Dumbbell Standing One Arm Extension
分步讲解
动作要领
- Extend the arm holding the dumbbell above your head, fully extending your arm so the dumbbell is directly above your shoulder.
- Slowly bend your elbow, lowering the dumbbell behind your head while keeping your upper arm stationary. Make sure your other hand is either at your side or on your hip to maintain balance.
- Lower the dumbbell until your forearm is parallel to the floor, then slowly raise the dumbbell back to the starting position, fully extending your arm.
- Repeat this motion for your desired number of repetitions before switching to the other arm.
概览
关于这个动作
The Dumbbell Standing One Arm Extension is a targeted exercise that primarily strengthens and tones the triceps, contributing to overall arm definition and strength. This exercise is suitable for individuals at all fitness levels, from beginners to advanced. People would want to perform this exercise to improve their upper body strength, enhance muscle definition, and support activities that require strong arm movements.
教练提示
姿势要点
Start with a weight that is challenging but manageable. It should be heavy enough to fatigue your muscles within 12-15 repetitions, but not so heavy that it compromises your form. Common mistake is to use too much weight, which can lead to strain or injury.
When performing the extension, your elbow should remain close to your head and not move around. A common mistake is to let the elbow drift away from the body, which can put unnecessary strain on the shoulder joint and reduce the effectiveness of the exercise.
Make sure to perform the extension and the lowering phase in a controlled manner. Avoid letting the dumbbell drop quickly after the extension
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