The vertical extensions allow the long portion of the triceps to be worked. The exercise consists in stretching his arm holding a dumbbell over his head. To avoid injury, be sure to warm up before performing vertical extensions. Well to be muscled Starting position Sit on a bench and take a dumbbell in one hand. Keep your bust straight and bend the elbow to bring the dumbbell behind your head, elbow pointing upward (you can help your other hand to stabilize the arm and keep it upright). Exercise Inhale and bring the dumbbell upward, keeping the arm (part from shoulder to elbow) still. Strain the arm completely. Strongly contract the triceps while exhaling. Return to the starting position by controlling the descent.

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