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| Muscles worked: |
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Triceps |
| Instructions: |
- Sit on a chair or 90 degree angle bench, head up,
back straight, feet firmly on the floor.
- Hold one dumbbell (vertical to floor) with both
hands overhead.
- Keeping your upper arms in place, slowly lower
dumbbell straight down behind head, as low as you
can naturally go. Keeping elbows at one fixed
point.
- Raise the dumbbell upward over your head until
arms are extended, rotating your hands up and
over until the top plates are resting in palms of
hands, thumbs around handle.
- Lower the dumbbell behind your head in a slow,
controlled manner.
- Try to keep your elbows at the same fixed point
throughout the lifting and lowering motion and
keep upper arms (from shoulders to elbows) close
to sides at all times.
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| Don'ts: |
- Don't hold the dumbbell so that the dumbbell
changes the angle of motion. Keep the dumbbell so
that it is vertical throughout the lifting and
lowering motion.
- When lifting and lowering the dumbbell try not to
sway or arch your back.
- Don't allow your upper arms to move. Keep your
elbows at a "fixed-point" throughout
the exercise.
- Don't just let the weight drop behind your head.
Slowly lower the weight so that you are resisting
the weights downward force.
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| Alternate exercises: |
- Overhead Tricep Extension (cable), Overhead
Tricep Extensions (Bb)
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These exercise instructions and video demonstrations are provided by Global Health and
fitness. Visit GHF to find exercise
instructions and video demonstrations for more than 150 strength training, cardiovacular,
and stretching exercises. Here you'll also find customized exercise programs, muscle
explanations, healthy recipes and cooking/shopping/dining-out strategies, easy-to-follow
health and fitness recommendations, national health club/personal trainer directories, and
much more! |
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