Bending the arms while standing with the handles of the upper blocks

Exercise belongs to the class of isolating, single-joint. The target muscle group is the triceps, which makes up 2/3 of the manual volume and is responsible for cosmetic, i.e. “talk-cold”? kind of hand.

Muscular ensemble exercises include:

target muscle – triceps brachii;
stabilizers – latissimus dorsi, teres major, posterior delta, pectoralis major (sternal head), pectoralis minor, lower trapezius, rectus/oblique abdominis, wrist flexors;
antagonists-stabilizers – the extensor muscles of the spine.
Execution technique

The exercise of extending the arms on the block is not technically complex, but it is not without its subtleties. The step-by-step execution technique is.

Step #0

Go to the upper block and install the appropriate handle (straight or inclined bar), then equip the machine with a certain weight. Place your hands, with a shoulder-width or slightly narrower grip, on the handle from top to bottom. Standing up straight with a slight tilt of the body forward on slightly bent knees, lower the handle until a right angle of the forearms with the shoulder is formed. Keep your elbows close to your body. This is your starting position.

Step #1

Using only triceps strength, in an isolated motion, bring the bar down until it touches your front thigh and your arms are fully extended, exhale through this part of the movement. Hold for 1-2 counts in a contracted position, additionally squeezing the triceps. From a compressed position, slowly and under control return the bar to the PI, exhaling a breath. Complete the prescribed number of repetitions.
Variations

In addition to the classic version of the extension of the arms on the block, there are several variations of the exercise, in particular:

with rope handle;
reverse grip;
with different types of handle
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