Let's say No! Flabby Hands

There are quite a lot of exercises for working the muscles of the back of the arms. However, there is a completely erroneous opinion that working out the triceps increases their volume.

Remember: exercises with light weights only lead to harmonious and proportional development of the body.

To avoid getting very bored from performing the same movements, even effective ones, it is necessary to periodically change the exercises, which will help prevent getting used to one type of load on the muscle.

So go ahead to perfection!

First, give yourself the necessary space to perform the exercise.

Take your starting position:

1. Lying on the mat, bend your knees and support your lower back. One arm with a dumbbell is bent at the elbow, which is directed straight up. The second one fixes the elbow so that the arm does not deviate from the vertical line (Photo 1).

2. Without making sudden movements as you exhale, straighten your arm at the elbow, and then while inhaling, return it to its original position (Photo 2).

Do 2-3 sets, performing 15-20 repetitions with each arm.

Attention! If you feel a burning sensation when performing less than 15 repetitions of the exercise, take a lighter weight, otherwise your arms will begin to “grow”!

Be careful not to move the dumbbell from side to side, otherwise you may hit yourself in the face.

As you know, the effectiveness of an exercise depends on the correct technique. Therefore, try to avoid possible mistakes (Photo 3):

1. The elbow of the working hand goes either back or forward;

2. The lower back bends strongly due to relaxation of the abs;

3. The dumbbell sways during the exercise (to avoid this, use virtual points to mark the beginning and end of the exercise);

4. “Turning off” the elbow in the highest position.

Good luck!