Preparation
Grasp set of dumbbells and sit at the high end of decline bench with the dumbbells at the top of your thighs. Secure your legs/ ankles at the padding, slowly lay back on the bench and bring up the dumbbells straight up above your chest, with your hands facing each other (neutral grip). This will be your starting position.
Execution
As you inhale start lower the dumbbell of the right arm, keeping your upper arm stationary and your elbow pointing forward until the dumbbell is right beside to your year and your triceps is completely stretched. From this position carefully change the direction of the movement and bring the dumbbell back to the starting position as you exhale and then repeat the movement with the left arm. Continue alternating in this fashion until you perform the desired amount of repetitions for both arms.
Recommendations
- Use a bench with angle between 20-30 degrees.
- Keep your elbows pointing forward while you performing the exercise.
- Hold you upper arms stationary during the movement and don’t move back or forward.
- Don’t lock your elbows at the top to keep the tension on the triceps muscle.
- To perform the exercise safe and correct the negative phase of the movement should be twice longer than the positive.
- Be very careful with the selecting of the weights, this exercise could be very dangerous for your elbows, especially if you perform it with incorrectly selected weights and bad form.
- If you already have a problem with your elbows this exercise can be to harsh to your elbows so you may look for a substitute.