Extensión de tríceps tras nuca con mancuerna sentado

Extensión de tríceps tras nuca con mancuerna

Extensión de tríceps tras nuca con mancuerna ¿Qué es y cómo hacerlo correctamente?

¿Cómo hacer Press de copa con mancuerna de pie?

¿Cómo hacer la extensión de tríceps tras nuca con mancuerna?

Male

Dumbbells Seated Triceps Extension

Muscles involved

Triceps

When performing the dumbbells seated triceps extension, success isn't about lifting heavy as fast as possible, but about feeling the deep stretch and squeeze in the back of your arms on every single rep. Being seated allows you to eliminate lower body momentum and lock in your core posture. As you hold the dumbbells overhead, focus your attention on keeping your elbows steady and close to your head. Controlling the movement gives you a profound sensation of tension on the way down behind your head, followed by a powerful peak contraction in your triceps at the top lockout.

How to do it

1. Sit on a bench with your back upright and hold a weight behind your head. 2. Keep your elbows bent and close to your head during the entire movement. 3. Extend your arms to elevate the weight above your head, contracting your triceps. 4. Bend your elbows to return in a controlled manner to the starting position and repeat.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your elbows pointing towards the ceiling and as close to your head as possible to isolate the triceps. - Do not let your lower back arch excessively; keep your core activated. - Control the movement both when going up and down to avoid using momentum.