Arm Exercises
Overhead Triceps Extension
Muscles Worked
Triceps
Success tips
•Keep your knees slightly bent with your feet approximately shoulder width apart.
•Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back.
•Keep your upper arms and shoulders motionless and your wrists straight.
•Tighten your triceps throughout the exercise, using a controlled motion.
START
START
•Stand with your knees slightly bent and feet shoulder width apart.
•Place both hands over the inside edge of one side of the dumbbell weights.
•Bring the arms up over your head with an approximate 90 bend at the elbow.
FINISH
ACTION
•Keeping your upper arms stable, slowly straighten your elbows, moving your arms in a arcing motion upward over your head.
•Stop the motion before your arms are completely straight, and then reverse the motion, slowing returning to the starting position, keeping tension on the muscle.
Triceps Kickback
Muscles Worked
Triceps
Bench position
Flat
Success tips
START | FINISH |
•Maintain spinal alignment.
•Keep your arm at your side and your wrist straight throughout the entire motion.
•Tighten your triceps throughout the exercise and control the motion.
24
START
•Kneel with one leg on the bench, bend forward at the hips, and place one hand on the bench.
•Support yourself with one arm on the bench and hold the dumbbell with the other with your palm facing in.
•Keeping your elbow bent, bring your upper arm to your side, parallel to the ground.
ACTION
•Straighten the elbow while keeping your upper arm completely still.
•When the arm is completely straight, slowly return to the starting position.