The best movement for the lower part of the back of the arm is the movement of the back of the arm. No equipment is needed to perform this movement, and the only equipment required is a bar (such as a Barfix bar) that can withstand the pressure of the body’s weight.
If you want to perform this movement in the gym, the best device is the Smith machine.
Anyway, it doesn’t matter whether it’s a Barfix bar or a Smith machine. Adjust the height of the bar about 65 to 75 cm from the ground.
Stand in front of the bar and at a distance of 90 cm from it, and then bend forward and hold the bar between the palms from above. The distance between the hands is slightly more than the width of the head. Now, while the soles of the feet are on the ground, move forward and move forward until the head is slightly under the bar (this movement is almost the same as the movement of the back of the arm with a standing barbell, and the only difference is that the barbell bar is fixed and turned 90 degrees) forward and using body weight to apply pressure.)
Try to allow the elbow joint to open throughout the range of motion and keep it as close together as possible. And avoid hitting the lowest part of the movement to come up. In the lowest part of the range of motion, you should feel a lot of stretch in the muscles of the back of the arm.
After reaching the lowest point, return to the starting point of the movement with control and maintaining continuous pressure on the muscles of the back of the arm. Instead of making the movement harder and applying more pressure, go a little further back than usual and perform the movement. By going backwards, you make the muscles of the back of the arm resist more of the body weight.
● A few movements to put pressure on the lower part of the back muscle
Back of the arm (Swedish swimming model):
To perform this movement, act like the Swedish swimming movement and instead of putting the feet on the ground, place them on a table, place the distance of the palms on the ground from each other in a position that is quite close to each other, and then move the back of the arm in the swimming model. Execute Swedish.
▪ Back of arm with barbell (on chest table):
Carrying out the movement of the back of the arm with a barbell on the upper chest table causes pressure on the lower part of the back of the arm muscle. To perform this movement, act like the movement of the back of the arm with a barbell on a flat table, and only in the lower part of the movement, try to lower it on the top of the head instead of lowering it on the forehead.
▪ Back of the arm of the cable from the back:
To perform this movement, stand with your back to the cable machine and grab the short handle of the cable from above and then go down to the front and parallel to the ground, and in this position, by straightening and bending the hand from the elbow joint, move the back of the arm with the cable from Perform the back.
▪ Back arm and upper chest press (close hand chest press):
The difference between this movement and the normal back arm press (close hand chest press) is in the position of lowering the barbell. In this type of back press, instead of lowering the bar on the middle of the chest or the lower part of the chest, lower it on the upper part of the chest or just below the neck, and in this way, by introducing double tension to the muscles of the back of the arm, the most pressure Focus on the lower part of the back of the arm.
● A few movements to put pressure on the outer part (outer head) of the muscles of the back of the arm
▪ Back of the arm of the open hand wire:
To perform this movement, act like a cable puller, only instead of keeping your hands as far apart as normal, open them a little wider and perform the movement.
▪ Back of the arm, the reverse of the wrist wire for one hand:
To perform this movement, stand in front of the detoxification device and hold the crossover handle with one hand and bring it down from the top. Hold the handle in the middle of the palm so that the palm is facing up or forward. And then perform the movement behind the arm of the single-wrist cable puller in reverse. The only important point in performing this movement is to turn the hand outwards while lowering the handle of the cable puller. That is, instead of performing the movement in a straight and vertical path, try to do it in an arc-shaped path to the outside.
▪ Press the back of the arm (elbow outwards):
The difference between this type of back arm press or chest press with the common type is that the elbow joint is not attached to the sides. In this type of movement, instead of sticking the elbow joint to the side in the lowest part of the range of motion, move it away from the sides.
Back of arm, dumbbell kick back, wrist forward:
The only difference between this movement and the kickback arm movement is in turning the wrist forward. In the common kickback movement, when holding the dumbbell, the palm is to the side. In this case, the palm is facing forward and the range of motion is in an arc-shaped direction, instead of being in a straight and straight path.
▪ Back of the arm between two tables (dip):
Stand between two tables and put the lower part of your feet (wrist and shoe) on the table in front of you and hold the table behind you with your palms while they are at your sides. Then start and execute the movement behind the arm dip. The point in performing this movement is to apply pressure to the outer part (outer head) of the back of the arm muscle while opening the elbow while going down. To add extra pressure, you can ask your training opponent to increase the pressure by placing weight plates on your thighs.
The outer head of the back of the arm muscle is put under more pressure by opening the elbow joint and performing the movement in a straight and vertical direction. For example, in the movement of the back of the arm, by keeping the elbows at the side and performing the movement in an arc-shaped path, more pressure is applied to the inner part of the muscle of the back of the arm.
If by separating the elbow from the side and pressing the cable handle down and

In a vertical path, most of the pressure is applied to the outer part (outer head) of the back of the arm.

Source: Sports knowledge magazine