The extension 1 dumbbell behind the head are an exercise of musculation which makes it possible to develop the muscles of the triceps. It is an exercise complementary to the bar to the face or high pulley which targets the 3 fascicles of the triceps and particularly the long portion.
How do you do the exercise?
Take a dumbbell and sit on a bench, with your back straight. Position the dumbbell over your head with your arms straight and hold it firmly with both hands in a hammer grip. Bend your arms to lower the dumbbell behind your neck, keeping your elbows tight and pointed upwards, then raise the dumbbell by extending your arms, moving only your forearms without locking your elbows completely.
CAUTION: Don't lock the elbows completely at the top of the movement so that you can keep continuous tension in the triceps throughout the movement and avoid stressing the joints. Do the movement in a slow, controlled manner so that you don't hit the barbell on your neck. Tighten your abs and keep your back straight without over arching.
Tips
- Inhale as you lower the dumbbell and blow out as you extend your arms.
- Keep your elbows tight and facing up.
- You can either grip the dumbbell firmly in a hammer grip or place your hands flat against the top of the dumbbell.
- You can perform the exercise by sitting on a bicep stand in the opposite direction so that the backrest is not too high to let the dumbbell down.
Variants
- Instead of doing this exercise with both arms, you can do it unilaterally with a dumbbell behind your head, one arm after the other.
- You can also replace the barbell with an Ez bar or a straight bar or even a low pulley or rope.
- You can also perform the one-armed or two-armed standing exercise with dumbbells or pulley.
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