in Triceps Exercise
Main Muscle Worked: Triceps
Stand in front of a flat bench with knees bent and one foot forward and the other one close behind. Put one hand on the bench with palms flat on the surface for support. Hold a dumbbell in the other hand. Bend your elbow and raise your arm until the elbow is at shoulder height. Your elbow should be close to your side and the weight hanging straight down. This is your starting position.
Pull the weight back until arm is fully extended backward, with the elbow steady and forearm parallel to the floor. Only the forearm should be used in this movement.
Hold the position for a second to flex the triceps a little more. Finish your set, then do another round with the opposite hand. You can also do this exercise using cable pulleys.
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