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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
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