Grab an EZ bar using a medium overhand grip and lie back on an incline bench, with your feet firm on the floor. Extend your arms straight up above your chest and hold the bar. This will be your starting position.
As you breathe in start slowly lower the weight slightly behind your head until your forearms touch your biceps. From this position carefully change the direction of the movement and bring the bar back to the starting position as you breathe out.
- Use a bench angle between 45 and 75 degrees.
- Keep your elbows pointing forward while you performing the exercise.
- Don’t lock your elbows at the top and don’t move it back or forward 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.
- If you use heavy weights use a partner to pass you the bar.
- 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.
- 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.