Spieren

Uitvoering

1. 1Place a bench sideways in front of a high pulley machine.
2. 2Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down.
3. 3Face away from the machine and kneel.
4. 4Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position.
5. 5While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement.
6. 6Slowly return to the starting position as you breathe in.
7. 7Repeat for the recommended amount of repetitions.