All about the Back Scratch Exercise
(Triceps)
BENEFITS & MUSCLES WORKED: Tricep, long head
START POSITION: It is best to sit on a bench facing a mirror. Slide your body around to find the most comfortable position for your legs and arms, but remember that the most critical aspect of this exercise is to keep your upper arm as vertical as possible. This will maximize engagement of the long head muscle, which is the largest of the three muscles that together constitute the triceps.
NOTES: Difficulty Rating: 58%
This is my adaptation of an overarm dumbbell tricep raise. This was part of my running athletics training many years ago, and it was taught to me by an ex-Royal Marine (Bob) who ran a bodybuilding gym in Bristol, UK. It uses a single dumbbell because, as a young athlete, I always favoured single-muscle isolation techniques when suitable.
This is the name I’ve given it, probably because I forgot what Bob called it back then in the pre-Internet days. I find that it perfectly complements the other triceps exercises in the Mojoh Method. It can be done standing up, but I prefer to sit on a bench for good back support and stability. If you are a tall person like me (over 2 metres), then using a bench becomes more critical for added lower back stability.