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EXERCISES
TRICEP EXTENSION
Lie on your back on a bench with a
dumbbell in each hand, palms facing
each other. Hold the weights above
your chest with your arms straight.
Keeping the elbows out, lower the
weights over your head as far as
possible, then press them back to the
starting position.
CONCENTRATION CURLS
Sit on a bench with legs apart. Hold
a dumbbell in the curl position and
rest your elbow on the inside of your
thigh (as shown). Start with your arm
straight down and curl toward your
chest. Alternate each arm.
INCLINE DUMBBELL CURLS
This exercise can be performed seated
or standing. Hold a dumbbell in each
hand using the underhand grip. Curl the
dumbbell upwards as far as possible then
lower it slowly to your side. Repeat.
PULL OVER
Lie with your back resting on a bench
(as shown) with one dumbbell held in
both hands. Hold the weights above
your chest with your arms slightly
bent. Lower the weight over your
head with straight arms until they are
parallel to your chest, then bring them
back above the chest.
