Arm Exercises
Overhead Triceps Extension
Arm Exercises
Lying 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.
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.
Triceps Kickback
Hammer Curls
Muscles Worked
Triceps
Bench position
Flat
Success tips
START | FINISH |
Muscles worked
Biceps, brachioradialis and brachialis
Success tips
• Keep the upper arms motionless and |
your wrists straight throughout the |
entire exercise. |
START
FINISH
• | Maintain spinal alignment. |
• | Keep your arm at your side and your |
| wrist straight throughout the entire |
| motion. |
• | Tighten your triceps throughout the |
• Keep the chest lifted, spine straight and |
a slight arch in the low back. |
exercise and control the motion. |
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.
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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