Sit comfortably with a straight back, ideally with a back support bench, with suitably weighted barbell overhead, hands placed centrally 6 - 8 inches apart to help isolate the tricep muscles. If unsure about what weight to use, always start light and adjust slowly but positively, using a weight that is too heavy will cause you difficulty in performing this exercise correctly.

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Smoothly lower the barbell behind your head, whilst avoiding any movement from your upper arms, or arching of the spine, aiming to keep your elbows pointed upwards.

aim to keep hands close together - keeping good control of the bar

aim to keep hands close together - keeping good control of the bar

Lower the barbell ideally to a position whereby your forearms touch your biceps, however work within your own limits, never lower past a point whereby you can't return the weight back up.

Can also be performed with a medium grip, however this will take the emphasis away from the tricep muscle.

Beginners should lower the bar no lower than a 90 degree bend in their arms.

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