Manual

25
Arm Exercises
Overhead Triceps Extension
Triceps Kickback
START ACTION
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.
• Straightentheelbowwhilekeeping
your upper arm completely still.
• Whenthearmiscompletelystraight,
slowly return to the starting position.
FINISH
START ACTION
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.
• 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.
FINISH
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.
Muscles Worked
Triceps
Bench position
Flat
Success tips
• 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.