仰卧哑铃三头肌下压

A lying extension targeting the triceps by lowering dumbbells behind the head and pressing them back up while lying on a flat bench.

Instructions:

• Lie flat on a bench holding a dumbbell in each hand with a neutral grip (palms facing each other), arms extended above your chest.

• Keep your upper arms stationary and elbows pointing upward throughout the movement.

• Slowly bend your elbows to lower the dumbbells behind your head until you feel a stretch in your triceps.

• Press the dumbbells back up to the starting position by extending your elbows.

• Maintain control and avoid locking your elbows at the top.

Common mistakes:

• Moving the upper arms instead of keeping them fixed.

• Lowering the dumbbells too far, stressing the shoulders.

• Using momentum instead of controlled movement.