Extending your arms to tilt - a simple triceps exercise

Extending your arms to tilt - a simple triceps exercise

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Extending your arms with dumbbells back is one of the best exercises for triceps.

It allows you to effectively work out the mentioned muscle, add volume to the hands and emphasize the relief. Girls can use this exercise to improve their shape and get rid of sagging on the back of their hands.

Despite the apparent simplicity, it can be difficult for beginners to complete the exercise correctly the first time. And it is not a matter of complexity, but rather the technical side of the issue.

What gives the exercise?

Extending the arm in an inclination involves all three triceps heads: long, lateral and medial.

Extending your arms to tilt - a simple triceps exercise
The emphasis of the load in the exercise falls on the triceps.

Exercise can be done by men and women. Such training is undemanding in relation to the strength of the shoulders and body, it acts in isolation on the triceps.

  1. Extending your arms with dumbbells can be recommended for those who need to work on triceps symmetry. Performing a different number of repetitions with your right and left hand, gradually you will align their volume.

  2. Also, the exercise can be performed by beginners who are just beginning to train the upper body. It will help develop the basic strength of the triceps for the transition to complex training.
  3. Exercise is suitable for women who have "wings" formed on their shoulders - sagging skin that appeared after losing weight or as a result of natural age-related changes.
  4. Such triceps exercises, such as back push-ups or bench press with a narrow grip, put pressure on the wrists and can cause pain. At , bending the arms with dumbbells, the hands are in a natural position.

Possible contraindications

Contraindications include, first of all, injuries of the elbow joint.

  • For pain in the elbow during training, it is recommended to reduce the weight of the dumbbells and the number of repetitions.
  • In some cases, you need to exclude the exercise for 1-2 weeks.


To complete the exercise you will need:

  • one or two dumbbells of suitable weight;
  • a horizontal bench or other surface for knee stop.

You can perform the exercise without a bench.

We will discuss this separately, as a variation of the extension of the arms in an inclination.

Extending your arms to tilt - a simple triceps exercise
Extension technique.

To avoid confusion in terminology, we should mention that the shoulder is the part of the hand above the elbow, and the forearm is from the elbow to the hand.

Starting position:

  1. Stand with one knee on the bench.
  2. Grasp the bench on the same side with your hand to support your body and balance.

  3. Lean forward a little, so that the body is parallel to the floor. The spine should be straight. The neck aligns with the level of the back. The gaze is directed forward.The abdomen is pulled in, the abdominal muscles are tense.

  4. Place the other leg on the floor for support.
  5. Take the dumbbell in your free hand and bend your elbow at a right angle. This is the starting position.

Movement :

  1. Raise your bent elbow so that your shoulder is parallel to the floor. The forearm with the dumbbell is directed downward.

    Take a breath.

  2. As you exhale, bend your elbow strictly backward until your arm is completely straight. Triceps at this moment should be as tight as possible, and the position of the shoulder is fixed.
  3. For a few moments, hold the dumbbell in a straight hand.
  4. On inhalation, slowly return your hand to its original position.

  5. Repeat as many times as necessary and switch sides.

The main technical point is that the shoulder remains absolutely motionless throughout the entire exercise. Movement occurs only in the elbow joint.

Beginners often swing a dumbbell, getting inertial shoulder abduction and swinging the body. This is wrong and even dangerous.

Movements should be clear rhythmic and controlled. Do not forget to breathe evenly and focus on the triceps when stretching your arms.

Extending standing without a bench

You can not use the bench and do both hands training at the same time. In this case, the exercise is performed in a standing position with the body inclined forward.

  1. Take a dumbbell in each hand.

  2. Bend your knees slightly and, keeping your back straight, tilt the body forward.
  3. Bend your elbows at right angles and pull your shoulders back.
  4. Bend your arms back while holding your shoulders in a fixed position.
Extending your arms to tilt - a simple triceps exercise
Training the triceps while standing.

Recommendations for implementation

In order to extend the arms for maximum results, follow the recommendations below when performing the exercise.

  • When performing an exercise on a bench (when the body is parallel to the floor), the elbow should always be at the same level with the shoulder joint.
  • Starting position is the right angle between the shoulder and forearm.
  • The forearm cannot be rocked like a pendulum. Leaving the arm with the dumbbell back under the influence of inertia will not give the expected result.
  • It is not recommended to use very heavy dumbbells.

The extension of the arms does not imply the use of large weights, since for the correct and effective performance you need to keep the shoulder in a fixed position.

The average and a large number of repetitions are performed in several sets (2‒3 sets of 8‒12 repetitions).

The most popular mistake

A typical mistake when doing extension of arms with dumbbells in an inclination is an unconscious lowering of the elbows.

  1. When the elbow falls, the range for extending the arm is reduced. At the same time, the triceps stress at the extension point decreases.

  2. A person is trying to compensate for this lack of amplitude by bending his arm more than what the exercise requires.

Sometimes the reason for the lowering of the elbow may be too heavy a dumbbell. Choose a different weight at this stage of training.

Was the article helpful to you?

Please rate!

It is unfortunate that the article was not useful to you.

We ask for your advice!

Thank you for your feedback!

Extending your arms to tilt - a simple triceps exercise


ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .



Related Articles