基本信息
| 目标肌肉：肱三头肌 | 运动类型：力量 | 所用器械：哑铃 |
| 力学：孤立 | 发力类型：推 | 经验水平：初学者 |
| 相关部位：没有 | ||
动作图解
目标肌肉群
Set up for the two arm dumbbell extensionby sitting on a 90 degree benchholding a dumbbell above your head using both hands.
Be sure that the dumbbell is secure by holding it with both palms facing upward.
Keep your feet flat on the floor and your back straight. This is the starting position.
Keeping your head up and eyes facing forward, slowly lower the dumbbell behind your head as far as possible, moving only at your elbow joints.
Pause, and then slowly extend your arms back to the starting position, squeezing the triceps.
Repeat for desired reps.
Keep the rep timing slow and controlled.
Don't "rest" at the top of the movement by locking your elbows out.
Focus on keeping your body as still as possible, moving only your forearms.
Don't let your elbows flare out as you move the dumbbell.
