• Kneel with one leg on the bench,
bend forward at the hips and
place one hand on the bench.
• Support yourself w ith one arm
on the bench and hold the
dumbbell w ith the other w ith
your palm facing in.
• Keeping your elbow bent, bring
your upper arm to your side,
parallel to the ground.
• Straighten the elbow w hile
keeping your upper arm
completely still.
• When the arm is completely
straight, slowly return to the
starting position.
• Stand w ith 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.
Triceps
• Keep your knees slightly bent w ith your
feet approximately shoulder w idth 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.
Triceps
Flat
• 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.
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