exercise.id: 0337 Equipo: dumbbell

dumbbell lying extension (across face)

exercise.body_part: upper arms exercise.target: triceps Grupo: shoulders

exercise.synergist:

shoulders

exercise.instructions.title exercise.instructions.subtitle

Chinese

平躺在长凳上，双脚平放在地上，头放在长凳的末端。双手握住哑铃，双臂伸直至胸部上方，手掌相对。保持上臂静止，将哑铃在头后呈弧形缓慢降低，直到前臂与地面平行。暂停片刻，然后收缩三头肌，将哑铃带回起始位置。重复所需的重复次数。

🇬🇧 English (Fallback)

Lie flat on a bench with your feet flat on the ground and your head at the end of the bench. Hold a dumbbell with both hands and extend your arms straight up above your chest, palms facing each other. Keeping your upper arms stationary, slowly lower the dumbbell in an arc behind your head until your forearms are parallel to the ground. Pause for a moment, then contract your triceps to bring the dumbbell back to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 dumbbell lying extension (across face) exercise.cta.desc2

exercise.cta.button