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You hold in one arm the dumbbell, with opposite leg you are kneeling on the bench and with free arm you are leant. Upper arm of practising arm is fixed horizontally by the body and during practising the exercise is not moving in shoulder joint.

You straighten the arm and in upper position you rotate the palm up for better contraction. In this position you can implement small keeping and then you regress to the starting position when is upper arm upright to the floor. If you are continuing in movement in the direction to the head you will practise the biceps (and it is not purpose in this case).

You are breathing out when is arm swinging down-ward-backward and you are breathing in with movement down.

m. triceps brachii

Exercises Triceps

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