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23
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 elbow!
• 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 bend 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.
Arm Exercises
Overhead Triceps Extension
Triceps Kickback
START
ACTION
START
• Kneel with one leg on the bench,
bend forward at the hips and
place one hand on the bench.
• Support yourself with one arm on
the bench and hold the dumbbell
with the other with your palm
facing in.
• Keeping your elbow bent, bring
your upper arm to your side,
parallel to the ground.
• Straighten the elbow while
keeping your upper arm
completely still.
• When the arm is completely
straight, slowly return to the
starting position.
FINISH
START
ACTION
START
• Stand with your knees slightly
bent and feet shoulder width
apart.
• Place both hands over the inside
edge of one side of the dumbbell
weights.
• Bring the arms up over your head
with an approximate 90 bend at
the elbow.
• Keeping your upper arms stable,
slowly straighten your elbows
moving your arms in a arcing
motion upward, over your head.
• Stop the motion before your
arms are completely straight, and
then reverse the motion, slowing
returning to the starting position,
keeping tension on the muscle.
FINISH
Muscles Worked
Triceps
Success tips
• Keep your knees slightly bent with your
feet approximately shoulder width apart.
• Keep your chest lifted, shoulders pinched
together and a very slight arch in your
lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
• Tighten your triceps throughout the
exercise, using a controlled motion.
Muscles Worked
Triceps
Bench position
Flat
Success tips
• Maintain spinal alignment.
• Keep your arm at your side and your
wrist straight throughout the entire
motion.
• Tighten your triceps throughout the
exercise and control the motion.
