upper
arm
rear tricep extension |
upper
arm
lying extension |
upper
arm
standing dumbbell extension |
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1.
Step forward and place your left leg further forward than the
right and bend the front knee. 2. Place your left hand
on your left thigh for support and bend forward slightly. 3.
Pull the dumbbell up until it reaches your hip. 4. Your arm should be at a right angle. Slowly move the
weight out behind you. Keeping it close to the body. 5.
Extend the arm back until your arm is straight. Make sure the
move is slow and controlled. |
1.
Lie back on a horizontal bench. 2. Make sure that
both feet are planted firmly on the floor. 3. Use
one dumbbell for the move. 4. Hold the dumbbell in
the right hand. 5. When ready raise the right arm
with the dumbbell gripped until your arm is in a right-angled
position and the forearm is horizontal with the bench. 6.
Raise your other arm up to the same position but use the forearm
to support the elbow of the arm being worked. |
1.
Begin the move by spacing feet about shoulder width apart. 2.
Do not lock the knees. 3. Firmly grip a dumbbell
in two hands. 4. Raise the dumbbell above your head
and carry it over the back of your head until your upper arms
are extended back. 5. Do not let your elbows go too
wide. |
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6. Do not twist your body as you raise the
weight if you find you are use a lower weight. 7.
Do not push your arm back too far, enough to feel the pull on
the muscle. 8. Hold the barbell out for the count of two
then using a slow and controlled movement bring the barbell
back to position one and repeat. |
7.
Make sure your palm faces downwards when supporting the elbow.
8. Keep the arm in the same position except for the forearm.
9. When ready, extend the forearm until the arm is straight
out in front of you, supported all the time. 10. Then return
the arm to the angled position. 11. Repeat and then use
the other arm. |
6.
Using a slow and controlled movement bring the weight up behind
your head but not over it. 7. Remember to hold the weight
firmly so it doesn't drop or hit you on the head. 8.
Hold the weight with arms extended for the count of two and then
return the dumbbell to its starting position. |
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