Tag: arm

One Arm Dumbbell Triceps Extensions

Sit or stand and grip a dumbbell in one hand with the arm vertical:

• Inhale and bend the elbow to lower the dumbbell behind the head to the neck.
• Return to the initial position.
• Exhale at the end of the movement.

The vertical position of the arm stretches the long head of the triceps brachii, emphasizing its contraction while working.

Comment: Contract the abdominal core to prevent arching the low back. If possible use a bench with support for the low back.

Variations:

• Seated one arm dumbbell triceps extensions: This exercise involves sitting on a bench or chair and extending one arm overhead at a time.

• Lying one arm dumbbell triceps extensions: This exercise is done lying on a flat bench, and involves extending one arm straight up towards the ceiling.

• Bent-over one arm dumbbell triceps extensions: This exercise involves bending over at the waist, with one arm hanging straight down and holding a dumbbell, and then extending the arm straight up behind you.

• Concentration one arm dumbbell triceps extensions: This exercise is done sitting on a bench with one arm extended overhead and the other arm resting on the bench, holding a dumbbell.

Push Downs

Stand with the back to the machine and grasp the handle with an overhand grip, keeping the elbows tucked into the body:

• Inhale and extend the forearms, keeping the elbows tucked into the body.
• Exhale at the end of the movement.

Comment: This exercise isolates the triceps and the anconeus.
The variation using a rope rather than a handle engages the lateral head of the triceps more intensely.
Performing the movement with an underhand grip requires more contribution from the medial head of triceps.
Hold an isometric contraction for one or two seconds at the end of the movement to feel the effort more intensely. When using heavy weights, lean forward with the torso. Beginners can use this exercise to develop enough strength to move on to more difficult exercises.

Wrist Curls

Sit with the forearms resting on the thighs or on a bench and grasp the bar with an underhand grip with wrists relaxed:

• Inhale and raise the hands by flexing at the wrists.

This exercise contracts the flexor carpi radialis, palmaris longus, flexor carpi ulnaris, and the flexors digitorum superficialis and profundus. The latter two muscles, although located deep in the wrist, make up most of the muscle mass of the wrist flexors.

Reverse Wrist Curls

Sit with the forearms resting on the thighs or on a bench and grasp the bar with an overhand grip and keep the wrists relaxed:

• Raise the hands by extending at the wrists.

This exercise contracts the extensor carpi radialis longus and brevis, extensor digitorum, extensor digiti minimi, as well as the extensor carpi ulnaris.

Comment: This exercise strengthens the wrists, which are often vulnerable because of weak wrist extensors.

Low Pulley Curls

Stand facing the machine, grasping the handles with an underhand grip (thumbs facing away from each other):

• Inhale and bend the elbows to raise the forearms.
• Exhale at the end of the movement.

This exercise focuses the effort on the biceps brachii and works the muscle intensely.

Low pulley curls can be varied by using different equipment, such as a rope attachment or a straight bar attachment, and by using different grips (such as a neutral grip or hammer grip).


Additionally, you can perform the exercise with one arm at a time (unilateral) or both arms simultaneously (bilateral).
Other variations include using a slow, controlled tempo, or incorporating a pause at the top of the movement.

Comment: In addition to its role as a forearm flexor, the biceps brachii is the most powerful supinator.