Guide for Beginners (XVIII): Alternating Elbows, Inclined Trunk Extension

For those who want to delve a little more into bodybuilding world today we continue with our beginner’s Guide recognizing an exercise that works the triceps in its entirety, it is of the Alternate elbows dumbbell extension, with the tilted torso forward, also called “ triceps kick & #8221;.

Performance elbows dumbbell extension technique.

To carry out the exercise We put on our stand with the legs slightly bent and anticipate one of them that we support the Palm of the hand on the same side and thus, on this incline the torso forward with the right back.

Take a dumbbell in your free hand and took the arm to horizontal position, parallel to the body. We still left arm and with the flexed elbow began the exercise to extend it.

We inspire and extend the elbow back in a controlled manner without mobilizing the arm or detach it from the body, exhale while we return to the initial position in a controlled manner at the end of the movement.

The arm opposite to which is also can rely on a Bank, which also should rest the leg on the Bank and back remain almost parallel to the ground while working the triceps.

The exercise can be performed as here described, alternating arms worked, or you can be extensions of elbows on both sides at the same time as displayed in the video.

Muscles worked with elbows dumbbell extensions.

This exercise is ideal for working the arms, above all, for the effort of the triceps, Since it works in all its parts.

The contraction of the vast outer triceps and the long portion of the same is required during the extension of the elbow. Also, secondary way working the anconeus.

Tips and common mistakes when performing dumbbell elbow extensions

  • Bend back: the back must remain still and straight during all the movement, therefore, need support to lean the torso. The neck should also remain aligned with the back way that column follow its normal curvature to prevent Contracture in neck and back.
  • Balance arms: If the arm moves to the flexion and extension of the elbow during the movement, minus the triceps work and we can also put at risk to the shoulder joint, therefore weight that we take should be correct and the movement should be controlled by always moving the forearm only for elbow flexion and extension.

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Functionally Fit: Three Point Hip Extensions featuring the …

Functionally Fit: Three Point Hip Extensions featuring the ...

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Six Pack Tips: 55 Physical Exercise Methods Animation …

Six Pack Tips: 55 Physical Exercise Methods Animation ...

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Functionally Fit: Three Point Hip Extensions featuring the …

Functionally Fit: Three Point Hip Extensions featuring the ...

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Six Pack Tips: 55 Physical Exercise Methods Animation …

Six Pack Tips: 55 Physical Exercise Methods Animation ...

Source: binodonbdnews.blogspot.com

Functionally Fit: Three Point Hip Extensions featuring the …

Functionally Fit: Three Point Hip Extensions featuring the ...

Source: fit-pro.com

Six Pack Tips: 55 Physical Exercise Methods Animation …

Six Pack Tips: 55 Physical Exercise Methods Animation ...

Source: binodonbdnews.blogspot.com

Functionally Fit: Three Point Hip Extensions featuring the …

Functionally Fit: Three Point Hip Extensions featuring the ...

Source: fit-pro.com

Six Pack Tips: 55 Physical Exercise Methods Animation …

Six Pack Tips: 55 Physical Exercise Methods Animation ...

Source: binodonbdnews.blogspot.com

Functionally Fit: Three Point Hip Extensions featuring the …

Functionally Fit: Three Point Hip Extensions featuring the ...

Source: fit-pro.com

Six Pack Tips: 55 Physical Exercise Methods Animation …

Six Pack Tips: 55 Physical Exercise Methods Animation ...

Source: binodonbdnews.blogspot.com

Functionally Fit: Three Point Hip Extensions featuring the …

Functionally Fit: Three Point Hip Extensions featuring the ...

Source: fit-pro.com

Six Pack Tips: 55 Physical Exercise Methods Animation …

Six Pack Tips: 55 Physical Exercise Methods Animation ...

Source: binodonbdnews.blogspot.com

Functionally Fit: Three Point Hip Extensions featuring the …

Functionally Fit: Three Point Hip Extensions featuring the ...

Source: fit-pro.com

Six Pack Tips: 55 Physical Exercise Methods Animation …

Six Pack Tips: 55 Physical Exercise Methods Animation ...

Source: binodonbdnews.blogspot.com

Functionally Fit: Three Point Hip Extensions featuring the …

Functionally Fit: Three Point Hip Extensions featuring the ...

Source: fit-pro.com

Six Pack Tips: 55 Physical Exercise Methods Animation …

Six Pack Tips: 55 Physical Exercise Methods Animation ...

Source: binodonbdnews.blogspot.com

Functionally Fit: Three Point Hip Extensions featuring the …

Functionally Fit: Three Point Hip Extensions featuring the ...

Source: fit-pro.com

Six Pack Tips: 55 Physical Exercise Methods Animation …

Six Pack Tips: 55 Physical Exercise Methods Animation ...

Source: binodonbdnews.blogspot.com

Functionally Fit: Three Point Hip Extensions featuring the …

Functionally Fit: Three Point Hip Extensions featuring the ...

Source: fit-pro.com

Six Pack Tips: 55 Physical Exercise Methods Animation …

Six Pack Tips: 55 Physical Exercise Methods Animation ...

Source: binodonbdnews.blogspot.com