exercise.id: 0362 Equipo: dumbbell

dumbbell one arm triceps extension (on bench)

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

exercise.synergist:

shoulders

exercise.instructions.title exercise.instructions.subtitle

Chinese

坐在长凳上，背部挺直，双脚平放在地上。一手握住哑铃，另一只手放在长凳上以获得支撑。将哑铃举过头顶，保持上臂靠近头部，肘部向前。弯曲肘部，将哑铃降低到头后，保持上臂静止。将手臂向后伸展至起始位置，完全伸直肘部。重复所需的重复次数，然后换臂。

🇬🇧 English (Fallback)

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell in one hand and place your other hand on the bench for support. Raise the dumbbell overhead, keeping your upper arm close to your head and your elbow pointing forward. Lower the dumbbell behind your head by bending your elbow, keeping your upper arm stationary. Extend your arm back up to the starting position, fully straightening your elbow. Repeat for the desired number of repetitions, then switch arms.

exercise.cta.title

exercise.cta.desc1 dumbbell one arm triceps extension (on bench) exercise.cta.desc2

exercise.cta.button