29
Exercise No. 5
Dumbbell Overhead Triceps Extension
Start with one dumbbell held by both hands. Your feet should be about hip width apart or in a split stance. Slowly use both hands to lift the dumbbell over your head until both arms are fully extended.
The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps.
Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
Muscles used: Triceps
12 repetitions x 4 sets
Exercise No. 6
Dumbbell Tricep Kickback
Start with a dumbbell in your right hand and your palm facing your torso. Stand in a split stance with a slight bend in the knees and bend forward at the waist, keeping your back straight. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arm should be close to your torso and parallel to the floor. Your forearm should be pointed towards the floor as you hold the weight. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Now, while keeping your upper arm stationary, exhale and use your tricep to lift the weight until the arm is fully extended. Focus on moving the forearm.
After a brief pause at the top contraction, inhale and slowly lower the dumbbell back down to the starting position.
Muscles used: Triceps
12 repetitions x 4 sets