Extinderea unei mâini pe tricepsul așezat înclinat

Flattening one hand on the triceps sitting in the slope — technique of the exercise:

1. Sit on a horizontal bench. Take in one hand and a dumbbell with a neutral grip (palm facing you).
2. Îndoiți genunchii și aplecați-vă înainte, aplecându-vă în talie așa cum se arată în figură. Ține-ți spatele drept, aproape paralel cu podeaua. Capul ridicat.
3. Part of the arm from shoulder to elbow is aligned with the line of the torso, parallel to the floor. Arm is bent at the elbow at a right angle so that the forearm is perpendicular to the floor. This will be your initial position.
4. Keeping the shoulder immobile, Flex the triceps to lift the weight up, straightening your arm. During the execution of this movement breathe out. The movement is only the forearm.
5. After a short pause on inhale, slowly lower the dumbbells, returning arm to starting position.
6. Completați numărul necesar de repetări.
7. Schimbați mâna și repetați exercițiul.

Variante:

1. You can also perform this exercise with both hands simultaneously.
2. Instead of dumbbells, you can use the handle of a wire rope lower block. In this case, hold the handle spinaround grip (palm facing up) or neutral grip (palm facing body). If you decide to use a rope handle, in this case, do the exercise with a neutral grip.