In the return phase, it is a good rule to brake the descent (the eccentric contraction has an extreme value on the triceps, which is necessary for a complete and harmonious development), and to descend very slowly, avoiding reaching the end of the stroke by means of the R.O.M. device, so as not to put the triceps tendon under excessive tension given the position. The movement obtained is in this case mono-articular and the most stressed part is the long head of the triceps (this muscle originates from the subglenoid tubercle of the scapula and if it is not properly stretched with the arms in flexion at the sides of the head, it does not actively participate in the extension). Subjects suffering from lumbar hyperlordosis or kypholordosis, with associated shortening of the dorsal, pectoral, rhomboid, middle trapezius and lumbar muscles, must pay close attention to the lumbar action during the eccentric phase and neutralise it by keeping the entire back flattened against the backrest before and during the exercise, with the abdominals and buttocks contracting, and if this should fail due to a lack of adequate muscular control, use the R.O.M. appropriately. The height adjustment of the seat is of fundamental importance for the correct execution of the exercise. The correct height is that which allows with flexed arms the minimum lifting of the selected plates.
Control movement to prevent injury and aid recovery. Even at the gym.
