{"id":13762,"date":"2019-12-07T07:52:32","date_gmt":"2019-12-07T07:52:32","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=13762"},"modified":"2019-12-07T07:53:12","modified_gmt":"2019-12-07T07:53:12","slug":"seated-bent-over-two-arm-dumbbell-kickback","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/seated-bent-over-two-arm-dumbbell-kickback\/","title":{"rendered":"Seated bent-over two-arm dumbbell kickback"},"content":{"rendered":"<p><\/p>\n<h2>Exercise details<\/h2>\n<ul>\n<li><strong>Target muscle:<\/strong> Triceps Brachii<\/li>\n<li><strong>Synergists:<\/strong> None<\/li>\n<li><strong>Stabilizers<\/strong> (not highlighted): Posterior Deltoid, Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Extensor Carpi Ulnaris, Flexor Carpi Ulnaris<\/li>\n<li><strong>Mechanics:<\/strong> Isolation<\/li>\n<li><strong>Force:<\/strong> Push<\/li>\n<\/ul>\n<h2>Starting position<\/h2>\n<ol>\n<li>Holding a pair of dumbbells using a neutral or hammer grip (palms facing your body), sit on a bench.<\/li>\n<li>Keeping your upper arms fixed to your sides, lean forward until your torso is almost horizontal. Your back should be straight.<\/li>\n<li>Raise your upper arms a little higher until they become horizontal. Your elbows should be bent at 90 degrees.<\/li>\n<\/ol>\n<h2>Execution<\/h2>\n<ol>\n<li>Keeping your upper arms horizontal, exhale as you extend the dumbbells behind you until your forearms are horizontal.<\/li>\n<li>Hold for a count of two.<\/li>\n<li>Inhale as you slowly lower the dumbbells to the starting position.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<h2>Comments and tips<\/h2>\n<ul>\n<li>Only your forearms should move. Keep your upper arms horizontal and locked to your sides.<\/li>\n<li>While the seated bent-over two-arm dumbbell kickback recruits no synergistic muscles, the muscles listed as stabilizers contract to keep your upper arm horizontal.<\/li>\n<li>This exercise is essentially the same as the dumbbell kickback. As mentioned on the dumbbell kickback page, the dumbbell kickback is very effective at activating your triceps. In one <a href=\"https:\/\/www.acefitness.org\/certifiednews\/images\/article\/pdfs\/ACETricepsStudy.pdf\">study<\/a> that compared triceps exercises for effectiveness, it came second, to be beaten only by the diamond push-up.<\/li>\n<li>Keeping your upper arms horizontal when holding a heavy weight can be difficult. Therefore, if you want to lift heavy, use the cable kickback instead.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle: Triceps Brachii Synergists: None Stabilizers (not highlighted): Posterior Deltoid, Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Extensor Carpi Ulnaris, Flexor Carpi Ulnaris Mechanics: Isolation Force: Push Starting position Holding a pair of dumbbells using a neutral or hammer grip (palms facing your body), sit on a bench. Keeping your upper arms [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":13763,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[771,731,745,759],"tags":[],"class_list":["post-13762","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trikefalos-vrachionios","category-askisiologio","category-askiseis-antivrachionion","category-proponisi-dynamis"],"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13762","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=13762"}],"version-history":[{"count":1,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13762\/revisions"}],"predecessor-version":[{"id":13764,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/13762\/revisions\/13764"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/13763"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=13762"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=13762"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=13762"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}