.png "Naddra Go | Health and Fitness")
Forehead bar
This bodybuilding exercise develops mass and strength in the triceps, at the back of the arms. In bodybuilding jargon, it is nicknamed “ forehead bar ” because the bar is brought to forehead level during the negative phase of the movement. It consists of doing extensions on the straight bar or the EZ bar (more comfortable for the elbows and wrists), lying on a bench or lying on the floor.
This is a very effective basic exercise for strengthening the triceps which, remember, represents almost 2/3 of the volume of the arms.
Targeted Muscles
This bodybuilding exercise uses all of the triceps muscles. The triceps is located on the posterior side of the arm and allows the extension of the forearm on the arm. It is made up of 3 beams which intervene more or less depending on the position of the arm, the grip and the more or less strong resistance applied to the muscle.
Execution of the exercise
Starting position lying on the floor or on a bench, arms straight. The legs can be locked or bent over the chest to avoid arching the lower back too much. Take a straight or bent bar, held shoulder-width apart, hands pronated.
Bring the bar overhead while straightening your arms. Then, bend your arms until you touch your forehead with the bar, making sure to keep your elbows still and your arms tight (the arms should not move away from each other). Push almost to full extension.
The movement describes a quarter arc and only the forearms move during the exercise.
Breathing
Inhale at the start of the movement while lowering the bar. Exhalation during the effort while returning to the starting position.
Safety instructions
Slow down the descent to avoid hitting your forehead with the bar. Use a pronated grip and never supinated (palm towards the face) because if the bar slips, it will end up on your face. Finally, keep your elbows still and your arms tight.
Variants
You can lower the bar behind your head or on your forehead. In the first case, this will focus the work on the long portion of the triceps and in the other case, on the vastus medialis and laterals of the triceps.
It is possible to perform this bodybuilding exercise with one or two dumbbells. But this will be a more difficult variation to achieve because you will have to maintain balance and above all prevent your elbows from going outwards. So not easy.
If you work out in the gym, you can do this exercise on a decline - or inclined - bench with a straight or EZ bar, dumbbells or even on the low pulley. Many variations are possible but keep in mind that muscular sensation takes precedence.