My1FitLife

DUMBBELL CURLS

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Muscle Engaged: Biceps

Preparation: Position two dumbbells to sides, palms facing in, arms straight.

Execution: With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Trainer Tips: Biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating.  When elbow is fully flexed, it can travel forward slightly allowing forearms to be no more than vertical.  This additional movement allows for relative release of tension in muscles between reps.

DUMBBELL HAMMER CURLS

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Muscle Engaged: Biceps

Preparation: Position two dumbbells to sides, palms facing in, arms straight.

Execution: With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.

Trainer Tip: The biceps may be exercised alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.

BARBELL CURL

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Muscle Engaged: BICEPS

Preparation: Grasp bar with shoulder width under hand grip.

Execution: With elbows to side, raise bar until forearms are vertical. Lower until arms are fully extended. Repeat.

Trainer Tips: When elbows are fully flexed, they can travel forward slightly allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.

DUMBBELL TRICEP KICKBACK

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MUSCLE ENGAGED: Triceps

Preparation: Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor.

Execution: Extend arm until it is straight. Return and repeat. Continue with opposite arm.

Trainer Tips: For greater range of motion, upper arm can be positioned with elbow slightly higher than shoulder.

CABLE TRICEP PRESSDOWN

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Muscle Engaged: Triceps

Preparation: Face high pulley and grasp cable attachment with overhand narrow grip. Position elbows to side.

Execution: Extend arms down. Return until forearm is close to upper arm. Repeat.

Trainer Tips: The elbow can travel up few inches at top of motion. Stay close to cable to provide resistance at top of motion. Keep your elbows close to your body.

TRICEP DIPS 

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Muscles Engaged: Triceps

Preparation: Begin sitting on a step, chair, or bench with hands next to thighs.  Balance on your arms, moving your rear end in front of the step with legs straight (harder) or bent (easier).

Execution: Bend the elbows and lower body a few inches, keeping the shoulders away from your ears and the elbows parallel to one another, going no lower than 90 degrees.  Push back up to starting position.

Trainer Tips: If you have any wrist or shoulder problems, skip this exercise.

OVERHEAD TRICEP PRESS

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Muscles Engaged: Triceps

Preparation: Position one dumbbell overhead with both hands under inner plate (heart shaped grip).

Execution: With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyperextending wrists. Return and repeat.

Trainer Tips: Position wrists closer together to keep elbows from pointing out too much. Let dumbbell pull arm back to maintain full shoulder flexion. Consider using seat with back support. Back support should not be so high that it interferes with dumbbell being completely lowered (i.e. full range of motion). If shoulder flexion flexibility is not adequate, position hips slightly forward, so elbows are positioned upward. Position body more upright if shoulder flexion flexibility is adequate.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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