Arm Exercises
Lying Triceps Extension
Muscles worked
Triceps
Bench position
Flat
Success tips
•Keep the upper arm motionless.
•Keep the wrists straight.
•Tighten your triceps throughout the exercise and control the motion all the way down.
•Keep the knees bend and the feet planted on the floor directly under your knees.
START
START
•Lie back on the bench with your head supported on the bench.
•Grab the dumbbells and move your upper arm up to a position that your elbow is facing upward and your hands holding the dumbbells are just over your forehead.
•Raise your chest and pinch your shoulder blades together.
•Maintain a very slight arch in the lower back.
FINISH
ACTION
•Keep the upper arms stationary while moving the hands in an arcing motion upward.
•Stop the motion slightly before locking out the elbows. Do not lock out the elbow!
•Slowly reverse the arcing motion back to the starting position.
Hammer Curls
Muscles worked
Biceps, brachioradialis and brachialis
Success tips
•Keep the upper arms motionless and your wrists straight throughout the entire exercise.
•Keep the chest lifted, spine straight and a slight arch in the low back.
START
FINISH
START
•Stand with your feet shoulder width apart and knees slightly bent.
•Grab the dumbbells with your palms facing inward toward each other.
•Stabilize the hips, knees and spine.
ACTION
•Curl the dumbbells forward, then upward, then in toward the shoulder, keeping the upper arm completely motionless.
•Keep the palms facing in without rotating the lower arm.
•Slowly move back to the starting position.
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