Tricep Kickbacks

• Bend over fully at the hips keeping your upper body parallel to the floor
• Support your body by placing your left hand and knee on an exercise bench
• Keep your right knee slightly bent and your foot flat
• Bend your arm so that your upper arm is along side your body and your forearm is pointing straight down (this will help isolate the triceps)
• Inhale, hold your breath and extend your arm out until it is straight
• After your arm is fully extended, squeeze your tricep to make sure it is fully extended
• The movement should finish with the dumbbell above your back
• Lift for a count of two and lower for a count of four while exhaling
• Return to the starting position
• Switch sides

Tricep Dips

• Grasp the bars of a dip station with palms facing your body (some machines allow you to attach weights to this movement - don't do it until you're familiar with the movement and your body weight feels very light)
• Keep hands shoulder width apart
• Lift up so that your arms are straight and elbows are locked
• Look straight ahead and keep elbows pointing slightly to the rear
• Inhale as you lower your body in a slow controlled manner
• Lower yourself until your upper arms are parallel to the floor
• Slowly raise yourself back to starting position exhaling as you go
• Pause at the starting point
• Repeat movement
• Perform 3 sets of 8-10 reps

Reverse Grip Stirrup Handle Pressdown

• You'll need to be at a gym for this exercise
• Face a cable stack with a stirrup handle
• Select a comfortable weight on the machine (light enough to allow 10-12 reps)
• Grasp the handle with an underhand grip so that your arm forms a V (hand up at about chest level)
• Keep your waist slightly bent and your elbow close to your side
• Extend your arm downward to a point just short of locking your elbow
• Squeeze your triceps throughout the exercise
• Once you're at the bottom of the movement, let your arm slowly travel back to starting position
• Switch sides

Biceps Exercises
Beginners should consult with their physician prior to starting any exercise program. If you've never lifted weights, you may want to consult with a personal trainer for one on one instruction and to develop a personalized exercise program.

Contact Us with any questions you may have, or to schedule a consultation with either Dr. Adams or Lexi Cruse for help in developing specific plans to meet your needs.