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You hold in outspread arms under you the dumbbell with overgrasp. Thumbs are on the same side pole like other fingers (palms tend in this position ahead). Grasp is narrow: 15-20centimeters.

You pull the barbell by flexion arms in elbows to the bench past you. Movement up ends by tension in elbow. Elbows must not during the exercise go to the sides.

You are breathing in with movement down and you are breathing out with movement up.

For beginners I recommend illustration variation in sitting position with support of the back. More advanced athletes practise this exercise without the support but then there can reach the injury.

m. triceps brachii

Exercises Triceps

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