Arms
Patadas traseras
A precise isolation movement designed to define the triceps through a full range of extension.
How to perform.
Follow the sequence — setup is half the lift.
Place your left knee and left hand firmly on a flat bench for support while keeping your back parallel to the floor.
Hold a dumbbell in your right hand and tuck your right upper arm close to your torso, forming a 90-degree angle at the elbow.
Exhale and extend your arm backward until it is fully straight, focusing on the contraction of the tricep muscle.
Hold the peak contraction for one second without letting your shoulder drop or rotate.
Slowly lower the dumbbell back to the starting position by bending only at the elbow.
Complete the desired number of repetitions before switching to the opposite arm.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the weight using momentum instead of controlled muscle force
- Dropping the elbow below the torso line during the movement
- Arching or rounding the lower back instead of maintaining a flat spine
- Using a weight that is too heavy to allow for a full squeeze at the top
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.