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Muscle
Groups
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1)
Dumbbell Tricep Extension:
This exercise can be done seated or standing. The seated version does not allow your back to be involved as much as the standing version does. Grasp a dumbbell with an overhand grip. With your palm facing forward, raise your arm straight up into the air until it is fully extended. While bending your elbow, lower the dumbbell behind your head, and then return it to it's starting position, straightening your arm. During this movement the only part of your arm that should move will be your lower arm(forearm). Your upper arm remains still throughout. Think of your elbow as a hinge. |
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2)
Cross-chest dumbbell extension:
This movement is done while lying down.
Lying face up, raise a dumbbell with an overhand
grip straight into the air so that it is perpendicular
with your body. Your palm should be facing
your legs. Bend your elbow and bring the weight
across your chest, toward your opposite shoulder.
Return the weight to the beginning position.
Just as in the first exercise do not allow
your upper arm to move, remember, hinge at
the elbow. |
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3)
Dumbbell Kickback:
Bend forward at the waist, so that your
chest is almost parallel to the floor. Hold
your dumbbell with an overhand grip so that
your palm is facing your body. Your upper
arm should be parallel to your torso. And
your lower arm should be perpendicular to
the floor. Keeping your upper arm stationary,
extend your lower arm until it straightens,
and then return it to its original position.
Tip: Keep your upper arm parallel to the floor,
in fact err on the side of having it raise
just slightly above parallel. This position
will effect your tricep much more than if
you let it drop below parallel. |
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