Anconeus Stretch

[T1 Lowering the bar to the forehead GO Lowering the bar behind the head

Focuses the work on the medial and lateral heads of the triceps brachli. Focuses the work on the long head of the triceps brachli.

Lie on a horizontal bench and grasp the barbell with an overhand grip and the arms vertical:

• Inhale and lower the barbell to the forehead or behind the head by bending the elbows.

• Return to the Initial position.

VARIATION ON A MACHINE

Flexor carpi ulnaris Palmaris longus Flexor carpi radialis Flexor digitorum superficialis Flexor pollicis longus Abductor pollicis longus

Biceps brach», aponeurotic expansion

Subscapularis Teres major Posterior deltoid Latissimus dorsi

Pronator teres

Medial head Lateral head Long head

Biceps brach« Coracobrachial

Triceps brachii

Comments: Because of individual variations in shoulder width, valgus angle at the elbows, and wrist flexibility, the hands can be closer or farther apart on the bar and the elbow angle more or less open during the exercise. Using an E-Z bar helps prevent excessive strain at the wrists.

Performing this exercise at an Atlas triceps pulley simulates the movement with a barbell, but enables you to isolate the long head of the triceps brachli.

Lie on a flat bench and grasp a dumbbell in each hand with the arms vertical:

• Inhale and lower the forearms by bending the elbow with a controlled movement.

• Return to the initial position.

This exercise works all three heads of the triceps brachii equally.

Anconeus Training

Abductor pollicis longus Extensor

Anconeus

Extensor carpi radialis brevis Extensor carpi radialis longus Brachioradialis Brachialis

Extensor pollicis longus

Elbow Extensor Anconeus Stretching

Serratus anterior Latissimus dorsi

Triceps brachii

Anterior deltoid

Serratus anterior Latissimus dorsi

Anterior deltoid

Teres minor Teres major Infraspinatus

Abductor pollicis longus Extensor

Extensor pollicis longus

Flexor carpi ulnaris Extensor carpi ulnaris Extensor digiti minimi Extensor digitorum

Anconeus

Extensor carpi radialis brevis Extensor carpi radialis longus Brachioradialis Brachialis

Triceps brachii

Head of

Radius

Triceps brachii, lateral

Triceps brachii, medial head

Triceps brachii, long

Triceps brachii,

Styloid process

Triceps Brachii Und Anconeus

Clavicle

Coracoid process

Spine of scapula

Scapula

Vertebra

Olecranon

Medial epicondyle

Anconeus

Carpal Metacarpal Proximal phalanx Middle phalanx Distal phalanx

Olecranon

Clavicle

Coracoid process

Spine of scapula

Triceps brachii, lateral

Scapula

Triceps brachii, medial head

Vertebra

Medial epicondyle

Head of

Triceps brachii, long

Triceps brachii,

Radius

Styloid process

Anconeus

Carpal Metacarpal Proximal phalanx Middle phalanx Distal phalanx

Anconeus

Olecranon

Sternocleidomastoid

Phalanx-

Ulna Radius

Lateral head Long head Medial head

Bodybuilding Anconaeus

Comment: Contract the abdominal core to prevent arching the low back. If possible use a bench with support for the low back.

THE MOVEMENT

Comment: Contract the abdominal core to prevent arching the low back. If possible use a bench with support for the low back.

Sit or stand and grip a dumbbell in one hand with the arm vertical:

• Inhale and bend the elbow to lower the dumbbell behind the head to the neck.

• Return to the initial position.

• Exhale at the end of the movement.

The vertical position of the arm stretches the long head of the triceps brachii, emphasizing its contraction while working.

THE MOVEMENT

Anconeus

Olecranon

Tendon

Lateral head Triceps brachii Long head

Humerus Acromion Clavicle Scapula

Rhomboid major Teres major Rib

Latissimus dorsi Vertebra

Thoracolumbar fascia External oblique

Sternocleidomastoid

Levator scapula Trapezius

Spine of

Deltoid Infraspinatus

Teres minor

Phalanx-

Metacarpal Carpal

Ulna Radius

Triceps brachii

Lateral head Long head Medial head

Biceps brachii Brachialis Olecranon Pronator teres Biceps brachii, aponeurosis Brachioradlalls Flexor carpi radialis Palmarls longus Flexor digitorum Flexor carpi ulnaris

Sit and grasp a dumbbell, holding It behind the neck:

• Inhale, and extend the forearm.

• Exhale at the end of the movement.

The vertical position of the arm strongly stretches the long head of the triceps brachii, emphasizing its contraction while working. Contract the abdominal core to prevent arching the low back. If possible use a bench with support for the low back.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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