Extend hands out over the head with a dumbbell

In bodybuilding is an isolation exercise used to study the topography of the triceps, the separate exercise right or left hand, if one of them lags behind. The main burden here falls on the upper and middle part of the triceps, which leads to their visible separated from each other, a clear drawing of the outlines of all the main beams.

The main working muscles

Triceps (all the bundles, but internal to a lesser extent)
Auxiliary: ulnar muscle.

Technique

• Sitting on the edge of the bench, take a stable position, firmly press your feet into the floor. Grasp the neck of a dumbbell with the hand that you intend to train, pull it over your head so that the elbow was is unfolded. Dumbbell neutral grip – palm and the thumb is turned towards his own body. Body straight, back slightly arched in the lower back.
• Inhale, lower from this position the dumbbell behind your head, watching the lack of movement in the shoulder joint, and if, especially at first, it is difficult to avoid this, hold the elbow with your other hand. The dumbbell is lowered down or straight on (to the corresponding shoulder) or slightly curved (towards the spine) of the path. Breath it is advisable to do at the time of bending the arms with weights, exhale on the contrary, at the time of its extension.
• At the bottom in the pause is not necessary, having reached it, immediately unbend the arm back to full straightening at the elbow joint. At this point it is advisable to stop and even harder to stretch the appropriate muscles, then again to produce bending arms at the elbow until your triceps seemed to be "will derivekey", but not more than 10-12 times. Full, to capacity working on one hand, go to another.
• Do not tilt the torso forward or backward or else you may just lose your balance and fall off the bench. In addition, the rounded back gives unnecessary load on the cartilaginous discs of the spine. Do not bend or unbend the wrist, avoid movement in the shoulder joint.

The order

Exercise is best done after two presses with a barbell for the triceps or "back" push-UPS (on bench) and finish complex insulation work on the block. In addition, this option is possible, when described exercise is key, for example, during light workouts and working on muscle definition, or when preparing training facilities for women.