Manual

26
Arm Exercises
Lying Triceps Extension
Hammer Curls
START ACTION
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.
• 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.
FINISH
START ACTION
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.
• 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 elbows.
• Slowlyreversethearcingmotion
back to the starting position.
FINISH
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bentandthefeetplanted
on the floor directly under your knees.
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.