extension of the rod narrow grip in the prone position

Extension rod narrow grip supine — technique exercises:

1. Take a normal or EZ-bar bronirovanii grip (palms facing forward), lie on a horizontal bench so that her head was near the end of the bench. Tip: if you are using a normal rod, hold it by the grip at shoulder width, if you use the EZ-bar, keep it in the inner part.
2. Hands out in front of me and slowly move the barbell in a semicircular trajectory for the head. Forearms at the end of the movement should be behind the head perpendicular to the floor. This will be your initial position. Tip: don’t set your elbows.
3. On the inhale, lower the barbell down by bending your elbows, continuing to keep her arms from shoulder to elbow still. Continue the movement until the forearms will not be perpendicular to the floor.
4. On the exhale bring the bar back to the starting position. At the end of the movement, squeeze your triceps and pause. Hint: part of the arm from shoulder to elbow and the elbows should remain stationary, movement is only the forearm.
5. Complete the required number of repetitions.

Variations: for the complexity of the exercise, you can use a dumbbell.