistake when performing bent-over dumbbell extensions is unconsciously lowering your elbows.

1. As the elbow drops, the range of arm extension decreases. At the same time, the tension in the triceps at the end point of extension decreases.
2. The person tries to compensate for this lack of amplitude by bending the arm more than the exercise requires.

Sometimes the cause of elbow drop can be a dumbbell that is too heavy. Choose a different weight at this stage of training.

What muscles work in the exercise

Main muscle group: lateral fascicle of the triceps muscles of the arms
Additional group: if done correctly - no
Exercise type: insulating
Complexity: for newbies

How to correctly do extension from the upper block while standing down

The triceps pulley press is classified as an isolation exercise for one of the triceps heads. A properly performed deadlift will only engage that specific muscle group. The load helps to increase the relief and shape of the hands.

What triceps extensions look like in motion (video)

Advantages

To perform lat pulldowns, you will need a cable trainer. The exercise does not involve muscles other than the triceps. Performing arm extensions from the upper block is aimed at achieving the following goals:

increased strength of the triceps muscle;
formation of hand relief;
reduction of skin “wings” in the shoulder area;
increase in arm volume;
strengthening of pressing characteristics.

Execution technique

The exercise actively engages only the triceps, as well as the body stabilizers to hold the position and, in fact, the muscles of the hands that hold the handle of the block. If you feel tension in any other muscle group, the standing arm extension on the block is performed incorrectly.

1. Install the desired handle on the upper block, select an adequate weight of the burden.
2. Grab the handle.
3. Stand straight (a slight tilt of the body forward is quite acceptable), legs slightly bent at the knee joints.
4. Keep your back straight and your chest open.
5. For good stability, you can put one leg slightly forward.
6. Lower the handle so that a right angle is formed between the forearm and shoulder.
7. Keep your elbows close to your body.
8. Extend your arms so that the bar touches the front of your thigh.
9. You need to extend your arms with some effort. The upward movement speed should be one and a half to two times slower.
10. At the bottom point, stop and fix the position for 1-2 seconds.
11. As you inhale, return to the starting position.
12. Perform the desired number of repetitions.

For men: 10 - 15 times with weights of 15 - 20 kg in 2 - 3 approaches.
For women: 10 - 15 times with weights of 5 - 10 kg in 2 - 3 approaches.

Exercise options

In addition to the classic grip, triceps pulldowns are performed in the following modifications:

Working with straps. In this way, the arms are lowered and spread to the sides, which allows you to work much more effectively not only the lateral group of the triceps, but all 3 heads together.
A reverse grip redistributes the load on the thumbs, which may require additional training of the hands.
Techniques with a straight and slightly bent handle can contribute to an incorrect trajectory of movement, and are therefore not recommended for beginners.
The cable handle provides isolated stress and the greatest contraction of the triceps muscle.
The V-shaped handle is a fairly popular modification, but it also reduces the scope of the exercise. The equipment is used to work with weights up to 60 kg.
The knot requires maximum control of hand movement and is also contraindicated for those who have not yet mastered the correct movement technique.
The one-armed option is rarely recommended for beginner athletes. This technique is an order of magnitude more complex than the classical one. A large amplitude of movement changes the angle of work, using all three extensor fascicles, as well as the rear delta, during loading. The disadvantages of the modification include the inability to work both hands evenly and insufficient targeting.
Extending the triceps on a block with a cord significantly expands the amplitude of the exercise, making it more natural and reducing the risk of injury. However, the technique is a third more complicated than exercises with a fixed handle.

Common mistakes

Bending of the wrists. Keep your elbows and bones level. Wrist curls will increase the load on the wrist and additionally recruit the latissimus dorsi muscles to perform the exercise. The level of load on the triceps will decrease, and the exercise will lose its effectiveness.

Straight body. Fixing the body in its original position using the abdominal muscles and latissimus dorsi or stooping contributes to the development of spinal problems.

Small distance to block. The weight will be pulled upward, and the exercise will require moving your elbows back. The load is redistributed to other muscles, and posture is also disrupted.

The block is too far. Excessive forward bending will strain the lower back.

The head is lowered or looking to the side. Keep your head strictly straight, this promotes normal posture and body position.

Nuances

To load your triceps on a vertical block as efficiently as possible, follow these recommendations:

squeeze the bar only using the triceps;
at the lowest point the forearms should be straightened;
do not throw the weight back up quickly;
press your elbow joints to the body and do not move them back;
use adequate working weight;
Do not perform the exercise if you feel pain in your shoulders or elbows.
For greater isolation of the lateral head, you can perform the exercise with one hand.

Contraindications

Standing block lifting is not performed after injuries to the elbow joints.
It is not recommended to perform a block press after surgery.
If you have recently suffered a wrist injury, it is recommended to reduce the aggravating weight by 40% of normal.

Extension of arms on the upper block while standing video exercise

Conclusion

Standing arm extension on a block is a relatively simple exercise that has a large number of variations. Advantages of the technique:

effective development of the lateral head of the triceps;
complete isolation of a muscle group;
low risk of injury;
high efficiency.

The triceps pulldown exercise is recommended as a completion of triceps development when exercises with heavy weights have already been completed. The most effective combination of pull-downs with triceps bench presses, push-ups and various modifications of arm extensions.

It is not recommended to start isolating exercises with blocks in the first year of training. Isolation and highlighting of the individual triceps heads is impossible without impressive definition and large volume of the arm.