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| OVERHEAD TRICEP EXTENSIONS |
• Stand
with feet shoulder-width apart, grab the two outer
dumbbell handles and hold the weight behind your
head. |
• Slowly
lower the weight behind your head, bending only
at the elbows until you feel your forearms
touch your bicep
(Make sure your elbows point directly toward the
sky) |
| • Slowly
extend the elbows back to starting position and repeat. |
| Recommendation: You may want to do this
exercise in front of a mirror until you are comfortable
with the position. Try either standing or seated. |
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| BICEP CURLS |
| • Hold
a dumbbell in each hand placing arms at your side. |
• Stand
up straight with knees unlocked and curl the weight
up while keeping your elbows close to your body |
| • Slowly
lower the weights back to starting position and repeat. |
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| TRICEP KICKBACKS |
• Kneel
over bench with one arm supporting
your body and grasp dumbbell |
• Position
your upper arm to be parallel to the
floor and fully extend your elbow up |
• Slowly
lower your elbow back to starting position
and repeat. Alternate each arm. |
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| CONCENTRATION CURLS |
• In
a sitting position, place your elbow on your knee,
grab a dumbbell in one hand and let the weight
hang
near your feet |
• Curl
the weight up towards your shoulder while
flexing your bicep. Pause. |
• Slowly
lower the weight back down to starting
position and repeat. Alternate each arm. |
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