Guide for Beginners (IX): Vertical Arm Dumbbell Extensions

No doubt many of us have felt that when we begin an exercise routine, little or nothing knew the movements that we had made or the muscle to work, that’s why, at HowStuffWorks we have created a Guide for beginners in the subject in which we intend to help to know a little more about the training. Today we’ll talk about a workout for arms, he is of the vertical arm dumbbell extensions.

Performance technique of vertical arm dumbbell extensions

The movement can be done standing or sitting. To begin the exercise, we must take a dumbbell in one hand and raise the arm that has the charge by the side of the head, keeping the elbow semiflexionado. From there we must inhale and descend slowly without moving the arm, by the flexion of the elbow, The dumbbell behind your head.

We will return to the starting position slowly without mobilizing the arm, only with the movement of the forearm, while we let the inspired air.

The movement can be alternating arms either, with both arms together, taking a dumbbell in a vertical position, with both hands.

Muscles worked with vertical arms dumbbell extension

This is a exercise very efficient for the development of the arms. During the vertical extension of the arm stretches the long portion of the triceps and then you get it, therefore it is a great movement to concentrate the work on this muscle of the upper extremities.

Toning triceps can take 2 kg weight and perform around 20 repetitions, while for exaggerating and gain volume, we can carry out extensions of arm with greater weight and less reps for each series.

It is a movement that isolates completely to the triceps, working above all, its long and external portion so not only gives volume to the arm, but that can give rise to a slender arm and shape, interesting fact especially for women.

Tips and common mistakes when performing vertical arm dumbbell extensions

  • Move the arm to the outside of the body: This does not allow to properly work the triceps, to fix it we can take with the opposite hand elbow that is flexed, so of not mobilizing it out when we raise the dumbbell.
  • Mobilize the torso: the trunk must remain still as in the arm and the movement requires only that bend the elbow and extend to descend and raise the weight. To achieve a good weight technique, better not take too it may be the cause of that look for to help us with the rest of the body up and down slowly.
  • Sudden movements: for best results to better carry out a movement slow and concentrated in the effort of the triceps, otherwise, we can injure the elbow or shoulder joint.

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