Fa'alautele o le lima e tasi i luga o triceps o lo'o nofo i se fa'asaga

Flattening one hand on the triceps sitting in the slope — technique of the exercise:

1. Sit on a horizontal bench. Take in one hand and a dumbbell with a neutral grip (palm facing you).
2. Bend your knees and lean forward, bending at the waist as shown in the figure. Keep your back straight, almost parallel to the floor. Head raised.
3. Vaega o le lima mai le tauau i le tulilima e ogatusa ma le laina o le tino, tutusa ma le foloa. Lima o punou i le tulilima i le taumatau taumatau ina ia o le alofilima e perpendicular i le foloa. O lou tulaga muamua lea.
4. Faʻatonutonu le tauʻau le faʻagaeʻetia, Flex triceps e siʻi i luga le mamafa, faʻasaʻo lou lima. I le taimi o le faʻatinoina o lenei gaioiga manava manava. O le gaioi ua na o le alofilima.
5. A maeʻa sina malologa puupuu i le manava, faʻasolosolo lemu ifo le dumbbells, toe faʻafoʻi le lima i le amataga tulaga.
6. Faamaea le numera manaʻomia o toe fai.
7. Sui le lima ma toe fai le faamalositino.

Fesuiaiga:

1. You can also perform this exercise with both hands simultaneously.
2. Instead of dumbbells, you can use the handle of a wire rope lower block. In this case, hold the handle spinaround grip (palm facing up) or neutral grip (palm facing body). If you decide to use a rope handle, in this case, do the exercise with a neutral grip.