Best Back Arm Exercises (Video Lecture)

hind arm movements

hind arm movements It develops our triceps, making it one of the most prominent muscle groups. People who are engaged in bodybuilding and fitness know very well how important strong back arm muscles are. The stronger our hind-arm muscle, the greater our propulsion! It is our back arm muscles that allow us to get better efficiency from chest and shoulder training.

posterior arm muscle
Back Arm (Triceps) Anatomy

Triceps Brachii anatomy "long", "lateral" ve "middle" It consists of three different parts as muscle group. In this post this will run all of the group en iyi hind arm movements We explain how the triceps develop one by one! In addition, thanks to the tips we will give, you will create an efficient rear arm training program and you will be able to develop faster. So, here are the moves that will inflame and explode your back-arm muscles!

Most Effective Hind Arm Movements

Triceps Cable Push Down

Perhaps one of the most effective rear arm exercises that everyone knows is the Triceps Cable Push Down. In general, it is a movement that triggers all 3 muscle groups in the back arm and works all the triceps muscles. You can do this movement both with the short bar and with the help of a rope. If you do it with a rope, you can put more pressure on the lateral muscles. Lower the bar or rope attached to the cable from top to bottom with your elbows locked down and tighten your muscles. Slowly release the weight with your elbows parallel to the floor and repeat the movement.

Tip: Do it as a first move in arm training before moving on to isolated moves. Also, your elbows should be parallel to the floor as you repeat the movement. 

Set: 4
Again: 10
Rest: 60 seconds per set

How to Triceps Cable Push Down Video Lecture:

YouTube video

Close Grip Bench Press

In second place is the close grip bench press. Again, a move that targets many of the triceps muscles. Lie on your back on the weight bench and grasp the bar. Hold the bar in a position that is narrower than shoulder-width. Then, lift the bar you have chosen with the weight you can lift at normal speed. When raising your arms, do not fully lift and do not lock your elbows. Finally, lower the bar slowly and repeat the movement.

Tip: Lower the bar more slowly and avoid touching your chest.

Set: 3
Again: 12
Rest: 60 seconds per set

Close Grip Bench Press Video Lecture:

YouTube video

 

Lying Triceps Extension (Skullcrusher)

If you're new to fitness, the skullcrusher movement can be difficult at first. However, as you get used to the movement and do it with heavier weights, you will not believe how it develops your back arm muscles. Grab the Z-bar and lie on your back on the bench. Grasp the protruding parts of the bar by bringing your hands closer and bring the Z bar to the forehead level. Now, concentrately raise the bar, keeping your elbows out of alignment and still, and slowly lower it towards your forehead again.

Hint: Doing this move with the right form is more important than other moves. For this reason, adjust the weight well and try to concentrate very slowly. 

Set: 3
Again: 10
Rest: 60 seconds per set

Lying Triceps Extention (Skullcrusher) Movement Video:

YouTube video

Dips

It is a tough but effective exercise that you will do using your body weight and that works the whole of your back arm muscles. Since it also actively works the chest muscles, a slight forward slope will not be a problem. However, in order not to detract from the form of the movement, force your body to stay upright when starting and finishing. Take care not to lock your arms during the movement.

Tip: If you're new to bodybuilding, start by doing 2 sets. Over time you will be able to increase the number of reps and sets.

Set: 3
Again: 8-10
Rest: 60 seconds per set

How to Do the Dips Movement:

YouTube video

Bench Dips

You can easily do this move at home without equipment in back arm workouts. With the bench dips movement, which you can apply at home by leaning on the sofa or coffee table, you lift your body up with the power of your arms and leave it down slowly. To make the movement more efficient, extend your legs parallel to the floor to a point where you can get support. Keeping your elbows in position, repeat the movement by raising and lowering your body without disturbing your posture safely.

Hint: Let's try to tighten our arm muscles as much as possible when we lift our body with the help of our hind arm muscles.

Set: 4
Again: 10-12
Rest: 60 seconds per set

Bench Dips Movement Video:

YouTube video

Lying Kickback

Lying kickback, which is the most effective of the isolated rear arm movements, is a sticky movement with the help of dumbbells. Reaching on the bench and taking a dumbbell in one hand, we open our arms upwards. While doing the movement, take care to take a position so that the elbow and shoulder angle are vertical. Keeping the elbow in this position, focus on contracting the triceps muscles and extend your arm as far as you can and lower it to 90 degrees. Try to keep your arm close to the body throughout the exercise.

Set: 3
Again: 10
Rest: 60 seconds per set

Lying Kickback How To Video:

YouTube video

Reverse Push Down

We continue with isolated hind arm movements! We recommend that you add the reverse push down movement, which is one of the movements that will explode our triceps, to your rear arm training program as the last movement. Because the Reverse Push Down movement will work your back arm muscles from different angles and will allow your triceps to develop more. By holding the short bar upside down, we take a position so that our elbows remain fixed and our body is upright. We lower the spool downwards and release it slowly.

Set: 3
Again: 12
Rest: 60 seconds per set

Description of Reverse Push Down Movement:

YouTube video

Source of videos YouTube address here.

Last updated April 25, 2021