Bowflex SelectTech 220 Dumbells - Manual (Page 23)

21
Arm Exercises
Overhead Triceps Extension
Triceps Kickback
START ACTION
START
• Kneel with one leg on the bench,
bend forward at the hips and
place one hand on the bench.
• Support yourself with one arm on
the bench and hold the dumbbell
with the other with your palm
facing in.
• Keeping your elbow bent, bring
your upper arm to your side,
parallel to the ground.
• Straighten the elbow while
keeping your upper arm
completely still.
• When the arm is completely
straight, slowly return to the
starting position.
FINISH
START ACTION
START
• Stand with 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.
FINISH
Muscles Worked
Triceps
Success tips
• Keep your knees slightly bent with your
feet approximately shoulder width 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.
Muscles Worked
Triceps
Bench position
Flat
Success tips
• 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.