Dumbbell Arm Extension or Kickbacks is a popular triceps extension exercise.
The exercise is quite simple technically, but quite effective.
There is no strong load on the elbow joint, but at the same time, the angle of impact on the triceps itself differs from the angle of impact in other movements on pumping the triceps, which creates the necessary stress and promotes growth and drawing.
What muscles work
It pumps all three heads of the triceps, and the back delta is also included in the work a little. In the upper phase of the movement, a pause is made for an additional static load on the triceps, breaking through difficult areas, for separation and detailing
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The Benefits of Triceps Kickbacks
- Suitable for everyone from beginner to experienced athlete, there are no technical difficulties.
- Used to overcome stagnation in the development of triceps
- Pumps the entire triceps
- Convenient finishing exercise for triceps.
- To perform a normal dumbbell is enough
Technique of arm extension in the bend
The stance for the dumbbell arm extension is to bend over from the side of the bench. Then lean into it with the left palm for example and put the left foot one step forward. The right foot should be slightly behind, with the torso in a horizontal position.
The arm you are leaning on is straight and approximately perpendicular to the bench. It is also possible to rest your knee on the bench. The most important thing here is that your back should remain parallel to the floor and slightly bent in the lower back.
Hold the dumbbell with the other hand so that the palm is turned to the body, then raise the elbow to the level of back or slightly above (as when you do dumbbell bending movements). In the starting position, the forearm of the hand you are going to perform the exercise is hanging down, it is perpendicular to the floor.
With an effort of the triceps, straighten the arm, with the part of the arm from shoulder to elbow remaining stationary. The upper position is when the arm reaches the same line as the torso, or better still, a little higher.
To ensure greater force of extension, it is possible to hold the breath and already exhale in the upper point after a two-second pause. After that slowly lower the dumbbell.
After performing the required number of repetitions, change the bar and the hand, respectively.
Mistakes
Common mistakes when doing dumbbell curls are:
The position of the body is not correct, it should be horizontal, the shoulders should not be higher than the hips. They also sometimes help themselves with the body.
Lowering not correct. If, when lowering the dumbbell, bring it forward, beyond the vertical line with the elbow, then the next repetition will be performed using inertia.
Excessive weight. Do not drastically add working weights, equipment will suffer. You will not be able to fully extend the arm and pause and also perform extension without jerking.
Conclusions
Try kickbacks in your training. Perhaps with their help you can diversify the training of the triceps muscle of the hands.
Perform at the end of the triceps triceps training after the main basic exercises.
Useful links
https://www.youtube.com/watch?v=ZO81bExngMI
https://www.youtube.com/watch?v=6SS6K3lAwZ8
