Dumbbell Bent Over Back
Reps10 times
Calories burned103 kcal
LevelBeginner
Changing duration and load is available in our application
Take dumbbells in each hand. The palms are turned inward, towards the body. The back is straight. The knees are slightly bent. Lean forward, bending at the waist. The upper body should be almost parallel to the floor. The head is raised. Part of the arm from the shoulder to the elbow is next to the body, parallel to the floor. The arms are bent at right angles at the elbows. Forearms are perpendicular to the floor. This will be your starting position. Keeping part of the arm from the shoulder to the elbow motionless, while exhaling, straining the triceps, straighten your arms. The movement is performed only by the forearm. After a short pause, while inhaling, slowly lower your arms to the starting position. Complete the required number of repetitions. Variations: You can also do this exercise with each arm alternately or by using a lower pulley cable handle instead of dumbbells. In this case, use a supinated grip (palms facing up) or a neutral grip (palms facing inward towards the torso).
How to perform the exercise
10 times
103 kcal
Control your movement and do not rush.
01
Starting position
Hold a dumbbell in each hand, palms facing inward. Back straight, knees slightly bent.
02
Bend over
Bend forward at the waist; upper torso almost parallel to the floor, head up.
03
Arm position
Shoulder next to your torso parallel to the floor, arms bent at a right angle, forearms perpendicular to the floor.
04
Extension
Keeping the shoulder still, exhale and extend your arms, squeezing the triceps: only the forearm moves.
05
Return
After a short pause, inhale and slowly return to the starting position.
06
Variation
You can perform alternating reps or use a low cable handle (supinated or neutral grip).
Variants
Beginner
Use light dumbbells and perform standing without bending over.
Middle
Work with moderate weight bent over, keeping the shoulder still.
Professional
Increase weight and perform a slow extension with a pause.
Which muscles are working
Triceps and arms
Benefits of the exercise
Strength
Isolates and strengthens the triceps.
Balance
Improves forearm control.
Simply
Adds variety to arm training.
Contraindications
Acute pain in the elbows, shoulders or wrists.
Recent injuries to the elbow, shoulder or wrist.
Medical prohibition of strength training.
Recommendations
Shoulder
Keep your shoulder still.
Elbow
Do not flare your elbows out.
Tempo
Extend your arms smoothly.
