This exercise isolates the triceps, focusing on the long head of the muscle.
- +Isolates triceps effectively
- +Can be performed anywhere
- +Helps improve arm strength
- –Can strain wrists if not done properly
- –Can be difficult to maintain proper form
This exercise targets:
–
Triceps
Shoulders
Rear Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Hinge at the hips, back flat, torso near parallel; stagger stance or support with the free hand on a bench
- Hold a dumbbell, neutral grip; elbow bent ~90°, upper arm aligned with your torso
- Brace your core and keep your shoulder packed; neck neutral
- Keep the upper arm still; only the elbow moves
- Extend the elbow to straighten the arm; no swinging or shrugging
- Squeeze the triceps at full extension; don’t hyperextend the elbow
- Lower slowly to 90° under control; breathe out on kickback, in on return