Arm extensions from above with an underhand grip

This is a more "advanced" version of the standard tricep extension. It also engages the forearm muscles. It's best to use this exercise at the end of your workout.

Nuances and mistakes

1. The difference between this exercise and classic tricep extensions is that the triceps are stretched more at the top of the range due to the rotation of the wrist. However, I consider it to be a less effective exercise because a significant portion of the load is taken by the forearms, which need to engage quite a bit to prevent the handle from slipping out of your hands. However, it can be used occasionally for variety.

2. I recommend leaning forward as little as possible. The more you lean, the more you will assist yourself with your body weight. In addition to extending your arms using your triceps, you will also be pressing down with your entire body, which is considered cheating.

3. Keep your elbows fixed in one position. Do not turn the arm extensions into presses.

4. Make sure to fully straighten your arms.

5. Your back should be straight, and your chest should be open. For greater stability, you can position one foot slightly forward.

6. This exercise is also often performed with one arm, which allows for better concentration on one muscle.