Overview
An isolation exercise performed with the arm parallel to the ground, extending the forearm to the back. Works the tricep in a highly contracted, shortened position.
Muscles Trained
Primary triceps
Step-by-Step Instructions
- 1
Lean forward, upper arm parallel to the floor.
- 2
Extend forearm straight back until arm is fully extended.
- 3
Squeeze the tricep hard at the top.
- 4
Return with control.
Benefits
- ✓
Peak contraction emphasis on the tricep
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Useful for definition and finishing
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Cable version provides constant tension
Form Tips
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Keep the upper arm absolutely still
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Weight must be light — the leverage is poor in this position
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Cable kickback is superior to dumbbell for consistent tension
Watch Video Tutorial
Search YouTube for demonstration